10 Incredible Health Perks of Leeks

Leeks are one of the most popular, tasty, nutritious, cheap vegetables in the world, and on top of that, it has many health benefits.

If you ever wondered that leeks look like giant onions and taste like onions, know that you were right. They’re cousins of the onion, chive, scallion, shallot, and even garlic is all part of the Allium vegetable family. The difference is the size, the taste that is sweeter and less pungent, and the creamy texture when cooked.

So far, so good. Now, before you run to the market to buy a bunch of this sweet and savory veggie, let’s see what the health perks of leeks are?

What are the Nutrients in Leeks?

Leeks contain a high amount of flavonoids, and polyphenols like kaempferol, and sulfur. They also provide tons of minerals like iron, copper, calcium, magnesium, phosphorus, potassium, manganese, selenium, zinc, and sodium. These veggies furthermore have a bunch of vitamins like A, B1, B2, B3, B5, B6, B9, C, E, K, and beta carotene.

Leeks are low in protein (5% only) and low in fat (1%). They are instead a rich source of carbohydrates (11%), especially slow-digesting ones, and dietary fibers (5%), which are a non-digestible form of carbohydrates.

Top 10 Incredible Health Perks of Leeks

Leeks have been overlooked and haven’t gotten the attention they should get, in terms of research. Leeks being part of the Allium family share the same properties of onion and garlic, and thus, they also share the health benefits.

1) Natural Diuretic

Leeks are a natural diuretic, and so they flush all the toxins and residual substances out of your body, as well as excess sodium and water.

Especially people suffering from hypertension will significantly benefit from leeks. Kidneys are also protected, as there is a reduction in the accumulation of water and salts as well.

2) Skin Smoother

A great help in detoxifying your body, leeks will show effects on your skin, too. A cleansed gut means clear, smooth, radiant skin.

Vitamins A, C, and E are an elixir for your skin that acts from inside out. They nourish the skin, protect it from oxidation, slow down the aging process.

Allicin, a compound with antibacterial, anti-fungal, and anti-viral properties, fights infections (such as acne or other skin infections) again. Remarkably enough, leeks extracts are standard in the cosmetic and pharmaceutical industry – that good leeks are for skin and health.

In the stomach, allicin is broke down into sulfenic acid, which neutralizes bacteria and other microbes in the gut. The gut’s health is in direct connection with the skin’s health. A healthy gut means healthy skin.

3) Hair Health

Rich in minerals and vitamins, leeks are great for your hair, too. Manganese, iron, vitamin C nourishes the hair, strengthens the roots, restores its luster, regenerates hair follicle.

4) Eyesight Improvement

Rich in vitamin A, leeks are also abundant in antioxidants. Vitamin A is known to support the function of the eye and eye health. Antioxidants prevent free radicals from causing macular degeneration and other health problems related to aging.

Increasing the amount of vitamin A naturally, from food, is a wise way to improve your eyesight.

Zeaxanthin and lutein found in leeks protect the sensitive eye tissue from UV lights and from developing a cataract.

5) Good for the Heart

Leeks contain kaempferol, a powerful flavonoid that protects the blood vessels walls against oxidation. Moreover, kaempferol stimulates the production of nitric oxide that is produced by all the cells in your body. It also plays an essential role in many functions in the body.

Nitric oxide relaxes the muscles of the blood vessels, making them widen. It also increases blood circulation and lowers blood pressure. With an increased blood flow, nitric oxide allows blood, nutrients, and oxygen to be carried through the bloodstream to every part of the body, nourishing it.

A decreased production of nitric oxide is associated with heart diseases, diabetes, and erectile dysfunction. One way to stimulate the production of nitric oxide in your body naturally is to consume leeks and other vegetables high in nitrates.

Also, leeks have high amounts of vitamin K, which supports the tissues in your body and plays a role in producing prothrombin, a protein that is necessary for blood clotting. Otherwise, low levels of vitamin K may increase the risk of bleeding.

Leeks contain plenty of vitamin B complex, and B9 (folate) has a vital role in the heart’s health. It decreases the risk of heart attacks and strokes.

Polyphenols are potent antioxidants that protect blood vessels. They also shield cells from oxidative stress.

Flavonoids, which are abundant in leeks, reduce the risk of cardiovascular diseases, regulate blood pressure and cholesterol levels.

6) Reduce Cholesterol Levels

If you’re having heart problems or high cholesterol levels, it’s good to know that leeks can help. They contain sulfur, which can reduce the bad cholesterol in your body. Also, allicin, a compound present in leeks, inhibits HMG-CoA reductase, an enzyme in the liver that produces cholesterol.

Other phytonutrients in leeks, such as sulfides and thiols, reduce the cholesterol levels.

7) Stimulate Metabolism and Weight Loss

Low in calories, yet high in fiber, leeks are one of the foods that you can include in your diet if you want to lose weight. You will feel full and satiated for a more extended time during the day, without feeling your stomach heavy. Leeks are easy to digest, even if they take longer to digest.

They boost the metabolism, allowing your body to burn more calories faster and get more energy.

Leeks contain inulin, a prebiotic that maintains a healthy balance in your intestinal flora and thus, reduces the risk of obesity and weight gain, and prevents inflammation.

8) Fight Infections

Vitamin A and C content in leeks help your body fight infections such as flu, cold, urinary tract. They also have antiseptic properties and support the formation of red and white blood cells that deliver oxygen and fight against infections.

9) Bone Health

Vitamin K is also high in activating osteocalcin, a protein that plays an essential role in bone health. One leek meal covers about 50% of the daily recommended dose of vitamin K.

10) Help Manage Type 2 Diabetes

Low in calories and glycemic index, leeks are a perfect food for people with diabetes. Leeks are shown to inhibit the enzyme’s a-amylase activity, which breaks down carbohydrates in sugars, increasing, thus, the sugar levels in the blood.

When this enzyme is blocked, the glucose enters the blood circulation slower, without creating high spikes and health problems.

Allicin reduces the risk of diabetes and metabolic syndrome.