Environment Magazine

15 Amazing Health Benefits of Eating Leeks

Posted on the 14 November 2019 by Rinkesh @ThinkDevGrow

Benefits of eating Leeks include protect your heart’s health, increases the strength of your immune system, vital for the health of nervous system, improves your vision, reduces the risk of cataracts, helps lower blood pressure, improves digestion, reduces the risk of cancer, helps to lose weight, helps to treat type 2 diabetes, strengthen your bones, offers protection against sunburn and eat leeks for shiny hair.

Leeks are widely known vegetables that have been used in local cuisine for hundreds of years. Their incredible properties make them a preferred ingredient for chefs and anybody trying to stick to a healthy diet.

This superfood, in fact, contains high levels of flavonoids, vitamins A, E, and K, and fibers. Leeks are also rich in compounds such as potassium, calcium, magnesium, copper, and iron. They are fat-free, and a single cooked serving only has 31 calories.

leek-vegetables

Due to their creamy consistency and sweet flavor, they are easy to introduce in anybody’s normal eating habits or used as natural supplements. They can also be found all year round!

While leeks have been regarded as a superfood since the ancient Egyptian era, but even today, not everyone is aware of their beneficial properties.

15 Amazing Health Benefits of Leeks

Here are 15 amazing health benefits of leeks that will make you fall in love with them!

1. Protect Your Heart’s Health

Leeks, especially wild ramps, are heart-friendly foods due to the amount of folate present in the whole length of the plant. This compound has been known to help protect blood vessel linings from damage.

With the help of the flavonoid kaempferol, found in high quantities in leeks, it has been proven that this food can lower the risk of heart attacks and diseases. 

Moreover, the high concentration of antioxidants can offer protection to the blood vessels against oxidative damage.

2. Increase the Strength of Your Immune System

Leeks present a significant amount of vitamin A which is vital in maintaining your immune system. This compound is helpful in reducing inflammation and strengthening the body, which helps fight infections.

Moreover, the high levels of vitamin E are proven to reduce the spreading of pro-inflammatory molecules, such as cytokines.

Best results can be seen introducing moderate to high quantities of dark leafy greens in your diet. These are not limited to leeks but include kale, broccoli, and spinach among many others.

3. Vital for The Health of Our Nervous System

Leeks, among other green vegetables, are a source of vitamin B6, the one responsible for the health of our nervous system.

This vegetable has been found essential to reduce fatigue and soothe the effects of everyday stress. Moreover, the presence of high levels of manganese, vitamin C and folate help maintain a steady focus and avoiding tiredness.

4. Leeks Improve Your Vision!

Free radicals can represent a huge threat to your eyesight and vision. If not kept at bay, they can damage the surface of the eye, which could lead to eye disease and age-related degeneration.

Leeks can help fight free radicals thanks to their high levels of antioxidants and vitamin C. Also these vegetables, like carrots, can be a great source of carotene and lutein, which are famous for helping improve eyesight and reduce tiredness.

5. Reduce the Risk of Cataracts

A cataract is a condition of the eye that can lead to the clouding of the natural lens. It can eventually cause blindness and a large number of adults over 40 across the world are affected by this disease every year.

If not prevented, surgery procedures might be required to restore good vision. However, the compounds in leeks, such as zeaxanthin and lutein, are shown to create a protective barrier against cataracts.

6. Help Lower Blood Pressure

Leeks are rich in potassium. Regular consumption of this compound has been found helpful to help lower high blood pressure. By improving the heart muscle contractility, potassium promotes the flow of blood, and therefore oxygen, through our bodies. Dilating the blood vessels, the nutrient available in high quantities in leeks reduces the risk of heart attacks and diseases.

7. Improves Digestion

Leeks are an amazing source of fibers. They contain between 1.8g and 9g of fiber per 100g of vegetables, depending on the variety. Moreover, the fiber available in the leeks is both soluble and insoluble.

The first one guarantees a regular digestion process and can be a solution to constipation. The second kind of fiber will stay in your digestive system, cleansing the bowels and promoting movements.

