Want to supercharge your smoothies and your salads? Make sure that romaine lettuce is added to the mix and your smoothie or salad will be packed with nutrients before you add anything else!

The rich nutrient profile, fibre, extremely low calorie content and high water volume combine to make the humble romaine (also called cos) lettuce a health superstar. An excellent source of vitamins A, K, C,, B6, B1, B2, B5, folate, manganese, potassium, biotin, copper, iron, phosphorus, chromium, magnesium, calcium and molybdenum, romaine surprisingly comprises 20% protein too, plus a way of getting some of those crucial mood-boosting, inflammation-soothing omega-3 fatty acids.

Fabulous for weight loss because of the high cellulose content and low calories, the fibre component helps calm digestion and keep cholesterol in balance, as do the carotenes and vitamin C, with the folate managing homocysteine levels, and potassium lowering blood pressure, all keeping your heart and arteries healthy from yet more angles. It can help with insomnia too – the white fluid that you see when you break or cut lettuce leaves has relaxing, soporific properties. Simply eat a few leaves to get the benefit – a romaine sandwich made with granary bread works a treat.

If you needed more convincing, romaine far outstrips other lettuce leaves. It wins the battle outright with iceberg with less sugars and sodium, twice the protein, twice the calcium, three times the vitamin K, four times the iron, eight times the vitamin C, and seventeen times the vitamin A. Green foods are alkaline, so at least three to four servings should be in your diet every day.

A smoothie is a perfect way to incorporate several different green foods even for breakfast, alkalising your body, giving a host of benefits including more energy, clearer thinking, deeper sleep, and glowing skin. Salads need no introduction as a way to incorporate a rainbow spectrum of nutrient-packed produce. just be sure to include romaine lettuce. Give it a try; your body (and mind) will thank you!