Health Benefits of Leeks
This delicately sweet and stalky vegetable is a lovely source of vitamin K, vitamin A (as beta-carotene), vitamin C, folate, manganese, fibre and antioxidant flavonoids such as kaempferol.
Wellness
Leeks are still a somewhat overlooked member of the royal family of allium vegetables, which include their more popular cousins, garlic and onions. Health-conscious cooks in the know have come to love their subtle, pleasing flavour and their nutrition.
Are leeks a diuretic? Leeks are often described as a natural diuretic. They are high in water and potassium and very low in sodium, which helps your body keep a healthy fluid balance, but there is little research showing a strong diuretic effect. If you have ongoing swelling or fluid retention, please see your GP, as it can be a sign of heart, kidney or liver problems.
Anti-inflammatory compounds Leeks contain kaempferol and sulfur compounds that show anti-inflammatory and antioxidant effects in laboratory studies. Diets rich in allium vegetables are linked with good long-term health, including a lower risk of some cancers, although it is the overall diet that counts.
Digestive health Leeks are a great source of prebiotic fibre (inulin), which feeds the healthy bacteria in your gut and helps keep you regular.
Heart health Kaempferol helps protect the lining of blood vessels, folate helps keep homocysteine levels in check, and the potassium and fibre in leeks support healthy blood pressure and cholesterol as part of a balanced diet.
Immune health Vitamins A and C both support the normal function of your immune system.
Pregnancy Leeks provide folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
Beauty
Antioxidant properties The beta-carotene and vitamin C in leeks support healthy skin, and vitamin C is needed to make collagen.
Weight management
Leeks are very low in kilojoules, with only around 230 kJ (54 calories) in a cup and almost no fat. Their fibre keeps you feeling full and your digestion regular, making them a great way to bulk up meals.
Cooking with leeks
Leeks can be eaten raw, sauteed, steamed, baked, boiled and even microwaved. They are at their peak flavor during the spring months. Choose organic leeks, as they tend to be richer in flavor and higher in nutrient content. Do remove the top thick green leaves of the stalks and give them a very good swirl in a large pot of water to rid them of any dirt or grime before usage.
Pan-stewed leeks make for a one-dish vegetarian spring wonder of a meal in and of itself, but if you prefer, they are the perfect side accompaniment to your favorite protein, marrying particularly well with flaky white fish very simply prepared.
You can smash those luscious melted down leeks right into a steaming pot of russet potatoes to add some extra fibre and delectable sweetness to your smashes.
Braised baby leeks in white wine with a splash of truffle oil is my personal favourite.
Young leeks can be cut directly into a gourmet health salad, especially one composed of delicate mixed greens, walnuts, dried raisins, persian fetta and a light and lovely lemon vinaigrette.
Leeks make for a subtle and savoury topping alternative to onions when making a more refined homemade pizza.
Treat your loved ones to a leek and mushroom tart with olive oil & wholewheat pastry or a leek, ham and Gruyere frittata for a Sunday brunch that will not be soon forgotten.
Or, if you really want to “wow” your guests at your next fancy dinner party, whip up a white ceramic serving vessel of vichyssoise, or chilled cream of leek and potato soup, finish with truffle oil and Greek style yogurt.
Interesting facts about leeks: The leek is actually the national emblem of Wales.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
