Who wants to eat healthy, optimally reaches for fruit and vegetables up to five times a day. This means that the daily menu also includes lettuce in different variations. One option for a crisp, fresh and healthy taste experience from this area is romaine lettuce.
Here’s what you should know about romaine lettuce
People who are concerned about their health appreciate the excellent nutritional values of romaine lettuce. Few carbohydrates, almost no fat and protein, but plenty of valuable plant compounds. Romaine lettuce is also known in this country under the names romaine lettuce, romaine lettuce, lettuce or cooking lettuce. The term bind lettuce is also possible. In older varieties of romaine lettuce, the lettuce heads were often tied together. The aim of this was to achieve an optimal shape and to keep the hearts tender and bright. The original origin of the romaine lettuce could not be clarified exactly so far. It is assumed that it originated in Western Asia and the Mediterranean region. Already 4000 years ago, the lettuce species was known in Egypt. The lettuce variety received its name – as can easily be assumed – due to its use in the Italian city of Rome. Roman lettuce is botanically assigned to the plant species of garden lettuces. These, in turn, belong to the family of composite plants. Characteristic of this type of lettuce are the thin, fine and elongated leaves, which are arranged one above the other on the central stalk. The head of lettuce has an elongated rather loose shape. Romaine lettuce grows upright and reaches a height of about 40 centimeters. The weight is on average 300 grams per head of lettuce. The elongated leaves are strongly corrugated and have clearly visible central leaf veins. The outer leaves are vibrant green, while the inner leaves are slightly faded yellow. The taste is more savory than the related variety – lettuce. Romaine lettuce is harvested and marketed by domestic German suppliers from September to October. During the other months, it is supplied by imports from Mediterranean countries (Italy, France, Spain), as well as from Austria and the Netherlands. When purchasing, care should be taken to ensure that the leaves are not wilted or limp. The heart of the lettuce is closed when fresh. Hearts of romaine lettuce also go on sale as separate salad varieties.
Importance for health
On the subject of lettuce, and therefore romaine lettuce, opinions differ as to its effects on health. Some argue that the nutritional value of a salad is close to zero. The others praise the valuable plant substances and the low calorie count. The fact is, due to the large volume and fiber, romaine lettuce is a light meal or side dish. Lettuce contains mostly water and has few calories. There are only twelve calories per 100 grams of lettuce. It is therefore particularly suitable at the beginning of the meal, as the high volume already signals to the brain that enough food has been consumed. In addition to the possible positive effects on body weight, fresh lettuce also absorbs plant substances such as carotenoids, flavonoids, phytosterols and polyphenols into the body. This is considered a valuable prophylaxis against cardiovascular diseases. For example, it has been proven that plant substances can also protect against arteriosclerosis and high blood pressure or minimize type 2 diabetes. The combination of lettuce and vinegar slows down the absorption of carbohydrates into the blood – another positive effect. Research has proven that fresh lettuce has the ability to bind harmful free radicals in the organism. Here, the fresher the lettuce, the higher the positive effect on health. The fact is that if you pay attention to healthy foods in your diet and eat a lot of fruits, vegetables and salad, you will significantly reduce diseases and extensively take care of your own health.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 17 | Fat content 0.3 g |
| Cholesterol 0 mg |
Sodium 8 mg |
| Potassium 247 mg | Carbohydrates 3.3 g |
| Protein 1,2 g |
Vitamin C 4 mg |
People who are concerned about their health appreciate the excellent nutritional values of romaine lettuce.Few carbohydrates, almost no fat and protein, but plenty of valuable plant substances. In figures, this means that 100 grams of lettuce contain 3.3 grams of carbohydrates, 0.3 grams of fat and 1.2 grams of protein. The proven ingredients in romaine lettuce are similar to those of its congeners such as lettuce. The vigorous leaves are high in vitamin C, B vitamins, provitamin A, and minerals such as potassium and calcium. Lettuce contains a whitish milky sap found especially in the stems and midstalks. This milky juice contains bitter substances, which are supposed to protect the plant from pests. Equally, however, this also affects the taste of the lettuce leaves.
Intolerances and allergies
In principle, lettuce is a rather compatible food. But there are also people who have an allergy or intolerance to daisy. Various symptoms such as red, itchy areas, swelling in the face and in the mouth and throat occur. Irritation of the respiratory tract and eyes is also possible. Complaints in the gastrointestinal tract are often observed, such as abdominal pain, nausea or diarrhea. If an intolerance occurs, the foods causing the symptoms should be eliminated from the diet as far as possible. It should also be noted that lettuce varieties contain nitrate. If lettuce is grown in the dark, for example in a greenhouse, the nitrate content increases. This is suspected of causing cancer.
Shopping and kitchen tips
Based on the above facts, the following conclusions can be drawn for the purchase of romaine lettuce. At best, lettuce is freshly harvested from your own garden. If this possibility does not exist, fresh lettuce from regional cultivation, which can be bought without long transport routes and unpackaged, is basically the healthier option. Freshly picked leaves release vitamins and high-quality plant substances two to three hours after consumption. In the case of packaged lettuce, this could not be proven, or only to a small extent. Lettuce from a greenhouse not only contains fewer antioxidant ingredients, but also does not taste as good. If the lettuce is not consumed immediately after purchase, it is dried well and wrapped uncut in damp kitchen paper or a damp towel. Packed this way, romaine lettuce will keep for two to three days in the vegetable drawer of the refrigerator. Alternatively, a sealable can can be used.
Preparation tips
Romaine lettuce is prepared mainly as a fresh salad with other vegetables and various dressings. Outer leaves are removed, if not already done, and the remaining leaves are separated individually, washed, dried and cut into the desired size. Romaine lettuce goes very well with strong, creamy dressings. It is not for nothing that it is a classic basic ingredient of the famous American “Caesar Salad”. Shortly steamed and gratinated or poured over with melted butter, romaine lettuce is also used as a vegetable garnish. Steaming and cooking time is about three to five minutes. The taste of cooked leaf ribs is similar to that of asparagus. Suitable combinations are also cheese, such as Parmesan.
