Leek Benefits, Harm, Calories and Nutritional Value

Leek plant; onion, shallot, green onion, chives and sarımsak belongs to the same family as. It looks like a giant green onion.

There are many varieties, the best known being cultivated in North America. wild leekand is gaining increasing popularity. All leek varieties It is nutritious and provides many health benefits.

In the article "What is leek", "How many calories of leek", "Benefits and properties of leek", "Leek vitamin values", "Leek protein value" will be informed about.

Leek Nutritional Value

Leek It is a nutritious vegetable, low in calories, and high in vitamins and minerals. 100 grams of cooked leek caloriesit is 31.

Same time, beta carotene Including, it is high in provitamin A carotenoids. The body contains these carotenoids; important for vision, immune function, reproduction and cell communication Vitamin Awhat converts. It is also a good blood clotting and heart health essential. Vitamin K1 is the source.

Immune health, tissue repair, iron absorptionwhat and collagen It is particularly rich in vitamin C, which helps in its production. It actually provides twice as much vitamin C than an orange.

It is also a good source of manganese, which can help reduce the symptoms of premenstrual syndrome (PMS) and boost thyroid health. What's more, a small amount of copper, Vitamin B6, iron and provides folate.

100 grams of raw leek nutritional content It is as follows;

61 calories

14 grams carbohydrates

1,5 grams of protein

0.3 grams of fat

1.8 grams fiber

3.9 gram of sugar

47 micrograms vitamin K (59 percent DV)

1.667 IU vitamin A (33 percent DV)

12 milligrams vitamin C (20 percent DV)

64 micrograms folate (16 percent DV)

23 milligram vitamin B6 (12 percent DV)

2.1 milligram iron (12 percent DV)

28 milligrams magnesium (7 percent DV)

59 milligrams calcium (6 percent DV)

180 milligrams of potassium (5 percent DV)

0.06 milligram thiamine (4 percent DV)

carbohydrates

carbohydrates leekIt is one of the most abundant macronutrients. Medium size one leekprovides about 10-12 grams of carbohydrates. Of these, 3 grams is sugar and the rest is complex, slow-digesting carbohydrate. 

Leek It is also a good source of fiber, an indigestible form of carbohydrate. This fiber aids digestion and helps prevent certain cancers and heart diseases.

vitamins

Leek Contains plenty of folate and vitamin C. Raw leeks provide twice as much of these vitamins with the same amount of cooked leeks. It is also an excellent source of vitamins K and B6. 

LeekThe folate found in 5-methyltetrahydrofolate is partially in the bioactive form of 5-methyltetrahydrofolate (XNUMX-MTHF).

Minerals

Leek It is rich in minerals such as potassium, calcium and phosphorus. While potassium is vital for nerve function and energy production, calcium and phosphorus help strengthen teeth and bones.

Leek It also contains iron, which is vital for enzymatic reactions involved in hemoglobin synthesis and energy production.

Protein

Leek It is relatively low in protein. Including stem and lower leaves 100 gram leekprovides about 1 grams of protein.

Fat

Medium size leekProvides less than half a gram of fat, is extremely low in fat. What's more, the small amounts of fat it contains are mostly polyunsaturated fats that are beneficial for the heart and reduce the risk of cardiovascular disease.

 What Are the Benefits of Leeks?

Contains beneficial plant compounds

Leekespecially polyphenols and a rich source of antioxidants such as sulfur compounds. 

Antioxidants fight oxidation that damages cells and causes diseases such as diabetes, cancer, and heart disease.

This vegetable is a great source of kaempferol, a polyphenol antioxidant known to protect against heart disease and some types of cancer.

Likewise, it is a great source of allicin; Allicin is the same beneficial sulfur compound that gives garlic its antimicrobial, cholesterol-lowering and potential anticancer properties.

It reduces inflammation and protects heart health

Leekbelongs to the allium family of vegetables, which also includes vegetables such as onions and garlic.

Some studies indicate that herbs in this family reduce the risk of heart disease and stroke.  

It contains many beneficial plant compounds that are thought to reduce inflammation and protect heart health.

For example, kaempferol in vegetable has anti-inflammatory properties. Foods rich in kaempferol lower the risk of heart attack or death from heart disease.

The second reason to use the leekIt is a good source of allicin and thiosulfinate, which are sulfur compounds that can benefit heart health by reducing cholesterol, blood pressure, and blood clot formation.

