Health Benefits of Leeks (2024)

FAQs

Health Benefits of Leeks? ›

They are high in vitamin K, which is important for blood clotting and bone health. They also contain vitamins A and C, which are important for a healthy immune system and skin. Leeks are also a good source of folate, a B-vitamin that's essential for cell growth and development.

The bioactive ingredients extracted from leeks could effectively provide anti-inflammatory, antioxidant, anti-cancer and other protective effects. They also have a preventive and antihypertensive effect on the cardiovascular system. In addition, they can also produce an anti-microorganism and anti-viral effect.

Raw leeks, along with raw garlic and onions, are a source of prebiotics. Prebiotics, a type of fiber, are good for our beneficial gut bacteria. They assist in balancing the bacteria which aids in a healthy digestive system. Leeks are an excellent source of vitamin K and a good source of vitamin A and manganese.

Enjoy The Greens!

The word 'folate' comes from Latin 'folium', meaning 'leaf', so generally, the greener or more leafy the vegetable, the more folate it contains, although naturally there are exceptions to this rule. Leek tops are great thinly sliced and sautéed in healthy fats.

It can cause 30-50% antioxidant losses in brussels sprouts, leeks, cauliflower, peas, and zucchini, but onion, broad bean, celery, beetroot, and garlic only lose 5-30% of their free radical-scavenging capacity.

Avoid leeks with cuts or bruises. The dark green tops of leeks should look fresh. Avoid leeks with yellowing or wilting tops. Choose smaller, younger leeks when you want to eat them uncooked.

For example, someone with an allium intolerance may suffer from cramping or diarrhoea after eating garlic or leeks, while for someone with a diagnosed onion allergy, symptoms could include difficulty breathing and even anaphylaxis.

Studies suggest that people who regularly eat leeks and other allium vegetables may have up to a 46 percent lower risk of gastric cancer than people who don't eat them, but further studies are needed to be sure. Leeks may also protect you from colorectal cancer.

In terms of what's good for you, both leeks and green onions have tons of vitamins and nutrients, but overall, leeks are more nutrient dense, with more fiber, and much more of manganese, Vitamin K, Beta Carotene & Iron.

Health Potential

Kidney health: Higher intake of allium vegetables was associated with a 32% lower incidence of chronic kidney disease in a longitudinal study.

Are leeks good for arthritis? ›

Studies have shown that people who regularly ate foods from the allium family – such as garlic, onions and leeks – showed fewer signs of early osteoarthritis. Researchers believe the compound diallyl disulphine found in garlic may limit cartilage-damaging enzymes in human cells.

Leeks may improve your digestion. That's in part because they're a source of soluble fiber, including prebiotics, which work to keep your gut healthy ( 31 ).

Leeks. One leek has 1.36 mg of iron, so it will get you to 7.6% DV of iron intake. Give the classic potato and leek soup recipe a go, but also try them charred off and stuffed with blue cheese and nuts. Or pair up with mushrooms in an iron-rich Asian style broth, with some greens tossed in for good measure.

Most people automatically cut off and discard the tops of leeks, but the darker green leaves just need a little extra cooking time. Next time you saute leeks, add the tops to the pan 5-10 mins before the rest of the leek.

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits. Definite proof of these health benefits of leeks will depend upon future studies with humans.

They are low in calories (54 for 1 cup raw or 1/2 cup cooked) with no fat and no cholesterol. Leeks are an excellent source of antioxidants like vitamins C, K and beta-carotene that have anti-inflammatory and anti-aging benefits.

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits. Definite proof of these health benefits of leeks will depend upon future studies with humans.

When leeks are sliced or chopped, they can be used in place of onions or shallots in soups, stews, and casseroles. You can also showcase their subtle, sweet flavor in pasta dishes like our Red Lentil Rotini with Silken Leeks and Shiitakes or Vegan Penne with Artichokes, Leeks, and Lentils.