Romaine lettuce The World's Healthiest Foords are health-promoting foods that can change your life. Watch for the launch of our new WHFoods 7-Day Meal Plan on January 23rd! The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Romaine lettuce Not all lettuce is created equal, but if you start your meal with a salad made of romaine lettuce you will be sure to add not only a variety of textures and flavors to your meal but an enormous amount of nutritional value. Most of the domestic U.S. harvest of romaine lettuce and other salad greens comes from California and is available throughout the year. Lettuce is synonymous with salads as they are predominantly made from crispy green lettuce leaves. Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken. This "milk" gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa derived from the Latin word for milk.

Romaine Lettuce, raw pantothenic acid 3% This chart graphically details the %DV that a serving of Romaine lettuce provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Romaine lettuce can be found in the Food Rating System Chart . A link that takes you to the In-Depth Nutritional Profile for Romaine lettuce, featuring information over 80 nutrients, can be found under the Food Rating System Chart. References Health Benefits Want to maximize the health benefits of your salads? Start with romaine lettuce for a salad guaranteed to be packed with nutrients. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints. Due to its extremely low calorie content and high water volume, romaine lettuce—while often overlooked in the nutrition world—is actually a very nutritious food.

Based on its nutrient richness, our food ranking system qualified it as an excellent source of vitamin A (notably through its concentration of the pro-vitamin A carotenoid, beta-carotene), vitamin K, folate, and molybdenum. Romaine lettuce also emerged from our ranking system as a very good source of dietary fiber, four minerals (manganese, potassium, copper, and iron), and three vitamins (biotin, vitamin B1, and vitamin C). Salad Days Keep Your Heart Young Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke. The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so.

This is just one way in which fiber is able to lower high cholesterol levels. Equally beneficial to heart health is Romaine's folic acid content. This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke. In addition, romaine lettuce is a very good source of potassium , which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease. With its folic acid, vitamin C, beta-carotene, potassium, and fiber content, romaine lettuce can significantly contribute to a heart-healthy diet. Description The words lettuce and salad are practically interchangeable since most salads are made predominantly with the green crispy leaves of lettuce. Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken. This "milk" gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa since Lactuca is derived from the Latin word for milk.

Lettuce can be classified into various categories with the most common being: Romaine: Also known as Cos, this variety of head forming lettuce has deep green, long leaves with a crisp texture and deep taste. Crisphead: With green leaves on the outside and whitish ones on the inside, this variety of head lettuce has a crisp texture and a watery, mild taste. The best known variety of crisphead lettuce is iceberg. Butterhead: These types of lettuce feature tender large leaves that form a loosely arranged head that is easily separated from the stem, a sweet flavor and a soft texture. The best known varieties of Butterhead lettuce include Boston and Bibb. Leaf: Featuring broad, curly leaf varieties that are green and/or red, the leaf lettuces offer a delicate taste and a mildly crispy texture. Best known varieties of leaf lettuce include green leaf and red leaf. While vegetables such as arugula, watercress and mizuna are not technically lettuce, these greens are often used interchangeably with lettuces in salads. History Native to the eastern Mediterranean region and western Asia, lettuce has a long and distinguished history.

With depictions appearing in ancient Egyptian tombs, the cultivation of lettuce is thought to date back to at least 4500 BC. The ancient Greeks and Romans held lettuce in high regard both as a food and for its therapeutic medicinal properties. In China, where lettuce has been growing since the 5th century, lettuce represents good luck. It is served on birthdays, New Year's Day and other special occasions. Christopher Columbus introduced varieties of lettuce to North America during his second voyage in 1493. Lettuce was first planted in California, the lettuce capital of the United States, by the Spanish missionaries in the 17th century. Its popularity across the US did not become widespread until centuries later with the development of refrigeration and railway transportation. How to Select and Store Regardless of the type, all lettuces should feature crisp looking, unwilted leaves that are free of dark or slimy spots. In addition, the leaves' edges should be free of brown or yellow discoloration. Lettuces such as Romaine and Boston should have compact heads and stem ends that are not too brown. At WHFoods, we encourage the purchase of certified organically grown foods, and lettuce is no exception.

Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including lettuce. In many cases, you may be able to find a local organic grower who sells lettuce but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. (Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown lettuce is very likely to be lettuce that displays the USDA organic logo. Since different types of lettuce have different qualities, different methods should be used when storing. Romaine and leaf lettuce should be washed and dried before storing in the refrigerator to remove their excess moisture, while Boston lettuce need not be washed before storing. A salad spinner can be very helpful in the drying of lettuce (and other salad ingredients as well). These lettuces should be either stored in a plastic bag or wrapped in a damp cloth and stored in the refrigerator crisper.

To store arugula, watercress and other types of salad greens that are sold with their roots attached, wrap the roots in a damp paper towel and place the entire greens in a plastic bag. Romaine lettuce will keep for five to seven days, Boston and leaf lettuce for two to three days, while fragile greens such as arugula and watercress ideally should be prepared the day of purchase. All types of lettuce should be stored away from ethylene-producing fruits, such as apples, bananas and pears, since they will cause the lettuce leaves to brown. Here is some background on why we recommend refrigerating lettuce. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration. Tips for Preparing and Cooking Tips for Preparing Romaine Lettuce To clean lettuce, first remove the outer leaves and with one slice cut off the tips of the lettuce since they tend to be bitter.