Provides protection against some cancers

Leekhas cancer-fighting compounds. For example, kaempferol in vegetables lowers the risk of cancer and chronic disease.

Test-tube studies show that kaempferol can fight cancer by reducing inflammation, killing cancer cells, and preventing the spread of these cells.

Leekis the source of allicin, a sulfur compound thought to provide similar anticancer properties.

Animal studies, selenium grown in soil enriched in leekreveals that help reduce cancer rates in rats.

Good for digestion

Leek provides healthy digestion. This is partly because it helps keep the intestines healthy. prebiotics Since it is a source of soluble fiber, including.

These bacteria then like acetate, propionate, and butyrate short chain fatty acids (SCFAs). SCFAs reduce inflammation and boost gut health.

Protects blood vessels

Leekcontains kaempferol, a flavonoid that protects the inner surfaces of blood vessels against free radicals. Kaempferol stimulates the production of nitric oxide, which acts as a natural dilator and relaxant in blood vessels. 

It allows blood vessels to rest and reduces the risk of hypertension. 

Leekcontains plenty of vitamin K that benefits every tissue in our body. Low vitamin K levels can cause bleeding and adversely affect blood circulation.

Benefits of Leeks for Pregnant Women

LeekIt is rich in vitamin B9, also known as folate (folic acid). Folate is an important part of the diet of pregnant women.

It is necessary for the formation of new cells and the production of new DNA. Folate also promotes healthy neural tube formation, adequate birth weight, and proper development of the face, heart, spine and brain.

Skin Benefits of Leeks

Leek It is a natural diuretic and detoxifies the skin by trapping harmful substances and removing them from the body. It cleanses the body perfectly and makes the skin look radiant.

Protects from the sun

Leekgreen leaves contain 100 times more beta-carotene and twice as much vitamin C than the white parts. 

LeekThis combination of vitamins A, C and E, as well as other powerful antioxidants, protects the skin from damage caused by free radicals and the harmful ultraviolet rays of the sun.

Benefits of Leeks to Hair

Leek It is a good source of minerals such as manganese, iron, vitamin C and folate. Leek consumption adds health to the hair. 

LeekIt is an important source of iron that helps hair follicles to grow. They are also rich in vitamin C, which supports the absorption of iron by the body.

Iron deficiency can cause anemia, which is one of the causes of hair loss.

Does Leek Weaken?

Like most vegetables leek also provides weight loss. 100 grams Calories in cooked leeks It is 31, so this vegetable is a low-calorie food.

What's more, it is a good source of water and fiber that can prevent hunger, provide a feeling of fullness, and help you eat less naturally.

It also provides soluble fiber, which forms a gel in the intestines and is particularly effective at reducing hunger and appetite.

What Are the Benefits of Raw Leeks?

Lowers blood sugar levels

The sulfur compounds contained in vegetables in the Allium family are said to effectively lower blood sugar levels.

Supports brain function

These sulfur compounds also protect the brain from age-related mental decline and illness.

Fights infections

Research in animals, leekshows that kaempferol contained in a provides protection against bacterial, viral and yeast infections.

Improves mood and cognitive function, including concentration and memory retention.

- It helps the retina to see better in low light. (Due to the presence of vitamin A)

- Protects eye tissue from oxidative damage that can cause cataracts and age-related macular degeneration ( lutein and zeaxanthin as source)

- Keeps bones healthy by regulating blood flow and providing good amounts of calcium and magnesium.

- Prevents and treats anemia as it is an excellent source of iron and vitamin C (helps absorb the consumed iron)

What are the Harms of Leeks?

LeekAlthough it is an anti-allergic vegetable, it occurs naturally in plants, animals, and humans. oxalate It is part of a small food group that contains.

In general, this is nothing to worry about - however, in people with gallbladder or kidney problems, oxalate buildup in bodily fluids can cause some complications.

If you have untreated gallbladder or kidney problems leek Consult your doctor about consuming.

How to Store Leeks?

Raw leeks It can be refrigerated for about a week and can be consumed cooked for two days.

As a result;

LeekIt has a variety of nutrients and beneficial compounds that improve digestion, aid weight loss, reduce inflammation, fight heart disease and cancer.

It also lowers blood sugar levels, protects the brain, and fights infections.