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ROMAIN LETTUCE HEALTH BENEFITS AND MINERALS

Posted in GREEN LEAVES VEGETABLES HEALTH BENEFITS AND MINERALS

Name                          :           Romaine lettuce

Scientific Name      :           Lactuca sativa L. var. longifolia

HEALTH BENEFITS:

The nutrients, minerals, vitamins found in Romaine lettuce are helpful to alleviate the health ailments. Romaine lettuce is a nutritious food because of its high water content and low calorie content. They are good source of Vitamin A, folate, Vitamin K and dietary fiber. The consumption of Romaine lettuce offers various health benefits. It could be consumed in the form of smoothie, vegetable, salad etc.

Antioxidant activity

Vitamin C and Vitamin A are the antioxidants which counteract the free radicals that lead to the health conditions such as heart disease, cancer and arthritis. Free radicals form due to the intake of processed foods or being exposed to pollutants, toxins and radiation.

Vitamin A reduce oxidative stress and inflammation that cause the cellular and tissue damage.  Vitamin C and Vitamin A are essential for the cell differentiation and gene regulation and counteracts free radical damage. It aids the eye sight and skin and maintains strong bones and enhances immunity.

Bone health

Leafy greens are great source of Vitamin K which helps to build bones. The studies show that Vitamin K2 helps to prevent osteoporosis by enhancing the bone density. In fact, Vitamin K is essential to build healthy skeletal structure, heal bruises, blood clot, aid bone calcification and prevent diseases.

Heart ailments

Romaine lettuce contains adequate amount of folate which converts homocysteine which if not converted leads to heart problems such as plaque buildup and blood vessels damage.

The antioxidants found in Romaine lettuce, Vitamin C and Vitamin A helps to oxidize the cholesterol and keeps the arteries healthy. It prevents the buildup of plaque in the artery walls which prevents the stroke, heart attack, blood clots and also increases the flow of blood.

Eye problems

Romaine lettuce provides adequate amount of Vitamin C and Vitamin A which prevents the eye ailments such as glaucoma, cornea, macular degeneration, glaucoma and blindness. The studies show that beta carotene helps to prevent macular degeneration which associated with age-related blindness. The research shows that those who intake high amount of Vitamin C and Vitamin A, they have low chances to suffer from eye damage.

Slows down aging process

Ample amounts of Vitamin A are vital for maintaining skin health. The studies show that deficiency in Vitamin A results poor complexion. Vitamin C assists in building skin collagen which helps to build healthy, firm skin and prevents the loss of elasticity. These antioxidants work together to prevent the cell damage that leads to skin cancer.

In addition, Romaine lettuce provides ample amount of nutrients such as Vitamin C, Vitamin A, Vitamin B and potassium which helps to defend the inflammation and acne. The nutrition found in Romaine lettuce eradicates acne.

Enhance immune power

Vitamin C and Vitamin A are the nutrient which helps to boost the immune system. Vitamin A helps to regulate the genes that are involved in auto-immune responses. Vitamin A helps to counteract infections, heals skin, enhance digestive system and eradicates the growth of bacteria.

Vitamin C assists the immune system by lowering inflammation, absorption of nutrients and aids digestive health. It plays a vital role in counteracting the viruses, flu and common colds.

Treats cancer

The studies show that chlorophyll pigment in Romaine lettuce helps to lower the chances of liver and colon cancers. Vitamin C and Vitamin A prevents the DNA damage and also controls malignant cells. The diet which are high in Vitamin C and Vitamin A reduce the chances of prostate, lung, ovarian, breast, oral, bladder and skin  cancers.

Prevents birth defects

The adequate intake of folate helps to promote safe pregnancy and prevent birth defects. Folate maintains the weight of the fetus, proper development of heart and face of the fetus as well as healthy formation of neural tube. The deficiency of folate during pregnancy results to spina bifida which is a neural tube defect.

The deficiency of folate results anemia, poor digestion and poor immune function as well. The adequate intake of folate helps to combat these illnesses which are found in Romaine lettuce.

Assist in losing weight

Romaine lettuce is low in sugar, carbs, fat, calories and high in water and nutrient content. This helps for those who want to lose weight. Fiber and water is present in Romaine lettuce which assist the body to shed itself of excess water weight and bloat which helps to achieve a desired goal.