Chop the remaining lettuce to the desired size and discard the bottom root portion. Rinse and pat dry or use a salad spinner if you have one available to remove the excess water. Wash greens such as arugula and watercress like you would spinach. Trim their roots and separate the leaves, placing them in a large bowl of tepid water and swishing them around with your hands. This will allow any sand to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water (usually two or three times will do the trick). Make sure your leaves are spun or patted dry before adding dressing so as not to dilute flavor. How to Enjoy Romaine (Cos) Lettuce - Food Facts - Food Reference ROMAINE (COS) LETTUCE Romaine (Lactuca sativa, variety longifolia). Also known as: Cos, Roman lettuce, Manchester lettuce.

Romaine is the American term for this long leafed lettuce, also called cos or cos lettuce (mainly with British-speaking peoples) because it is said to have originated on the Greek island of Cos (Kos), off the coast of Turkey in the Aegean Sea (also the birthplace of the physician Hippocrates). It's original home is western Europe and the eastern Mediterranean area. Romaine has been cultivated and eaten cooked or raw for almost 5,000 years and may very well be the oldest form of cultivated lettuce. Egyptian tombs reveal paintings of lettuce with long, pointed leaves, resembling romaine. It was known to the Romans, who usually ate lettuce cooked, as Cappadocian lettuce, and was called Roman lettuce due to the Romans belief in its healthful and healing properties. According to Pliny, the emperor Augustus Caesar is said to have put up a statue to honor its healing abilities after being cured of a serious illness. A white latex oozes from its leaf base and the thicker ribs of older, larger leaves and is reflected in the first syllable of its Latin name, Lactuca, which means milk. Lettuce juice was used as a medicine by many ancient herbalists.

Supposedly in the 14th century when the Popes of the Roman Catholic Church temporarily moved from Rome to Avignon, they brought this variety of lettuce with them, calling it Avignon lettuce. The earliest English name for it was Roman lettuce, around the 17th century. The source of the English romaine is from the French laitue romaine, Italians call it lattuga romana. In commercial terms, romaine is the second most important type of lettuce, iceberg lettuce being the first. See Caesar Salad and Caesar Salad Recipes for the ultimate use of this popular lettuce. Appropriately invented by a man named Caesar! Description Romaine is a member of the daisy family Compositae which, although the second largest family of flowering plants, contributes only a few food plants (including also chicory, endive, escarole and dandelion). It is a cultivar of the common lettuce (Lactuca sativa) and is distinguished by an elongated head; dark green, long, narrow, crisp, stiff leaves and a coarse texture, with a distinctive rib almost to the tip of the leaf.

These thick ribs, especially on the older outer leaves, have a milky fluid which is unpleasant, so they should not be used, nor should the leaf-tips, which can be bitter. (Although actually, these dark green outer leaves are the most nutritious). The interior leaves are paler in color, and more delicate in flavor. There is also a milder tasting variety with red tipped leaves and, a sweet romaine, which is even sweeter than regular romaine. Facts Romaine lettuce matures in 70 to 75 days. It is slower to bolt (go to seed) than other varieties of lettuce, and also ships fairly well. Most of the romaine consumed in the United States is grown in Florida. Other important sources are California, Arizona and Canada, and of course local growers in warm weather. It is available year-round. The most popular cultivars are 'Paris Island Cos" and 'Valmaine'. Romaine grown in the open have a much better flavor than those grown in hothouses. Purchasing, Handling & Storage Usually packed 2-3 dozen per case. Average yield 65%.

Avoid heads with any signs of rust; avoid oversized butts; avoid older plants with large, strong milky ribs. Choose heads that are cut close to leaf stems and are free from decay and browning. Store romaine as for any other lettuce. The ideal temperature should be 33-35 degrees F. Do not allow the temperature to go below 32 F., as this will damage the leaves. By the case, be sure to keep box tops closed. The waxed cardboard helps keep in the moisture. At home, store the unwashed, whole heads in plastic bags to retain natural moisture, and keep crisper. Uncut, whole heads of lettuce retain nutrients best. Surface water from washing encourages bacterial growth. Romaine will keep for a 7 to 10 days this way. Keep away from apples, as ethylene gas they give off will turn the romaine brown. Nutrition Like all lettuces romaine has a vary high water content and very few calories (about 10 calories per cup). Generally, the darker the green, the more vitamins and minerals (beta-carotene, calcium and iron, etc.) So it should be no surprise that romaine is the most nutritious of all lettuces.

Romaine is an excellent source of vitamin C, (more than 5 times that of iceberg lettuce). Romaine Lettuce: Highly Nutritious Super Food - Women Fitness Women Fitness Romaine Lettuce: Highly Nutritious Super Food October 12, 2016 Tweet Romaine Lettuce is such an important Super Food that a Greek island is named after it and France has a dedicated day for this lettuce. Romaine or cos lettuce is a variety of lettuce which grows in a tall head of sturdy leaves with a firm rib down the center. Unlike most lettuces, it is tolerant of heat. Many dictionaries trace the word cos to the name of the Greek island of Cos, from which the lettuce was presumably introduced. Other authorities trace it to the Arabic word for lettuce is khus. It apparently reached the West via Rome, as in Italian it is called lattuga romana and in French laitue romaine, both meaning ‘Roman lettuce’, hence the name ‘romaine’, the common term in American English. The thick ribs, especially on the older outer leaves, should have a milky fluid which gives the romaine the typically fine-bitter herb taste.

