How many calories romaine lettuce leaf

Environmental exposures also cause the body to take in free radicals. However, if too many free radicals build up in the body, it can cause a condition known as oxidative stress. Cell damage can result, and this can lead to health problems. The body can eliminate free radicals naturally, but it may have difficulty eliminating all of them.

Examples of conditions in which free radicals may play a role include:. Learn more about the benefits and sources of antioxidants here. In addition, the antioxidant vitamins A and C in the lettuce may help prevent cholesterol from building up and forming plaque in the arteries. The folate in romaine lettuce may also help prevent serious heart complications. It does this by breaking down the chemical homocysteine so that the body can remove it.

A review suggests that people with a folate deficiency face a higher risk of having too much homocysteine in the blood. Homocysteine may contribute to heart conditions. It also contains some fiber, which plays a key role in maintaining healthy cholesterol levels. What other foods provide antioxidants? Find out here. Potassium helps muscles such as the heart contract regularly.

One review in the BMJ concludes that higher levels of potassium might help lower blood pressure and reduce the risk of stroke. Sodium and potassium are electrolytes. The body needs both sodium and potassium to maintain healthy levels of bodily fluids and circulating blood. Experts recommend consuming more potassium than sodium, as too much sodium can give rise to heart problems. The Dietary Guidelines for Americans — recommend that adults consume around 4, mg of potassium and no more than 2, mg of sodium each day.

How much salt should we eat? Vitamin A helps protect eye health. The vitamin A in romaine lettuce might help prevent eye conditions such as cataracts as people get older.

Also, according to the National Institutes of Health NIH , beta-carotene may help prevent a condition called macular degeneration. This is one of the leading causes of vision loss due to aging. Enter your details to calculate your ideal weight range, and discover how soon you could reach it!

You can make it easy, and accurate, with WLR. Put us to the test today Try it Free. Take our FREE trial ». Calorie Counted Recipes for Vegetarian Dishes. Receive the latest on what works for weight loss straight to your inbox. You already know that eating salad is good for you — but not all salad greens are created equal. When choosing the base for your salad, go for the darkest greens you can find for the most nutritional bang in your bowl, says Kelly Kennedy, RD , staff nutritionist for Everyday Health.

Whether it's kale , nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. Find out which salad greens are the most nutritious, and which ones are a little lackluster.

Department of Agriculture USDA , just one cup of cooked kale meets 19 percent of your daily requirement for vitamin A , which helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys.

It also contains 23 percent of your daily requirement for vitamin C , which is important for the growth and repair of all tissues in the body, and helps maintain a healthy immune system; and percent of your daily requirement for vitamin K, which creates proteins necessary for normal blood clotting, builds stronger bones, and protects against osteoporosis.

While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium , which is essential for building and maintaining strong bones.

Kale also pairs well with roasted squash, nuts, seeds, and beans. Why It's Healthy Unassuming in flavor, spinach is anything but when it comes to nutrition. And the dark, vibrant color of spinach hints at its nutritional profile: 1 cup has 16 percent of your daily requirement of vitamin A, and all of your daily vitamin K, according to the USDA. Spinach also contains more folate than most salad greens, according to Kennedy, which helps convert the food you eat into energy and produces healthy red and white blood cells.

Pair spinach with strawberries , balsamic, and a sprinkle of feta cheese for a flavor-packed salad. You can buy hearts of romaine lettuce instead of the entire head. However, the outermost leaves are highest in nutrient density. No matter which type you buy, make sure to wash thoroughly to remove dirt and debris.

Romaine lettuce is probably best known for its use in Caesar salad, but is also delicious halved, brushed with olive oil, and grilled. This tasty sweet potato black bean tostada uses romaine lettuce, chopped and spread liberally, to add nutrients and fiber. Romaine leaves are sturdy and large, making them an excellent covering for wraps or a substitute for sandwich bread. Simply spread your filling on a leaf of romaine, fold or roll, and eat. Just make sure the toothpick is a bright color and prominently placed, so it is not accidentally bitten into.

You can use romaine in any type of salad you choose and as a topping for tacos or chili. Romaine lettuce is a low-calorie, nutritious food that contains a number of important vitamins and minerals. With an extensive number of ways to use it in salads and other recipes, it should be easy to add this leafy green to your regular diet.