Leeks

Leeks

Scientific Name – Allium ampeloprasum

Nutrition Facts

Amount Per 100 grams.
CategoryAmount
Calories61
Total Fat0.3 g
Saturated fat0 g
Polyunsaturated fat0.2 g
Monounsaturated fat0 g
Cholesterol0 mg
Sodium20 mg
Potassium180 mg
Total Carbohydrate14 g
Dietary fiber1.8 g
Sugar3.9 g
Protein1.5 g
Vitamin A33%
Vitamin B-610%
Vitamin B-120%
Vitamin C20%
Vitamin D0%
Calcium5%
Iron11%
Magnesium7%

Leek’s Facts

IT HELPS IN PREVENTING ANEMIA

Due to its iron content, leeks can also help in preventing various types of anemia, particularly iron-deficiency anemia. It is also rich in Vitamin C, which can help in better absorption of iron in the body.

IT DETOXIFIES YOUR SKIN

Leeks are a natural diuretic and detoxify your skin by trapping harmful substances and flushing them out of your body. They perfect cleanse your body, making your skin look radiant.

LEEKS HELPS IN STRENGTHENING BONES

Leeks are a rich source of calcium and magnesium. The calcium along with magnesium is essential for bone health, helping to convert vitamin D into its active form in the body and thus strengthen the bones.

HELPS IN MAINTAIN HEALTHY CHOLESTEROL LEVELS

A regular intake of leeks has been associated with the decrease in bad (LDL) cholesterol and raise in the level of good (HDL) cholesterol.

IT PROMOTES WEIGHT LOSS

Leeks help in weight loss and fight obesity as they are low in calories and fat-free. Leeks are a natural appetite suppressant. Their high fiber content suppresses your hunger by providing a feeling of fullness. Both soluble and insoluble fiber present in leeks regulate intestinal activity and reduce bloating. It can also be added to your recipes to get that extra flavor without adding calories, proving beneficial for those who want to slim down.

LEEKS PROTECTS BLOOD VESSELS

Leeks contain a flavonoid, kaempferol, which protects the linings of the blood vessels against free radicals. Kaempherol stimulates the production of nitric oxide which acts as a natural dilator and relaxant of the blood vessels. It allows the blood vessels to rest and decreases the risk of hypertension. Leeks contain a generous amount of vitamin K which benefits every tissue in your body. Low levels of vitamin K can induce bleeding and adversely affect blood circulation.

IT PROVIDES SUN PROTECTION

The green leaves of leek contain 100 times more beta-carotene and twice as much vitamin C as in the white parts. This combination of vitamins A, C, and E, as well as other powerful antioxidants in leeks, protects your skin against damage by free radicals and harmful ultraviolet rays of the sun.

IT PROTECTS AGAINST HEART DISEASE

High levels of homocysteine in the blood can increase the risk of cardiovascular diseases such as coronary artery disease and atherosclerosis. Leeks contain a bioactive form of folate called 5-methyltetrahydrofolate, which has been shown to lower the concentration of homocysteine in the blood. Kaempherol present in leeks also improves heart health by reducing the production of nitric oxide.

LEEKS IMPROVE DIGESTIVE HEALTH

Leek is one of the few foods that contain prebiotics, a type of good bacteria, which is necessary for a better nutrient absorption. It eliminates noxious waste matter in the body, stimulates peristaltic action and secretes digestive fluids, thereby improving digestive function.

IT ACTS AS AN ANTIOXIDANT

Leeks are valuable sources of antioxidants such as polyphenols. These antioxidants help fight against free radicals, preventing aging and many chronic diseases. A serving of 100 grams fresh leeks provides about 3 mg gallic acid equivalents (GAE).

IT IMPROVES VISION

Leeks are a good source of lutein and zeaxanthin. These compounds are vital for healthy eyesight. They protect your eye tissues from the harmful oxidation of DNA and cell membranes, by filtering out harmful light rays while they enter your eyes. The consumption of leeks in adequate amounts protects your eyes from cataracts and age-related macular degeneration.

MAINTAINS HEALTHY CHOLESTEROL

Fiber plays an important role in reducing cholesterol levels by promoting easy bowel movements. It also helps to flush out the extra cholesterol from the body and reduces the production of cholesterol in the liver. Leeks have antiseptic properties that help the body fight infection. Thus, they help lower LDL cholesterol and increase HDL cholesterol. Here is another good post on home remedies for reducing cholesterol.

LEEKS MAY PREVENT CANCER

Leeks are a good source of allyl sulfides which can inhibit pathways associated with the formation of malignant tumors. Like other members of the allium family, they may play an important role in preventing certain types of cancer. They can also reduce the risk of prostate, colon and ovarian cancer.

IT AIDS DIGESTION

A prebiotic, leeks help in digestion and stimulate and strengthen the stomach, kidneys, and gut. Fibrous vegetables like leeks enable you to eat slowly, hence properly digest your food. This prevents overeating and makes you feel full.

IT IS GREAT FOR PREGNANT WOMEN

Leek is essential for pregnant women as they contain a considerable amount of folate. The folate consumption during pregnancy has been shown to reduce the risk of neural tube defects.

LEEKS PROMOTES HAIR GROWTH

Leeks are an important source of iron which helps the hair follicles to grow. They are also rich in vitamin C that promotes the absorption of iron by the body. Deficiency of iron can cause anemia which is one of the causes of hair loss.

IT FIGHTS INFECTIONS

Leeks also act as an antiseptic agent, which help the body fight infection. You may apply leek extract on a wound to prevent the infection.

REDUCES THE RISK OF CHRONIC INFLAMMATORY DISEASES

Chronic inflammation is detrimental to heart health. Vitamin K has anti-inflammatory properties that can fight chronic inflammatory diseases such as diabetes, obesity and rheumatoid arthritis. The abundance of vitamin K in leeks prevents chronic inflammatory diseases and unwanted calcification of the arteries. Besides vitamin K, vitamin B6 in leeks also provides anti-inflammatory benefits.

HELPS IN HEALTHY FUNCTIONING OF NERVOUS SYSTEM

Magnesium, phosphorous and folate are important nutrients needed for healthy functioning of the nervous system. Leeks being rich in these vitamins and minerals help improve concentration, memory and the brain’s ability to process information.

IT CONTAINS VITAMINS AND MINERALS

Leeks contain vitamin C which is important for wound healing and collagen formation. Pyridoxine is important inefficient energy utilization. Vitamin K present in leeks is needed for blood coagulation and for metabolism of bone and connective tissues. Iron is required for the formation of hemoglobin while manganese functions as a coenzyme in many reactions in the body. Eating leeks regularly ensures that you get good amounts of these nutrients.

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