Romaine is the usual lettuce used in Caesar salad. Romaine lettuce is commonly used in Middle Eastern cuisine. Romaine lettuce may be used in the Passover Seder as a type of bitter herb, to symbolise the bitterness inflicted by the Egyptians while the Israelites were slaves in Egypt. Romaine lettuce Nutritional value per 100 g (3.5 oz) Energy 72 kJ (17 kcal) Carbohydrates 3.3 g Potassium 247 mg (5%) Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database As with other dark leafy greens, the antioxidants contained within romaine lettuce are believed to help prevent cancer. According to the 2011 edition of the Old Farmer’s Almanac, the chlorophyll pigment in dark leafy greens, such as Romaine lettuce, may reduce levels of colon and liver cancer carcinogens. The day of 22 Germinal in the French Republican Calendar is dedicated to this lettuce. Romaine’s vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol.

When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke. The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels. Equally beneficial to heart health is Romaine’s folic acid content. This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke. In addition, romaine lettuce is a very good source of potassium, which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease.

With its folic acid, vitamin C, beta-carotene, potassium, and fiber content, romaine lettuce can significantly contribute to a heart-healthy diet. Health benefits of Romaine Lettuce Protein.Romaine lettuce is 17% protein with 7.7 grams per head. It is also a complete protein! That means that it has all 8 essential amino acids, 9% RDA of some and up to 26% RDA of others. Calcium.One head of romaine has 206mg of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and youll get more calcium than a glass of milk! Omega-3s.One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead! More Vitamin C Than An Orange.One head of romaine contains 167% RDA of vitamin C while an average sized orange contains only 92%. Iron.One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) 38% RDA, Riboflavin (B2) 32% RDA, Niacin (B3) 12% RDA, Pantothenic Acid (B5) 18%, Pyridoxine (B6) 36 %, Folate (B9) 213%! Water. One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head! Rich Source of vitamin A (as beta-carotene) and K.As with most leafy greens, romaine is super rich in beta-carotene with 1817% RDA per head and has 535% RDA of vitamin K. Low Levels of Oxalic Acid.If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient. Mineral-Rich. Dont let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals.

One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA). Five nutrients of Romaine Lettuce 1. Fiber The fiber found in romaine lettuce will not only help you to feel satiated, but it will reduce your blood cholesterol. The fiber found in romaine lettuce promotes a healthy colon by easing digestion and protecting your colon from colorectal cancer. Adults should consume approximately 30 grams of fiber a day for optimum health. Fiber can also be a diet aid, because it can inhibit fat absorption and help you feel full without increasing your caloric intake. 2. Folate Folate is a B vitamin which is found in various leafy green vegetables, like romaine lettuce. Romaine lettuce contains 136ug of folate per serving. Folate is important for energy and it also regulates mood. Folate has been implicated in the prevention of neurological disease, such as Alzheimers disease. Folate can also decrease depression and anxiety.

A deficiency in folate can cause irritability, fatigue, mental confusion and gum disease. Folate deficiency has also been linked to birth defects, so it is essential for pregnant women to consume enough leafy green vegetables. 3. Carotenoids Carotenoids are antioxidants which protect your cells from damage. Carotenoids are especially important for the health and protection of your eyes. Romaine lettuce specifically contains the carotenoids lutein and zeaxanthin. These carotenoids are thought to prevent ocular diseases such as Macular Degeneration. Additionally, the carotenoid nutrition found in romaine lettuce can also reduce some of the adverse effects of smoking (if you were formerly a smoker). Carotenoids can repair damaged tissue. 4. Vitamin C Vitamin C is a powerful antioxidant. Romaine lettuce contains 24mg of vitamin C per serving. This essential antioxidant found in romaine lettuce protects your body from foreign invaders and promotes healthy tissue growth. In addition to strengthening your immune system, vitamin C is thought to reduce inflammation in the body and increase your pain threshold. This is especially important if you are an athlete and/or suffer from chronic pain. 5.

Saponins Saponins are phytochemicals found in leafy green vegetables, like romaine lettuce. Saponins have numerous health benefits including lowering cholesterol and increasing your immune system health. Saponins help to lower cholesterol by removing LDL cholesterol from your intestine and making absorption of cholesterol difficult. Saponins have a special antioxidant-like property which decreases your risk of contracting a parasite infection. Romaine lettuce actually contains many essential vitamins and other nutrients. The benefits of eating romaine lettuce range from boosting your immune system to lowering your blood pressure to increasing weight loss. Videos Romaine lettuce Romaine lettuce Not all lettuce is created equal, but if you start your meal with a salad made of romaine lettuce you will be sure to add not only a variety of textures and flavors to your meal but an enormous amount of nutritional value. Most of the domestic U.S. harvest of romaine lettuce and other salad greens comes from California and is available throughout the year. Lettuce is synonymous with salads as they are predominantly made from crispy green lettuce leaves. Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken.

