Leeks are best described as a fatter version of spring onions. They taste like them too. These leafy greens have many culinary uses thanks to their oniony flavour, crisp texture and bright green colour. Often, leeks are added to soups and salads or are roasted or braised to serve as sides. Let's get to know the health benefits of leeks.
What are leeks?
Leeks belong to the same family as onions, chives, shallots and garlic (allium). This explains why leeks look and taste a lot like spring onion. It's also called Persian shallot and it belongs to the lily family. It has a white bulb and gradient green leaves.
Leeks have a mild onion-like taste and crunchy texture. They can be eaten roasted, fried, braised or steamed. They can be added to meat and vege table stock for a unique savoury flavour.
Leeks nutrition facts
100 grams of leeks contain the following nutrients:
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| Vitamin C | |
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| Cobalamin | |
| Magnesium | |
Health benefits of leeks
Like their other cousins from the allium family, leeks are also full of health-boosting nutrients. They are high in vitamin A, vitamin C, vitamin K and manganese.
They are rich in antioxidants that reduce oxidative stress and cellular damage. Being a member of the onion-garlic family, leeks also contain the powerful compound allicin that has cancer-fighting, heart health-boosting and cholesterol-busting properties.
Following are some of the health benefits of leeks.
- Reduces inflammation
- Could promote weight loss
- Good for heart health
- May fight cancer
- May lower blood sugar levels
- May improve brain functions
- Has antimicrobial qualities
- Good for digestion
- Strengthens bones
Could lower cancer risk: Leeks belong to the allium family that has cancer-fighting properties. Regular consumption of these vegetables reduces the risk of certain cancers such as colorectal. Sulphur-based compounds in leek and other allium vegetables are effective against certain cancers. Other flavonoids like quercetin and fisetin also help in stopping tumour growth.
May lower blood sugar levels: Eating vegetables from the allium genus can lower blood sugar levels. Sulphur-based compounds and flavonoids like quercetin have antidiabetic properties.
References:
1. Borlinghaus, J., Albrecht, F., Gruhlke, M. C., Nwachukwu, I. D., & Slusarenko, A. J. (2014). Allicin: chemistry and biological properties. Molecules (Basel, Switzerland), 19(8), 12591–12618. https://doi.org/10.3390/molecules190812591
2.Fattorusso E, Lanzotti V, Taglialatela-Scafati O, Cicala C. The flavonoids of leek, Allium porrum. Phytochemistry. 2001 Jun;57(4):565-9. doi: 10.1016/s0031-9422(01)00039-5. PMID: 11394858.
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