Digestion

The nutrition found in Romaine lettuce helps to ease digestion as it is rich in fiber. It is high in minerals, fiber and water which helps in the proper movement and also eliminates the toxins from the body.

MINERALS:

Serving Size : 1 Cup Shredded, 47 g

Calories   -  8 Kcal

Calories from Fat  -  1.26 Kcal

PROXIMITY

AMOUNT

% DV

Water

44.47 g

N/D

Energy

8 Kcal

N/D

Energy

34 kJ

N/D

Protein

0.58 g

1.16%

Total Fat (lipid)

0.14 g

0.40%

Ash

0.27 g

N/D

Carbohydrate

1.55 g

1.19%

Total dietary Fiber

1 g

2.63%

Total Sugars

0.56 g

N/D

Sucrose

0 g

N/D

Glucose (dextrose)

0.18 g

N/D

Fructose

0.38 g

N/D

MINERALS

Calcium, Ca

16 mg

1.60%

Iron, Fe

0.46 mg

5.75%

Magnesium, Mg

7 mg

1.67%

Phosphorus, P

14 mg

2.00%

Potassium, K

116 mg

2.47%

Sodium, Na

4 mg

0.27%

Zinc, Zn

0.11 mg

1.00%

Copper, Cu

0.023 mg

2.56%

Manganese, Mn

0.073 mg

3.17%

Selenium, Se

0.2 µg

0.36%

VITAMINS

WATER SOLUBLE VITAMINS

Vitamin B1 (Thiamin)

0.034 mg

2.83%

Vitamin B2 (Riboflavin)

0.031 mg

2.38%

Vitamin B3 (Niacin)

0.147 mg

0.92%

Vitamin B5 (Pantothenic acid)

0.067 mg

1.34%

Vitamin B6 (Pyridoxine)

0.035 mg

2.69%

Vitamin B9 (Folate)

64 µg

16.00%

Folic Acid

0 µg

N/D

Folate, food

64 µg

N/D

Folate, DEF

64 µg

N/D

Choline

4.7 mg

0.85%

Vitamin C (Ascorbic acid)

1.9 mg

2.11%

FAT-SOLUBLE VITAMINS  (RETINOIDS AND CAROTENOIDS)

Vitamin A, RAE

205 µg

29.29%

Vitamin A, IU

4094 IU

N/D

Beta Carotene

2456 µg

N/D

Lutein + zeaxanthin

1087 µg

N/D

Vitamin E (alpha-tocopherol)

0.06 mg

0.40%

Tocopherol, gamma

0.17 mg

N/D

Vitamin K (phylloquinone)

48.2 µg

40.17%

LIPIDS

Fatty acids, total saturated

0.018 g

N/D

Palmitic acid 16:00 (Hexadecanoic acid)

0.016 g

N/D

Stearic acid 18:00 (Octadecanoic acid)

0.002 g

N/D

Fatty acids, total monounsaturated

0.006 g

N/D

Palmitoleic acid 16:1 (hexadecenoic acid)

0.001 g

N/D

Oleic acid 18:1 (octadecenoic acid)

0.004 g

N/D

Fatty acids, total polyunsaturated

0.075 g

N/D

Linoleic acid 18:2 (octadecadienoic acid)

0.022 g

N/D

Linolenic acid 18:3 (Octadecatrienoic acid)

0.053 g

N/D

AMINO ACIDS

Tryptophan

0.005 g

1.14%

Threonine

0.02 g

1.14%

Isoleucine

0.021 g

1.26%

Leucine

0.036 g

0.97%

Lysine

0.03 g

0.90%

Methionine

0.007 g

N/D

Cystine

0.003 g

N/D

Phenylalanine

0.031 g

N/D

Tyrosine

0.012 g

N/D

Valine

0.026 g

1.23%

Arginine

0.025 g

N/D

Histidine

0.01 g

0.81%

Alanine

0.026 g

N/D

Aspartic acid

0.065 g

N/D

Glutamic acid

0.084 g

N/D

Glycine

0.023 g

N/D

Proline

0.021 g

N/D

Serine

0.024 g

N/D

FLAVONOLS

Quercetin

1 mg

N/D*Above

.