This "milk" gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa derived from the Latin word for milk. Romaine Lettuce, raw pantothenic acid 3% Health Benefits Want to maximize the health benefits of your salads? Start with romaine lettuce for a salad guaranteed to be packed with nutrients. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints. Due to its extremely low calorie content and high water volume, romaine lettuce—while often overlooked in the nutrition world—is actually a very nutritious food. Based on its nutrient richness, our food ranking system qualified it as an excellent source of vitamin A (notably through its concentration of the pro-vitamin A carotenoid, beta-carotene), vitamin K, folate, and molybdenum. Romaine lettuce also emerged from our ranking system as a very good source of dietary fiber, four minerals (manganese, potassium, copper, and iron), and three vitamins (biotin, vitamin B1, and vitamin C).

Salad Days Keep Your Heart Young Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke. The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels. Equally beneficial to heart health is Romaine's folic acid content. This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke.

In addition, romaine lettuce is a very good source of potassium , which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease. With its folic acid, vitamin C, beta-carotene, potassium, and fiber content, romaine lettuce can significantly contribute to a heart-healthy diet. Description The words lettuce and salad are practically interchangeable since most salads are made predominantly with the green crispy leaves of lettuce. Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken. This "milk" gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa since Lactuca is derived from the Latin word for milk. Lettuce can be classified into various categories with the most common being: Romaine: Also known as Cos, this variety of head forming lettuce has deep green, long leaves with a crisp texture and deep taste. Crisphead: With green leaves on the outside and whitish ones on the inside, this variety of head lettuce has a crisp texture and a watery, mild taste. The best known variety of crisphead lettuce is iceberg.

Butterhead: These types of lettuce feature tender large leaves that form a loosely arranged head that is easily separated from the stem, a sweet flavor and a soft texture. The best known varieties of Butterhead lettuce include Boston and Bibb. Leaf: Featuring broad, curly leaf varieties that are green and/or red, the leaf lettuces offer a delicate taste and a mildly crispy texture. Best known varieties of leaf lettuce include green leaf and red leaf. While vegetables such as arugula, watercress and mizuna are not technically lettuce, these greens are often used interchangeably with lettuces in salads. History Native to the eastern Mediterranean region and western Asia, lettuce has a long and distinguished history. With depictions appearing in ancient Egyptian tombs, the cultivation of lettuce is thought to date back to at least 4500 BC. The ancient Greeks and Romans held lettuce in high regard both as a food and for its therapeutic medicinal properties. In China, where lettuce has been growing since the 5th century, lettuce represents good luck. It is served on birthdays, New Year's Day and other special occasions. Christopher Columbus introduced varieties of lettuce to North America during his second voyage in 1493.

Lettuce was first planted in California, the lettuce capital of the United States, by the Spanish missionaries in the 17th century. Its popularity across the US did not become widespread until centuries later with the development of refrigeration and railway transportation. How to Select and Store Regardless of the type, all lettuces should feature crisp looking, unwilted leaves that are free of dark or slimy spots. In addition, the leaves' edges should be free of brown or yellow discoloration. Lettuces such as Romaine and Boston should have compact heads and stem ends that are not too brown. At WHFoods, we encourage the purchase of certified organically grown foods, and lettuce is no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including lettuce. In many cases, you may be able to find a local organic grower who sells lettuce but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency.

(Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown lettuce is very likely to be lettuce that displays the USDA organic logo. Since different types of lettuce have different qualities, different methods should be used when storing. Romaine and leaf lettuce should be washed and dried before storing in the refrigerator to remove their excess moisture, while Boston lettuce need not be washed before storing. A salad spinner can be very helpful in the drying of lettuce (and other salad ingredients as well). These lettuces should be either stored in a plastic bag or wrapped in a damp cloth and stored in the refrigerator crisper. To store arugula, watercress and other types of salad greens that are sold with their roots attached, wrap the roots in a damp paper towel and place the entire greens in a plastic bag. Romaine lettuce will keep for five to seven days, Boston and leaf lettuce for two to three days, while fragile greens such as arugula and watercress ideally should be prepared the day of purchase.

All types of lettuce should be stored away from ethylene-producing fruits, such as apples, bananas and pears, since they will cause the lettuce leaves to brown. Here is some background on why we recommend refrigerating lettuce. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration. How to Enjoy A Few Quick Serving Ideas Give sandwiches extra crunch (and nutrients) by garnishing with lettuce leaves. When it comes to salads, the only limitation is your imagination. Be creative: use a variety of different lettuce types and add your favorite foods. Whether they're vegetables, fruits, seeds, nuts, whole grains, whole wheat croutons, soy products, meats or cheeses, most every food goes well with lettuce. For an interactive meal that is both unusual and fun, arrange nuts, diced vegetables, chicken and/or baked tofu and romaine lettuce leaves on a large plate.

Everyone then has the chance to make their own lettuce pockets by placing their favorite fillings in a lettuce leaf and making a breadless sandwich wrap. For some of our favorite recipes, click Recipes . If you'd like even more recipes and ways to prepare lettuce the Nutrient-Rich Way, you may want to explore The World's Healthiest Foods book . Safety Density>=1.5 AND DRI/DV>=2.5% References Bazzano LA, He J, Odgen LG et al. Dietary intake of folate and risk of stroke in US men and women:NHANES I Epidemiologic Follow-up Study. Stroke 2002 May;33(5):1183-9. 2002. Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983. Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.

Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996. Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220. For education only, consult a healthcare practitioner for any health problems. © 2001-2017 The George Mateljan Foundation, All Rights Reserved Romaine Lettuce - Kitchen Dictionary - Food.com Nutrition Romaine lettuce grows in a long head of sturdy leaves which have a firm rib down their centers. These thick ribs, especially on the older outer leaves, have a milky fluid which is unpleasant, so they should not be used, nor should the leaf-tips, which can be bitter. (Although these dark green outer leaves are the most nutritious). The interior leaves are paler in color, and more delicate in flavor. There is also a milder tasting variety with red tipped leaves and a sweet romaine, which is even sweeter than regular romaine. Romaine is the classic lettuce of choice for Caesar salads.

Because it's said to have originated on the Aegean island of Cos, Romaine is also called Cos lettuce. Season: available year-round How to select: Avoid heads with any signs of rust; avoid older plants with large, strong milky ribs. Choose heads that are cut close to leaf stems and are free from decay and browning. Matches well with: anchovies, blue cheese, chives, garlic, lemon, olive oil, Parmesan cheese, pepper Advertisement Romaine Lettuce Romaine Lettuce Romaine Lettuce © Denzil Green Romaine Lettuce grows 8 to 9 inches tall (20 to 23 cm), with long, green, crisp leaves that are rounded at the ends. The inside leaves are pale with yellowish ribs and a sweet taste. Romaine has the crunch of Iceberg Lettuce, but with more flavour. The crunch comes from the ribs in the leaves. In growing Romaine, producers can face the problem of "lettuce dieback disease" which can wipe out entire fields and to which Romaine is very susceptible. When buying, choose bunches with firm leaves that hold tight together.

Varieties include Darkland, Medallion, Romulus and Signal. Romaine's most well-known use has been for Caesar salad. Red Romaine Red Romaine variety is more dramatic, with the red tinges at its tips, but the leaves are softer and less crisp. Varieties of Red Romaine include Rosaltia and Sweet Valentine. Cooking Tips To use, break off the leaves that you need, wash, dry, then break them by hand into the sizes that you need for what you are making. If you need lots of really nice looking small pieces, consider using instead Little Gem Lettuce. Nutrition Facts 1 pound lettuce = 450g = approx 6 cups torn 8 oz lettuce = 225g = approx 3 cups torn 2 oz shredded lettuce = 50g = 1 cup 8 oz shredded lettuce = 200g = 4 cups Storage Hints Has good storage life in the fridge. Store in fridge unwashed in plastic bag for up to a week.

History Notes In 2007, Jacob Adelman of the Associated Press reported that romaine lettuce acreage was up from 36,450 acres (1998) to 61,000 acres in 2006. Some attributed the growth in sales to the continued increase in popularity of Caesar Salad. [1] In 2011, the Daily Telegraph reported that sales of Cos (Romaine) lettuce were falling in favour of more bitter-tasting leaves such as rocket, radicchio and watercress. [2] Literature & Lore Some speculate that, because of one of this lettuce's alternative names of "Cos", it may have originated on an island off the coast of Turkey called Kos. Romaine was, however, grown quite widely throughout the Middle East before then by the Arabs. With the Arabic word for lettuce being "khas", this is a likelier source of the name "cos." Romaine type lettuces are amongst the oldest, and seem to be the upright ones depicted in Egyptian tombs. The Romans would have had these varieties, and may have introduced them into Britain.

That being said, there is no evidence the Romans had the exact Romaine lettuce that we have today, or that it was served in a Caesar salad to Caesar or any other emperor. From the Middle East, the lettuce had made its way to Italy, and from there to Europe, thus its name of "Roman" lettuce, or Romaine. The lettuces that the Romans had were still quite bitter compared to ours today, though they did some work on breeding the bitterness out of them. Language Notes The lettuce was being referred to as Roman lettuce as early as 1577: "The greater which will become crisped and thick (named of divers, the Romane Lettice) that yieldeth white and far bigger leaves… If the owner would possesse faire and white Lettices, he ought to bind the leaves up together with a thread." -- Thomas Hill. The Gardener's Labyrinth. 1577. Sources [1] Adelman, Jacob. Iceberg lettuce sales grow cold. Associated Press. 12 June 2007. [2 Butterworth, Myra. Era of iceberg lettuce is 'over.' London: Daily Telegraph. 26 February 2011.

Retrieved Feb 2011 from ] Romaine How to Choose the Healthiest Salad Greens | Greatist How to Choose the Healthiest Salad Greens May 15, 2013 | Pin It Tweet Text LIKE US ON FACEBOOK Get More Greatist in Your Life Headed to a hoppin’ salad bar for lunch? Chances are there will be handfuls of fresh greens up for grabs, from romaine and iceberg to spinach and red leaf lettuce. But when it comes to choosing the healthiest salad base, which types of lettuce pack the biggest nutritional punch? Seeing Green—The Need-to-Know Sorry sandwich lovers, but a few shreds of lettuce on a bun won’t add up to the USDA’s daily recommended intake (2-3 cups for most adults). Instead, a big, healthy salad is one of the smartest ways to go green. Coming in at under 10 calories per cup, a big bowl of leaves can be a stellar source of vitamins A, C, K, and folate, among other essential nutrients . But not all leafy greens will build a super-nutritious salad.

