Lettuce Cos (Large) Australian Grown, Organic

$3.80

Health benefits and nutritional value of cos lettuce

by Medicalnewstoday.com

Romaine lettuce is a crispy salad green with high nutritional value. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce to the diet.

In this article, we look at the nutritional content of romaine lettuce, the health benefits it may offer, and how to include it in meals.

What is Cos (Romaine) Lettuce?

Cos (romaine) lettuce is a type of salad lettuce. It comes from the same plant family as other types of lettuce.

The name “romaine” suggests that the lettuce might have originated in Rome. It also grows well in the Mediterranean climate.

Romaine lettuce leaves are long and taper toward the root of the lettuce. The upper part of the leaves is a deeper green colour and more flimsy than the lower leaves.

Toward the bottom of the lettuce, the leaves become sturdier and have thick, white ribs that contain a slightly bitter fluid. This gives romaine lettuce its distinctive taste.

The amount of this bitter fluid increases farther down the stalk. Some people throw away the thickest part of the leaves to avoid this bitterness.

Cos lettuce is more than just a tasty leaf that adds colour and crunch to a salad. It also provides vitamins, minerals, and fibre.

For example, one 70 gram (g) salad serving of romaine lettuce contains:

  • 65.4 g of water
  • 13.3 kilocalories
  • 1 g of protein
  • 2.7 g of carbohydrate
  • 2.2 g of fiber
  • 43.4 milligrams (mg) of calcium
  • 0.6 mg of iron
  • 14 mg of magnesium
  • 24.5 mg of phosphorus
  • 229 mg of potassium
  • 17.5 mg of sodium
  • 90.3 micrograms (mcg) of folate
  • 194 mcg of vitamin A
  • 8.1 mg of vitamin C
  • 2,320 mcg of beta-carotene
  • 147 mcg of vitamin K
Using cos (romaine) lettuce

Cos (romaine) lettuce is a living green that needs eating within a few days of purchase. The fresher the leaves, the more nutrients they will provide. When choosing romaine lettuce at the store or farmers market, always look for healthy, crisp leaves.

Thoroughly wash cos (romaine) lettuce before use by pulling off each leaf and rinsing any debris or dirt from the surface.

Alternatively, soak the lettuce in water briefly and lightly massage the leaves to remove the dirt, then dry with a dishcloth or in a salad spinner.

People can chop the leaves or use them whole, depending on personal preference or the recipe.


 

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