Leeks
Milder than garlic and onions, leeks add flavor to soups and stir-fry
dishes.
Resembling a giant scallion, the leek has a
subtle, earthy flavor and milder fragrance than its cousins, garlic and onion. The
thick, cylindrical white root end is the edible portion, which gradually becomes a stalk with
flat, dark green leaves.
Varieties
Leeks are a variety of onion.
Buying and storing tips
Leeks can be found in the produce section of most health food stores, specialty markets,
and supermarkets. Choose those with bright green leaves, avoiding any with wilting or
yellowing leaves. Smaller leeks tend to be more tender. Store leeks, refrigerated, in a
plastic bag for up to three days.
Availability
Leeks are available all year long, and are at their peak in the fall and winter.
Preparation, uses, and tips
Trim the roots from the base of the stalk. Slice leeks lengthwise, from top to bottom, and
hold under cold running water with the green end facing down to remove dirt and fine sand
trapped in leaf layers. Discard the tough green portion of the stalk unless using it to add
flavor to stock or broth. Slice the white portion and sauté with chopped portobello mushrooms and minced garlic, or add to soups and stir-fry dishes.
Nutritional Highlights
Leeks (bulb and leaf, raw), 1 cup (130g)
Calories: 54
Protein: 1.33g
Carbohydrate: 12.6g
Total Fat: 0.27g
Fiber: 1.6g
*Good source of: Iron (1.9mg),
Vitamin C (10.7mg), and Folate (57mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Asthma
Vitamin C, present in fruits and
vegetables, is a powerful antioxidant and
anti-inflammatory. This anti-inflammatory activity may influence the development of asthma
symptoms. A large preliminary study has shown that young children with asthma experience
significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Bruising
Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused
by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have
scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People
who experience easy bruising may want to try eating more fruits and vegetables—common
dietary sources of vitamin C.
Capillary
fragility
Eating plenty of flavonoid- and vitamin C-rich fruits
and vegetables helps to support the structure of capillaries.
High
homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid,
beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were
assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet
containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating
the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared
to those eating the lower amount of fruits and vegetables.
Multiple sclerosis
(MS)
In one survey, researchers gathered information from nearly 400 people (half with MS) over
three years. They found that consumption of vegetable protein, fruit juice, and foods rich in
vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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