In fact, America’s favorite lettuce, iceberg, ranks the lowest in nutritional value across the board ( 96 percent water content will do that!). Turbo-charged spinach , on the other hand, boasts nearly twice the recommended daily value of vitamin K , half the recommended value of vitamin A, and ample amounts of calcium and iron. Clearly, Popeye was on to something. Prefer a crunchier base? A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Or, for a mild but textured bed, red leaf lettuce clocks in at just 4 calories per cup, with nearly half of the daily recommended dose of vitamins A and K. Arugula (technically a cruciferous vegetable like broccoli, kale, and cabbage) also packs a healthy dose of nutrients and phytochemicals, which may inhibit the development of certain cancers. And for the non-committal types, mixed greens (typically a mix of romaine, oak leaf lettuce, arugula, frisée, and radicchio) offer, well, a mixed bag of nutritional benefits, depending on the batch. Salad for Salad—Your Guide to Greens Which greens are the best bet?

Check out the infographic below for the nutritional low-down. Winning the Toss—Your Action Plan Consider visiting the salad bar a free pass to join the dark side. Research shows that darker “loose” or “open leaf" lettuces (such as romaine, red leaf, and butterhead) contain more antioxidants and nutrients than the typically lighter-colored, more tightly-packed heads (such as iceberg). The reason? The darker leaves are able to absorb more light and, in turn, synthesize more vitamins Impact of light variation on development of photoprotection, antioxidants, and nutritional value in Lactuca sativa L Zhou, Y.H., Zhang, Y.Y., Zhao, X., et al. Department of Horticulture, Zhejiang University, Hangzhou, China. Journal of Agricultural and Food Chemistry 2009, Jun 24; 57(12): 5494-500. . And while there’s no good way to pick and choose a store-bought salad leaf for leaf, at home, opting for the tops and outer leaves can guarantee a more nutritious base. Ready to go darker (and healthier) still?

While they’re not stocked at most salad bars, check the produce aisle for tougher roughage like Swiss chard and kale , which beat out even spinach in the antioxidant game. Be sure to give the leaves a good cold rinse before serving raw, boiled , or steamed , as the folds in these greens tend to accumulate dirt more easily than other veggies. Also keep in mind that high heat can strip veggies of their natural vitamin content Potential of commonly consumed green leafy vegetables for their antioxidant capacity and its linkage with the micronutrient profile. Tarwadi, K., Agte, V. Biometry and Nutrition Group, Agharkar Research Institute, Maharashtra, India. International Journal of Food Sciences and Nutrition 2003 Nov; 54(6): 417-25. . The final key to becoming a lean, green fighting machine? Dress for success. Hold off on the creamy dressings , croutons, bacon bits, and layers of shredded cheese. Instead, opt for a lighter vinaigrette and a sprinkling of chopped walnuts or sunflower seeds for added crunch and protein. This article originally posted June 2012. Updated May 2013.

Lettuce - Kitchen Dictionary - Food.com Nutrition There are hundreds of varieties of lettuce grown with differing harvest times. In the US these varieties fall into 4 main categories (each covering many varieties): butterhead, crisphead, leaf and romaine. Butterhead has small, round, loosely formed heads with soft, buttery-textured leaves ranging from pale green on the outer leaves to a pale yellow-green on the inner leaves. The flavor is sweet and succulent. Crisphead lettuce comes in large, round, tightly packed heads of pale green leaves. Though crisp, succulent and wilt-resistant, all crispheads have a rather neutral flavor. Romaine lettuce grows in a long head of sturdy leaves which have a firm rib down their centers. Varieties include green, red and baby romaine. Romaine is the classic lettuce of choice for Caesar salads. Because it's said to have originated on the Aegean island of Cos, romaine is also called Cos lettuce. The term head lettuce describes those varieties on which the leaves grow in a dense rosette. Leaf lettuce describes the varieties with leaves that branch from a single stalk in a loose bunch rather than forming a tight head.

The leaves are crisper and more full-flavored than those of the Head Lettuce varieties. Plural: Lettuce - Vegetable Directory - Watch Your Garden Grow - University of Illinois Extension University of Illinois Extension Alert: Making Pesticide Applications in School/Community Gardens Lettuce Lettuce is a fairly hardy, cool-weather vegetable that thrives when the average daily temperature is between 60 and 70Â°F. It should be planted in early spring or late summer. At high temperatures, growth is stunted, the leaves may be bitter and the seedstalk forms and elongates rapidly. Some types and varieties of lettuce withstand heat better than others. There are five distinct types of lettuce: leaf (also called loose-leaf lettuce), Cos or romaine, crisphead, butterhead and stem (also called asparagus lettuce). Leaf lettuce, the most widely adapted type, produces crisp leaves loosely arranged on the stalk. Nearly every garden has at least a short row of leaf lettuce, making it the most widely planted salad vegetable. Cos or romaine forms an upright, elongated head and is an excellent addition to salads and sandwiches.

