Leeks are relatively easy to grow from seed. Leeks can be grown in the same regions and condition as onions. Leeks possess a mild, onion like taste. It can be boiled, cooked or put in salad.
Ranking high on the nutritional chart, leeks are a popular remedy for several ailments. They are highly nourishing, inexpensive and plentiful. Used in various forms, from soup to burek, leeks can add aroma, flavour and richness to almost any recipe. It’s syrup, seeds and juice also have a distinct place in the pharmaceutical and cosmetic industries.
With the unique combination of flavonoids and sulfur-containing nutrients, leeks make an important component in your diet. Scientifically known as Allium porrum, leeks belong to the family of onion, garlic, shallots and scallions.Leeks are packed with essential vitamins, minerals, antioxidants and dietary fibre.
- Suppress tumour growth: Leeks are the good source for allyl-sulfides. These are beneficial for suppressing the proliferation of tumour tissue. These are also present in garlic, so leeks have similar health effects like garlic.
- Helpful in anaemia: Leeks are a good source of folic acid and iron. Folic acid is essential for DNA synthesis, the formation of red and white blood cells and cell repair. Iron is necessary for haemoglobin formation and oxygen transport. Thus, leeks are beneficial for curing anaemia and increase haemoglobin level in the blood.
- 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 from free radicals and harmful ultraviolet rays of the sun.
- 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.
- Beneficial During Pregnancy: Leeks are rich in vitamin B9, also known as folate (folic acid). Folates form an important part of the diet of pregnant women. They are essential for the production of new DNA which is needed for the formation of new cells. Folates also promote healthy neural tube formation, adequate birth weight and proper development of the face, heart, spine and brain.
Water – g 83
Energy – kcal 61
Protein – g 1.5
Total lipid (fat) – g 0.3
Carbohydrate, by difference – g 14.15
Fibre, total dietary – g 1.8
Sugars, total – g 3.9
Calcium, Ca – mg 59
Iron, Fe – mg 2.1
Magnesium, Mg – mg 28
Phosphorus, P – mg 35
Potassium, K – mg 180
Sodium, Na – mg 20
Zinc, Zn – mg 0.12
Vitamin C, total ascorbic acid – mg 12
Thiamin – mg 0.06
Riboflavin – mg 0.03
Niacin – mg 0.4
Vitamin B-6 – mg 0.233
Folate, DFE – µg 64
Vitamin B-12 – µg 0
Vitamin A, RAE – µg 83
Vitamin A, IU – IU 1667
Vitamin E (alpha-tocopherol) – mg 0.92
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 47
Fatty acids, total saturated – g 0.04
Fatty acids, total monounsaturated – g 0.004
Fatty acids, total polyunsaturated – g 0.166
Fatty acids, total trans – g 0
Cholesterol – mg 0
Caffeine – mg 0