Good Lifestyle

The lettuce of Romaine only praises it deserves, particularly in relation to its cousins ​​with black leaves, whispers and spinach. But here is the thing: the experts say that this underestimated legumin is in fact loaded with significant vitamins and minerals. In fact, the Roman greater in Kale, Collard Greens and Roqueula thanks to his impressiveNutritional profile. So, if you like to eat the Roman lettuce on the regular, that you are lucky.

"Roman lettuce can be a wonderfully healthy addition to a balanced diet," saysKylie Ivanir, Rd. "This robust lettuce is packed with nutrients and can be added to salads, sandwiches and smoothies. In addition, it is a low calorie food naturally containing high levels offiber, varying vitamins and minerals, carotenoids and important phenolic compounds for overall health. "

In fact, according to Ivanir, Roman has an important advantage. Unlike spinach and oak, it is much lower in a compound called oxalate, which can be problematic for those who have a compromised health and also prevent the absorption of certain minerals (such as calcium). More,Brad Dieter, a nutrition coach and researchers certified by NASM, adds that Roman can be easier on your GI tract because it is slightly less fibrous and higher in the water.

That you liked to throw hearts in aCesar saladUsing the leaves like lettuce envelope, or charging an entire head on the grill, here are some things you need to know about what happens to your body when you eat Roman lettuce. And for even healthier tips, make sure to consult our list ofThe 7 healthiest foods to eat right now.

You are very unlikely to manage constipation after eating Roman lettuce. It's because Kelsey Lorencz, RDN ofGraciously fed, points out, Roman is relatively high in fiber.

"Most of this fiber isinsoluble fiber, who helps add volume to the stool and prevents things moving more regularly, "she says.

Fun: Alicia Galvin, an R & D and a resident dietitianSovereign laboratories, notes that the Roman fiber also has healthy healthy effects.

"In the colon, the fiber binds to the bile salts and delete them from the body," she says. "It forces the body to do more bile, which is useful because it must break down cholesterol to do it."

here is9 warning signs that you do not eat enough fiber.

Roman lettuce is essentially a Dieter dream: a 1-cup servant has only 15 calories and 2.8 grams of carbohydrates, but 1.8 grams of sound fiber.

"As a dietitian, I regularly include lettuce during my lunch meal to add big without adding many calories," says Mary Wirtz, an RD and a nutrition consultant toMom loves better. "It keeps me more complete and less able to want other high calorie foods."

Trista Best, an RD atBalance a supplement, adds that since the Roman occupies a lot of space in your stomach, it can activate your "extensible receivers" - and when it happens, you feel satisfied with the density of food rather than the calorie content.

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If you are trying to keep this seasonal cold away, you will definitely want to eat Roman lettuce regularly. This leafy vegetable packs a ton of values ​​of vitamins and valuable minerals that can prevent you from getting sick. For example, just 1 cup contains about 11.3 milligrams of vitamin C or19% of your daily value-Who is remarkable given the crucial role that this vitamin plays in yourimmune system.

"Vitamin C is an immune essential nutrient, keeping your strong skin to prevent pathogens and increase the effectiveness of immune cells in the body because they work to kill microbes that intend to make us sick", explains Lorencz.

According to Ivanir,vitamin CIs also involved in wound healing and is essential for the growth and repair of body tissue, collagen formation and iron absorption. here isThe best foods rich in vitamin C for weight loss.

The loading of Romaine can do wonders for your ticker, according to Galvin. Whencholesterol Becomes oxidized, it starts to accumulate in the walls of the artery forming a plate - but fortunately, vitamin C and beta-carotene in Roman lettuce work together to prevent oxidation of cholesterol.

In addition, Galvin notes that folate in Roman can help reduce the levels of damaged chemistry called homocysteine ​​in your body.

"If unconverted, homocysteine ​​can directly damage the blood vessels, dramatically increasing the risk of heart attack and stroke," she says.

Finally, Roman is an excellent source of potassium, which Wirtz says is linked toDecreased risk of hypertension and cerebral stroke.

Beverage water is not the only way to moisturize your body - you can also have a lot of water through certain foods, including Roman lettuce. In fact, Roman lettuce is almost95% water. According to Dieter, a portion of 2 cup of Romaine is equivalent to drinking half a glass of water.

Look at your water consumption even further? Top this salad of Romaine with anotherMoisturizing vegetables, like cucumber, carrots, radish and tomatoes.

Stay hydrated has a number of health rewards. Not only does it help to prevent infections, keep your organs properly working properly and keep your joints lubricated, but it can also helpImprove your mood and sleep quality.

While Kale can offer more vitamin C, Dieter says that Roman has in fact twice the amount of vitamin A. 1 cup contains about 80% of your recommended daily value for this particular nutriment.

"Vitamin A is incredibly important for vision and ensures adequate vitamin A consumption can help reduce the risk of decline in the age of disease and eye diseases," he said.

Jay Cowin, registered nutritionist and director of formulationsA SYSTEMAdds that eating a vitamin A-rich diet can help prevent eye conditions such as cataracts and loss of vision.

By the way, according to the American optometric association, higher contributions devitamin C are associated with aLower risk of cataracts.

"Roman contains a variety of nutrients that are important for health, such as calcium and vitamin K," says Ivanir. "Calcium and vitamin K are essential for maintaining strong and healthy bones, preventing the loss of bone minerals and potential fractures."

Research has shown that vitamin K can not only increase bone mineral density in osteoporotics, but alsoreduce fracture rates. There is also evidence that even low doses of vitamin K canImprove bone density When it is ingested next to vitamin D.

Fortunately, just 1 cup of Romaine has53% of your GDR for vitamin K. If you want to fully reap the benefits of vitamin K on bone health, you could combine your Roman lettuce with anotherFood rich in vitamin D, like salmon in red salmon, eggs, shiitake mushrooms cooked or white canned yellowfin tuna.