QT#10: Use Romaine Lettuce instead of Iceberg Lettuce
30
June
Salad lovers are used to having crunchy greens mixed with their favorite dressing and possibly topped with nuts or croutons. But which greens are the best? As is almost always the case with vegetables, the darker/richer the color, the better it is for you. For salads, this tip will come in handy:
Use Romaine Lettuce instead of Iceberg Lettuce.
Romaine is naturally a much darker green and its nutrition content immediately show why. A single serving of Romaine lettuce (about 3 ounces or a little less than 2 cups) contains:
- 100% of your daily requirement of Vitamin A
- 34% of your daily requirement of Vitamin C
- 2g of fiber
(from the NutritionData page for Romaine Lettuce)
Compare this with a serving of iceberg lettuce which has a paltry 9% of your required Vitamin A, 4% Vitamin C and 1g of fiber.
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.
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.
So the next time you grab a salad or make one at home, use romaine lettuce instead - your body will thank you for it!
Technorati Tags: health, fitness, nutrition, romaine lettuce, salad
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