Leeks Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Leeks

  • Aid in Regulating Cholesterol

    One of the most important health advantages of eating leeks is its capability to improve your lipid profile. The nutritious vegetable is able to reduce the LDL cholesterol levels and raise the HDL cholesterol levels. These significant health effects help prevent the development of blood vessel plaques, the major cause for atherosclerosis. Therefore, regular intake of leeks lowers the risk of stroke and heart disease.
  • Good for the Diabetics

    More health properties of leeks are discovered when several nutrients in the vegetable work hand-in-hand. The presence of essential vitamin C, folate, pyridoxine as well as vital minerals like manganese and iron makes sure the sugar in the body is properly metabolized.
  • Loaded with Antioxidants

    Leeks contain an abundance of antioxidant compounds, especially lutein, zeaxanthin and carotenoids. B vitamins and vitamin C in the vegetable are also powerful antioxidants. Research has confirmed that antioxidants are an effective anti-aging agent. They can enhance your immune system and make you stronger. They also play a crucial part in promoting eye health as they protect you against eye diseases like glaucoma and age-related macular disease.
  • Fight Cancer

    Studies have found the health facts that adding moderate amount of leeks to your diet is useful in reducing the chance of developing specific cancers, namely ovarian, colon and prostate cancer.
  • Other Health Purposes of Eating Leeks

    Leeks are rich in folate, which is greatly beneficial to avoid birth defects like spina bifida. It is also full of dietary fiber to boost metabolism and promote digestion. The vegetable is a good source of calcium, which is excellent for bone health. Overall, leek are good for you as they protect you against various chronic diseases. 

Overview and Facts about Leeks

Raw Leeks

Leeks (scientific name Allium ampeloprasum) are a root vegetable which is related to onions. They taste like onions but the flavor is milder. The vegetable features a small white bulb with long cylindrical stalk. It has dark green, tough leaves.

Leeks are usually used to prepare soup, such as vichyssoise. They also go well with carrots and potatoes in chicken broth. Try it and you will never forget it. Leeks can also be eaten raw. They add crunchy feels when eaten with a simple dip or when used to prepare salads. 

Leek Nutrition Facts and Calories

Nutritional Information of 1 Cup (89 g) Raw Leeks
Calories 54 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 18 mg
Total Carbohydrates 13 g
Dietary Fiber 2 g
Sugars 3 g
Protein 1 g


Leek Recipe

Tuna, Apple and Leek Salad Recipe

  • 1x 200 g can tuna
  • 30 ml lemon juice
  • 480 ml red apple, diced
  • 240 ml celery, diced
  • 120 ml salad dressing

Rinse the tuna in lukewarm water and drain. Use a fork to flake. Then refrigerate it. Sprinkle the lemon juice over the apples. Subsequently mix with the celery, tuna and dressing. 

Leek Side Effects

People with kidney disease should be careful when consume leeks as they contain oxalates.

Related Vegetables and Herbs Articles:

Celery Health Benefits Chives Health Benefits Scallion Health Benefits
Kale Health Benefits Fennel Health Benefits Shallot Health Benefits

Health Benefits of Vegetables

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