The butterhead varieties are generally small, loose-heading types that have tender, soft leaves with a delicate sweet flavor. Stem lettuce forms an enlarged seedstalk that is used mainly in stewed, creamed and Chinese dishes. Crisphead varieties, the iceberg types common at supermarkets all over the country, are adapted to northern conditions and require the most care. In areas without long, cool seasons, they generally are grown from transplants, started early and moved to the garden as soon as the soil can be worked. They are extremely sensitive to heat and must mature before the first hot spell of summer to achieve high-quality heads. If an unseasonably early heat wave hits before they have matured, they almost certainly fail. In many locations, crisphead lettuce plants started in late summer to mature in the cooler weather of fall have a much better chance of success.

Recommended Varieties Black-seeded Simpson (earliest to harvest) Grand Rapids (frilly edges; good for coldframes, greenhouse, garden) Oak Leaf (resistant to tipburn; good for hot weather) Red Leaf Red Fire (ruffles with red edge; slow to bolt) Red Sails (slowest bolting red leaf lettuce) Ruby (darkest red of all; resistant to tipburn) Cos or Romaine Cimmaron (unique, dark red leaf, Cos type) Green Towers (early; dark green, large leaves) Paris Island (long-standing) Great Lakes (standard, holds well in warm weather) Iceburg (medium, size, tender hearts; leaf edges tinged light brown) Ithaca (tolerates heat; resists bitterness; slow to bolt) Stem or Asparagus Celtuce When to Plant Leaf, Cos and Butterhead lettuce can be planted anytime in the spring when the soil is dry enough to rake the surface. Two or more successive plantings at 10 to 14 day intervals provide a continuous supply of lettuce. Lettuce does not withstand hot summer days well and spring planting should be completed at least a month before the really hot days of early summer begin.

Plantings started in late summer mature during cool fall weather. Watering is essential for seed germination and establishment of seedlings. Some shade may also benefit summer sowings. Heat-tolerant varieties (mainly loose-leaf types) may be grown in the shade of taller crops through most of the summer if extra care is taken about irrigation and soil selection. Head lettuce must be transplanted in most locations and requires more care than other types of lettuce. Start transplants for a spring crop indoors or in a cold frame and set them in the garden as early in the spring as the weather settles. Harden transplants outdoors so that they become acclimated to the conditions under which they will be grown, but do not allow growth to stop entirely. Cos, butterhead and leaf varieties also can be transplanted for earlier harvest. In the heat of summer, lettuce seedlings started in a protected location in the shade can be transplanted later into moderate sites for some limited success. Spacing & Depth Plant seeds 1/4 to 1/2 inch deep (10 seeds per foot) in single, double or triple rows 12 to 18 inches apart.

Thin seedlings to 4 inches apart for leaf lettuce and 6 to 8 inches apart for Cos or Butterhead. The seedlings removed may be transplanted or eaten. Transplant Crisphead seedlings 10 to 12 inches apart in the row. Care Because lettuce has shallow roots, it should be hoed or cultivated carefully. Frequent light watering causes the leaves to develop rapidly, resulting in high-quality lettuce. Overwatering, especially in heavy soils, can lead to disease, soft growth and scalding or burning of the leaf margins. Organic mulches can help moderate soil temperature and the microenvironment to produce quality lettuce in less than ideal weather conditions. Harvesting Leaf lettuce may be cut whenever it is large enough to use. Cutting every other plant at ground level gives the remaining plants more space for growth. Leaf lettuce reaches maximum size (6 to 12 ounces) in 50 to 60 days. Butterhead varieties form small, loose heads that weigh 4 to 8 ounces at harvest (60 to 70 days). The innermost leaves, that tend to blanch themselves, are a delicacy.

Cos varieties have an upright growth habit and form a long, medium-dense head. To store lettuce, wash, drip dry and place in a plastic bag in the refrigerator. Lettuce keeps best at 32Â°F and high (96%) humidity. Common Problems For more information on aphids, see our feature in the Bug Review . Tipburn is a physiological condition that causes lettuce to "die back" at the edges of the leaves. It results from a change in the moisture relationship between the soil and the plant. Clip off any brown leaf tissue and use the remainder of the leaf. Frequent light watering helps to prevent tipburn. Some varieties are resistant to this condition. Foliage rots can be a problem, especially in hot or wet seasons. Providing good soil and air drainage for the lettuce bed can help to minimize damage in most years. Questions & Answers Q. Why didn't my lettuce seeds germinate? A. Failure of seeds to germinate is caused by insufficient moisture or old seed. Lettuce seed does not keep well and it is advisable to obtain new seed each spring. Store seed for fall gardens in a sealed container in the refrigerator.

