Before you cook your next salad, here are a few things you should know.
It usually's kale or spinach that
gets the spotlight on nutrient-dense salads. Even though these leafy greens are
high in nutrients, romaine lettuce should not be ignored!
Romaine lettuce is a traditional
salad vegetable with far more health benefits than most people realize. But
what are these advantages, and are there any disadvantages to choosing romaine?
(I'm reminded of countless salad recalls.)
1. You might increase your risk of
E. coli or other foodborne illnesses
According to the CDC, lettuce was
related to 51 different food disease outbreaks from 2015 to 2018, with a recent
case of E. coli being traced back to romaine lettuce in November 2020.
Through the growth or production
process, lettuce and other leafy greens can raise our risk of food-borne
illness. According to the CDC, food contamination can occur at any step along
the "production chain," which includes preparation, production,
processing, and distribution.
For example, lettuce that has been
sprayed with polluted water or lettuce that has been exposed to surfaces that
have not been cleaned after being exposed to animal products are both examples
of this.
To reduce your risk, the CDC
suggests appropriately washing your hands before cleaning your lettuce, as well
as running it under the tap rather than soaking it in a basin of water. To dry
the lettuce, they recommend using a clean towel.
2. You may lower your blood
pressure
One cup of Romaine lettuce contains
around 116 milligrams of potassium. For some perspective, a cup of kale offers
only about 71 milligrams of potassium.
You won't receive as much potassium
from romaine lettuce as you would from a banana, which has around 375
milligrams. However, bananas also have about 18 grams of sugar, whereas romaine
lettuce has only one gram.
Potassium is a mineral that offers
numerous health benefits. According to a study published in The British Medical Journal, constant potassium intake can considerably lower blood pressure and
reduce the risk of stroke in persons with hypertension.
3. You'll get a boost of calcium
Calcium is an essential nutrient
for your health that affects various body systems, including your bones, teeth,
kidneys, and even your cardiovascular system.
Even though eating enough calcium
at a young age is essential for proper bone growth, research has revealed that
it is required throughout our lives.
At 15.5 milligrams per cup, romaine lettuce alone won't provide nearly enough calcium to meet the average adult's daily calcium requirement of 1,000 milligrams. However, we should not forget the importance of eating nutrient-dense, low-calorie meals that contain calcium whenever possible!
4. You'll consume a ton of
nutrients with very few calories
One of the benefits of lettuce is
that it provides many nutrients in the form of vitamins and antioxidants and a
good amount of fiber, all for a small number of calories. A cup of romaine
lettuce, for example, has only eight calories, one gram of carbs, and less than
half a gram of fat.
The high water content of romaine
lettuce (94.6 grams of water per 100 grams of romaine lettuce) is one of the
reasons for its low-calorie count. This not only helps us lose weight, but it
can also help us stay hydrated.