Leek: Nutrition Facts, Health Benefits & Culinary Uses

Leeks (Allium ampeloprasum var. porrum) are nutrient-rich vegetables from the same family as garlic and onions, offering multiple health benefits.

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Top 6 Health Benefits of Leeks

1. Heart Health Support

• Contains kaempferol (protective flavonoid)
• Good source of folate (reduces homocysteine)
• Provides 10% DV of vitamin K per serving (supports blood clotting)

2. Digestive Health

• High in prebiotic fibers (inulin)
• Promotes growth of beneficial gut bacteria
• May help prevent constipation

3. Antioxidant Protection

• Rich in polyphenols and sulfur compounds
• Contains lutein and zeaxanthin for eye health
• May help reduce oxidative stress

4. Bone Health

• Excellent source of vitamin K (1 cup = 42% DV)
• Contains manganese for bone formation
• Provides some calcium and magnesium

5. Blood Sugar Control

• Low glycemic index (GI 15)
• Fiber content slows glucose absorption
• May improve insulin sensitivity

6. Versatile Nutrition

• Good source of vitamin A (29% DV per cup)
• Provides iron and vitamin C
• Contains cancer-fighting organosulfur compounds

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Nutritional Profile (Per 1 cup/89g raw)

How to Use Leeks

Preparation Tips

• Slice lengthwise and rinse thoroughly (traps dirt between layers)
• Use both white and light green parts
• Dark green tops can flavor stocks

Cooking Methods

• Sautéed: With olive oil as side dish
• In soups: Classic potato-leek soup
• Roasted: With other vegetables
• Raw: Thinly sliced in salads
• In quiches: Or savory tarts

Storage & Selection

• Choose firm leeks with crisp green tops
• Refrigerate unwashed for up to 2 weeks
• Can be frozen after blanching
• Smaller leeks are more tender

Potential Considerations

• May cause gas in sensitive individuals
• Contains FODMAPs (may bother IBS sufferers)
• Vitamin K content affects blood thinners

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