“Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%. More reason to love romaine lettuce for its health benefits.”

Unlike iceberg lettuce which has very little nutritional value, romaine lettuce nutrition is impressive due to its high level of antioxidants, vitamins and minerals such as vitamin A, folate, manganese and vitamin K.

Iceberg lettuce is made up of 95 percent water and contains only small amounts of fiber and minerals. This is why iceberg lettuce doesn’t do much for your body.

So next time you are thinking about having a salad, you know the most nutritional type of lettuce with health benefits to go for.

1. Helps with weight loss

    Lettuce contains fiber and cellulose. Besides filling you up, fiber improves your digestion. Improving your                        digestion may not sound like a good thing for losing weight, but it is actually essential for long term weight                       control.

    Fiber also helps remove bile salts from the body. When the body replaces these salts it breaks down cholesterol            to do so. This is why lettuce is also good for your heart!

2. Lettuce is healthy for your heart

     Lettuce vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. This prevents the                   build up of plaque.

3. Romaine lettuce is a good source of Omega-3 Fatty acids

     Romaine lettuce has a two to one ratio of omega-3 to omega-6. That’s a great ratio.

     The fat content in lettuce is not significant UNLESS you eat a lot–but we actually suggest you do!

4. Romaine Lettuce has Complete Protein

     Romaine lettuce calories are 20 percent protein. Like all whole foods, much of this protein is complete, but the               amount can be increased by combining with balancing proteins.

5. Lettuce may help with Insomnia

     The white fluid that you see when you break or cut lettuce leaves is called lactucarium.

     This has relaxing and sleep inducing properties similar to opium but without the strong side effects. Simply eat                a few leaves or drink some lettuce juice.

6. Lettuce is Alkaline Forming

     The minerals in lettuce help remove toxins and keep your acid/alkaline balance in order. Once you                                 are balanced on this level there are a host of benefits including greater energy, clearer thinking, deep restful             sleep, and youthful skin. To browse more benefits check out Benefits of An Alkaline Body.

7. Low Calorie Content and Almost Zero Fat

     Lettuce has only 12 calories for one shredded cup. This is why it is very good for weight loss.

8. Lettuce Has Low Glycemic Index

     Lettuce has an average glycemic index of 15, but because it has so few calories, its glycemic load is                               considered zero.

     Foods with low glycemic indexes are great for anyone watching their blood sugars for medical       reasons, or         for weight management.

9. Romaine Lettuce Tastes Great!

     Even though lettuce is very low in calories, many varieties still have a sweet taste. To maximize benefits from                 your food you should really WANT to eat it with your whole body–not just your mind saying it is good for you. If               you like the bitter taste you can find more bitter lettuce options, too!

10. Romaine Lettuce is a Whole Life Food

     Lettuce is almost always eaten raw, providing us with many micronutrients not found in cooked or processed                 food. Eating raw food also adds vital energies not recognized by nutritional science.

GROWING INFORMATION

SCIENTIFIC NAME:

Lactuca sativa

CULTURE:

Lettuce is hardy and can be planted as early as the soil can be worked. It is a cool weather crop and grows best at temperatures of 60–65°F (16-18°C). Careful variety selection is important for hot weather plantings. Sow every 3 weeks for a continuous supply of fresh lettuce.

THERMAL DORMANCY:

Lettuce seed can enter thermal dormancy when exposed to high temperatures. Optimum germination results at soil temperatures of 60-68°F (16-20°C). The priming process in pelleted lettuce seeds broadens the temperature range in which the seeds will germinate, overcoming some of their thermal dormancy.

TRANSPLANTING:

Sow in flats, 4 seeds/in., or in 3/4" plug trays, barely covering seeds with fine vermiculite, 3–4 weeks before transplanting outdoors. Shade the flats on sunny, warm days if necessary to keep the soil surface cool, below 75°F (24°C), until germination. If sowing into flats, transplant 1-2" apart into flats, pots, or cell-type containers about 2 weeks later. Harden seedlings by reducing water and temperature for 2-3 days before planting outdoors. Properly hardened transplants can survive temperatures as low as 20°F (-6°C). Transplant iceberg and romaine lettuce 10-12" apart, in rows 18" apart. Other types 8-10" apart in rows 12-18" apart for full-size heads or 6" apart for mini heads.

DIRECT SEEDING:

Seeds germinate even at low, 40°F (4°C), soil temperature, but poorly above 75°F (24°C) depending on the variety and seed lot. Sow seeds 6 seeds per foot, rows 12-18" apart. Cover seed lightly, about 1/8", and firm soil gently. Thin iceberg and romaine lettuce to one plant every 10-12", other types 8-10" for full-size heads or 6" for mini heads. Dry soil must be watered to ensure coolness and moisture, and for uniform germination.

SALAD MIX/BABY LEAF:

Sow in a 2-4" wide band, about 60 seeds/ft.

MT0 SEEDS:

A variety's description followed by MT0-30 indicates that the seed offered for sale has been tested for the presence of Lettuce Mosaic Virus and that no LMV was found in a sample of at least 30,000 seeds.