Some lettuce varieties (especially the white-seeded types) have seed that requires light for germination. These types should not be covered with soil but merely pressed into good contact with finely prepared soil. Care then must be taken to keep the seedbed moist, but not soggy, until the seedlings emerge. Q. Seedstalks have appeared in the center of my lettuce plants. What should I do? A. The formation of seedstalks is caused by a combination of long days, warm temperatures and age. When seedstalks begin to form, harvest your lettuce immediately and store it in the refrigerator. Q. My lettuce tastes bitter. What can I do? A. Lettuce may become bitter during hot weather and when seedstalks begin to form. Wash and store the leaves in the refrigerator for a day or two. Much of the bitterness will disappear. Selection & Storage Iceberg lettuce is the most popular lettuce in the United States. It is a head lettuce that is also low in nutritional value and flavor. Because of its superior shipping qualities, iceberg has been most available which accounts for it popularity. The most abundant nutrient in iceberg lettuce is water. Dark green lettuce leaves always indicate higher fiber, flavor and nutritional value.

Lettuce is a cool weather crop. It can be divided into two categories; head lettuce and leaf lettuce. Growing lettuce in your garden will give you first hand opportunity to taste fresh flavorful leaves which (unlike iceberg) need little or no dressing. Leaf lettuce and romaine provide flavor and crunch and are excellent salad and sandwich selections. Lettuce leaves should be free of wilt, rot and rust. Harvest crisp green leaves. Wrap fresh, unwashed leaves in plastic warp and store in the refrigerator for a few days if necessary. Cooler temperature will keep lettuce fresh longer. The coolest part of most refrigerators is usually on the first shelf against the rear wall. Avoid storing lettuce with apples, pears or bananas. These fruits release ethylene gas, a natural ripening agent, that will cause the lettuce to develop brown spots and decay quickly. Toss lettuce that looks slimy or has black spots. The slime is the residue of bacterial decomposition and the black spots are usually mold. Nutritional Value & Health Benefits The nutritional value of lettuce varies with the variety. Lettuce in general provides small amounts of dietary fiber, some carbohydrates, a little protein and a trace of fat. Its most important nutrients are vitamin A and potassium.

The vitamin A comes from beta carotene, whose yellow-orange is hidden by green chlorophyll pigments. Beta carotene, of course, is converted to vitamin A in the human body. The darker green, the more beta carotene. According to the American Cancer Institute and the American Cancer Society, foods rich in vitamin A and C (antioxidants) offer protection against some forms of cancer. Along with other phytochemical, antioxidants reduce the risk of cancer of the respiratory system and intestinal tract. Lettuce, except iceberg, is also a moderately good source of vitamin C, calcium, iron and copper. The spine and ribs provide dietary fiber, while vitamins and minerals are concentrated in the delicate leaf portion. Nutrition Facts (One cup raw leaf lettuce, chopped) Calories 9 Potassium 162.4 mg Preparation & Serving Rinse lettuce just before serving in very cold water. Pat dry with a clean towel. Limp leaves can be revived by immersing in ice water for a few minutes. Tear lettuce leaves into pieces. If practical, do not cut or sliced lettuce leaves in advance. Damaged cut lettuce leaves release an ascorbic acid oxidase, which destroys vitamin C.

Cut edges also discolor quickly. Dry leaves before serving. Salad dressing will cling to dry lettuce leaves instead of sinking to the bottom of the salad bowl. Toss with your favorite dressing just before serving (or serve dressing on the side) Lettuce leaves covered with dressing will quickly wilt. Home Preservation Due to the extremely high water content, 94.9%, there are no successful method of long-term home preservation for lettuce. Lettuce does not respond well to freezing, canning or drying. For optimal nutritional value, lettuce should be eaten while it is fresh and crisp. Recipes The mild flavor of fresh lettuce leaves are well complimented by fresh or dry herbs. The base of most green salads is lettuce. Two or three lettuce varieties are good for both taste and texture. Mix leaf lettuce (Black-seed Simpson or Oak Leaf) with crisp lettuce (romaine or other crisphead) and accent with fresh herb leaves. The simplest way to appreciate a tossed green salad is with a vinaigrette dressing. Keep it simple. When the dressing becomes too complicated, the mild garden greens can be overpowered.

Mixed Green Salad with Red and Yellow Pepper Vinaigrette 4 cups mixed fresh greens (combine a leaf lettuce with crisp varieties) romaine, Boston, with red leaf or Oak Leaf or your favorite lettuce 4 tablespoons Red & Yellow pepper vinaigrette 2 tablespoons crumbled blue cheese or goat cheese (optional) Wash and dry lettuce leaves. Tear into bite size pieces. Place in an oversized bowl with room for tossing. Place in refrigerator until ready to toss and serve. Can be prepared up to 2 hours in advance. Makes one cup of vinaigrette. Pour 4 tablespoons of vinaigrette over the greens and toss well with two large forks to coat. Add crumbled cheese, if desired and toss to combine. Serve immediately. Yields 4 one-cup servings. Red and Yellow Pepper Vinaigrette 1 small yellow bell pepper, finely chopped (about 1/2 cup) 1 small red bell pepper, finely chopped (about 1/2 cup) 4 tablespoons red wine vinegar 2 tablespoons extra-virgin olive oil 2 teaspoons warm water 1/2 teaspoon salt Freshly ground black pepper to taste In a medium bowl, whisk together all ingredients until combined well.

This vinaigrette will keep, tightly covered, in the refrigerator for 3 days. Recipe may be doubled. Makes one cup. Try these simple vinaigrette recipes with your favorite salad greens. Citrus Vinaigrette

Question: A romaine is what variety of foodstuff?
Answer: Lettuce