8. They Are Natural Diuretics

Among other vegetables such as beets, celery, and asparagus, leeks have incredible diuretic properties. They are low in sodium which promotes the expulsion of water and extra sodium in your body.

By getting rid of toxins and detoxing the body, this process can be extremely beneficial for your kidneys. Natural diuretics can help reduce hypertension and reduce the retention of water and salt. This also helps fighting skin conditions such as cellulite.

9. Help Reduce the Risk of Cancer

Leeks are rich in vitamin C which has been proven to be a helpful antioxidant in preventing cancer. While oxidative damage is often a cause of tumors, vitamin C has been proven effective to promote overall health. By fighting free radicals, it can reduce the possibility of damaged cells turning into cancer.

10. Eat Leeks to Lose Weight!

Leeks have a sweet onion-like taste, they are very versatile and only have 31 calories per 100g of cooked serving! Moreover, they are pretty much fat-free, which makes them the perfect food for anybody on a strict diet. Also, like many other green vegetables, they are a great source of water and fiber.

This creates a sense of fullness and therefore helps avoid overeating. Due to the high levels of proteins, these vegetables are also great for gym-goers and anybody looking at increasing muscle mass.

11. Help to Treat Type 2 Diabetes

Being low in calories and having a low glycemic index, leeks are perfect to be introduced in diets of Type 2 diabetes patients. Moreover, they are an excellent source of fibers and vitamin K, which are essential in this specific diet.

Leeks contain allicin, a nutrient proven to be effective to protect against diabetic neuropathy.

Also, the high levels of copper and iron in the leeks can help to regenerate damaged cells and supply the nutrients needed for growth.

12. They Strengthen Your Bones!

With high levels of vitamin K and calcium, leeks promote the activity of the osteocalcin protein. This has been studied to be great for bone growth and strengthening. Introducing leeks in your diet will help you reduce the risk of osteoporosis and other bone conditions.

With higher vitamin K, the bone density increases, creating protection against fractures or distortions. In this case, it is important to eat fresh leeks rather than cooked or defrosted. Those two processes can, in fact, limit the vitamin K available to consume.

13. They Offer Protection Against Sunburn

The green leaves of leeks are a great source of vitamin C and beta-carotene. While offering lower protection compared to commercial sunscreens, beta-carotene is a natural alternative that works!

It provides a barrier against the harmful effects of UV lights while improving your skin’s health.

14. Eat Leeks for Shiny Hair!

The manganese and sulfur contained in the leeks can be extremely beneficial for the health of your hair. During summer months, this can be a great source of nutrients to protect your scalp.

Moreover, the high iron quantities in the leeks are proven to show results in promoting hair growth. While this would require a regular consumption of this vegetable, leeks could help you avoid more invasive and expensive hair treatments.

15. Treat Acne

While introducing leeks in your diet is great, there are other ways that this vegetable can be beneficial to you. Acne is a skin condition that affects millions of people across the world.

It can be persistent, and its causes vary from hormone imbalance or a lack of nutrients. Often it can be very hard to find an effective solution without medical treatments.

However, it is possible to create a homemade natural face mask that will help you reduce the signs and scarring of acne.

Just juice the leaves and apply them to the affected area. Your skin will absorb the magnesium, iron, and antioxidants in the juice. This has been proven to help repair damaged cells and lower the inflammation caused by acne.

Bottom line

While often overlooked, leeks are an incredible superfood that contains an amazing amount of nutrients.

They can be a natural solution for our cardiovascular and digestive system’s problems, as well as make your skin shine. They have been used for centuries as a natural remedy for chronic diseases or conditions such as diabetes.

Moreover, it is impossible to get bored of eating leeks, as they can be prepared in many different ways. They are being used in many different cultures, such as in Asian, Indian or Western cuisines.

You can have a different meal every day and inspired by the country you prefer! If you are still lacking ideas, check out these recipes to make the best out of the leeks you have bought.

Lastly, make sure you are buying the freshest leeks from either a local farmer or a zero-waste organic shop. These are the leeks with the most benefits for your health!


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