Romaine lettuce is a widespread variety with elongated, narrow leaves commonly used in salads and sandwiches. However, when harvested early, these tiny plants are known as romaine lettuce microgreens. These microgreens are popular in modern cuisine because of their mild flavor and attractive appearance.
In addition to being delicious, romaine lettuce microgreens are also rich in essential nutrients for the body:
Vitamin C: Romaine lettuce microgreens can be a significant source of vitamin C, an antioxidant that helps protect the body’s cells against free radicals and strengthens the immune system. A 100-gram serving of romaine lettuce microgreens contains approximately 19% of adults recommended daily vitamin C intake.
Vitamin K: Romaine lettuce microgreens can also provide an adequate amount of vitamin K, essential for bone health and blood clotting. A 100-gram serving of romaine lettuce microgreens contains approximately 107% of adults recommended daily vitamin K intake.
Fiber: Romaine lettuce microgreens are an excellent fiber source, a carbohydrate that promotes digestive health and lowers blood cholesterol levels. A 100-gram serving of romaine lettuce microgreens contains approximately 1.4 grams of fiber.
Iron: Romaine lettuce microgreens also contain a remarkable amount of iron, essential for red blood cell formation and oxygen transport throughout the body. A 100-gram serving of romaine lettuce microgreens contains approximately 11% of adults recommended daily iron intake.
Like mature romaine lettuce, microgreens also have properties that can help prevent chronic diseases and improve overall health:
Antioxidants: Romaine lettuce microgreens have antioxidant properties due to the phenolic compounds they contain. Extracts of romaine lettuce microgreens have significant antioxidant capacity and the concentration of phenolic compounds in the extracts is related to their antioxidant activity. Antioxidants protect the body against oxidative stress, which can cause chronic diseases.
Anti-inflammatory: Romaine lettuce microgreens contain anti-inflammatory compounds that can help reduce inflammation. Romaine lettuce extracts inhibit the production of inflammatory molecules such as TNF-α and interleukin-1β in inflammatory cells. These compounds may be beneficial in preventing chronic inflammation-related diseases, such as cardiovascular disease and diabetes.
Antitumor: Compounds found in romaine lettuce microgreens have also been shown to have antitumor properties. Romaine lettuce extracts inhibit tumor cell growth. It is important to note that these results were obtained in an in vitro model, and more research is needed to understand the impact of romaine lettuce microgreens on the human body concerning cancer prevention or treatment.
Protective of the cardiovascular system: Romaine lettuce microgreens may also benefit cardiovascular health. Romaine lettuce extracts may reduce blood cholesterol levels and protect against plaque formation in the arteries. Additionally, it has been studied that antioxidants present in lettuce leaves may reduce the risk of cardiovascular disease.
Finally, taking romaine lettuce microgreens may protect the body from various health problems and contribute to maintaining a nutritious and healthy diet.
References:
- USDA FoodData Central. Lettuce, romaine, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171904/nutrients
- Hassanpour Moghadam, M., Ghasemi, Z., Sepahi, S., Rahbarian, R., Mosannen Mozaffari, H., & Mohajeri, S. A. (2020). Hypolipidemic effect of Lactuca sativa seed extract, an adjunctive treatment, in patients with hyperlipidemia: a randomized double-blind placebo-controlled pilot trial. Journal of Herbal Medicine, 23(100373), 100373. https://doi.org/10.1016/j.hermed.2020.100373
- Kim, M. J., Moon, Y., Tou, J. C., Mou, B., & Waterland, N. L. (2016). Nutritional value, bioactive compounds and health benefits of lettuce (Lactuca sativa L.). Journal of Food Composition and Analysis: An Official Publication of the United Nations University, International Network of Food Data Systems, 49, 19-34. https://doi.org/10.1016/j.jfca.2016.03.004
- Shi, M., Gu, J., Wu, H., Rauf, A., Emran, T. B., Khan, Z., Mitra, S., Aljohani, A. S. M., Alhumaydhi, F. A., Al-Awthan, Y. S., Bahattab, O., Thiruvengadam, M., & Suleria, H. A. R. (2022). Phytochemicals, nutrition, metabolism, bioavailability, and health benefits in lettuce-A comprehensive review. Antioxidants (Basel, Switzerland), 11(6), 1158. https://doi.org/10.3390/antiox11061158
- Truzzi, F., Whittaker, A., Roncuzzi, C., Saltari, A., Levesque, M. P., & Dinelli, G. (2021). Microgreens: Functional food with antiproliferative cancer properties influenced by light. Foods (Basel, Switzerland), 10(8), 1690. https://doi.org/10.3390/foods10081690
- Zhang, H., & Tsao, R. (2016). Dietary polyphenols, oxidative stress and antioxidant and anti-inflammatory effects. Current Opinion in Food Science, 8, 33-42. https://doi.org/10.1016/j.cofs.2016.02.002
- Zhou, W., Liang, X., Dai, P., Chen, Y., Zhang, Y., Zhang, M., Lu, L., Jin, C., & Lin, X. (2019). Alteration of phenolic composition in lettuce (Lactuca sativa L.) by reducing nitrogen supply enhances its anti-proliferative effects on colorectal cancer cells. International Journal of Molecular Sciences, 20(17), 4205. https://doi.org/10.3390/ijms20174205
Disclaimer
The information provided in this article is for educational and informational purposes only and is not intended as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The author and publisher of this article are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures described in this article.
