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The Power of Romaine Lettuce

Do you ever pass up the romaine lettuce at the store, thinking that choosing the baby field greens is a better choice? Most of us do, believing that romaine lettuce is in the same low nutrient category as the light colored head lettuces. Don't fret, because most of us make this mistake.

You're going to find, by reading this article, that romaine's nutritional pedigree is impressive to say the least!


First, let's check out these interesting facts about romaine lettuce:

*One head of romaine has 206 mg of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and spinach and you’ll get more calcium than you would by drinking milk.

*Eating just one ounce of fresh romaine lettuce supplies your body with 49% of the daily value for vitamin A. It's hard to believe, but romaine lettuce contains more provitamin A (beta-carotene) than a carrot which has only 40%. An entire head of romaine contains 182% RDA. Imagine the power-packed beta-carotene you would ingest if you were juicing two entire heads of romaine lettuce combined with carrots?

*Romaine lettuce contains large amounts of vitamin C, and is also a great food to keep your heart and cardiovascular system healthy. But it's not just the vitamin C that makes this system healthy, the high amount of vitamin K helps too; this kind of natural vitamin K is rich in natural calcium as well.

*Helps protect us from allergies, including asthma, because of its high folate content.

*One head of romaine lettuce contains 44% RDA of omega-3 essential fats.

*Eat your romaine as soon as possible to minimize nutrient losses. Green leafy vegetables, including romaine lettuce, begin to lose their nutritional value immediately after harvest.

romaine_lettuce_green_stalks_leafy_vegetable_healthy_pic*One head of romaine contains 6 mg of iron, adding a significant amount to the requirements of the daily diets of vegetarians and vegans.

*It’s rich in B vitamins:

  • Thiamine (B1) – 38% RDA
  • Riboflavin (B2) – 32% RDA
  • Niacin (B3) – 12% RDA
  • Pantothenic acid (B5) – 18% RDA
  • Pyridoxine (B6) – 36% RDA
  • Folate (B9) – 213% RDA

*For those of you who have kidney or thyroid issues, you may want to incorporate this green into your daily life—either through salads or juicing—due to the low levels of oxalic acid. If you have problems with calcium oxalate kidney stones, then juicing, blending, or otherwise eating romaine lettuce might be a good choice over other leafy greens since it is very low in this anti-nutrient.

*The lighter color of romaine deceives us into thinking it's not a super green, but indeed, it is! This medium colored 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)

How to Choose: Always buy organic romaine lettuce, and please try not to the buy the kinds that are packaged, because most of the darker green leaves are taken off. Try to buy the bigger looking, darker leaf romaine heads from your natural grocery store. Scientific studies show that the outer leaves have the highest phytonutrient content and antioxidant properties.

Romancing the Romaine (makes approx. 24–28 ounces)


  • 2 heads romaine lettuce
  • 1 large lemon
  • 1 inch fresh ginger root or turmeric root
  • 1 green apple
  • 3 cups spinach, cilantro, or parsley


Juice all ingredients in your juicer.

Blend? Yes, this recipe can be blended, but cut the recipe in half!

This tonic will also help eliminate bloat in the body, and help swelling hands, feet, or face. It's a natural diuretic. And let's not forget we can also eat it three or four times a week in our salads. Or do as we do: mix romaine lettuce with the baby field greens for your daily salad.

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