Leeks
Photography and styling by Grain(e)s & co.
Leeks pretty much look like big green onions, but their taste is milder, more delicate and a fantastic addition to soups and stews. They have been revered throughout history by the Egyptians, Greeks, and Romans for their benefits to the throat and voice. So since leeks are in season right now - from early Autumn all the way until Spring - let’s take a closer look!
Part of your 5-a-day
Leeks are from the same family as onions and garlic but their taste is much milder. Only one medium leek - white portion only - counts as a portion of your 5-a-day
Prebiotic Fibre - gut health
Leeks are a source of prebiotic fibre. This type of fibre feeds the beneficial and friendly bacteria that live in our digestive system, positively impacting our gut health.
Dietary fibre also helps maintain good oral health, normalise bowel movements, feel fuller for longer by slowing down digestion, and can reduce the risk of certain diseases - heart disease, type 2 diabetes, and some cancers.
Find out more about fibre in my previous blog post: Dietary Fibre.
Manganese - enzymes & PMS
Leeks are rich in Manganese, a trace element which we only need in small amounts. Manganese is needed to make and activate many enzymes - proteins that help our body carry out chemical reactions like breaking down food.
Manganese also helps bone formation, maintains our energy levels, and can help reduce premenstrual syndrome (PMS) symptoms and menstrual cramps.
Folic acid - growth & pregnancy
Leeks are a good source of folic acid, an essential B vitamin - vitamin B9.
Folic acid is important during periods of rapid growth and development - infancy and pregnancy - as it is needed for cell growth and multiplication. Adequate folic acid intake is particularly important for those planning a pregnancy and during pregnancy as it is a key player in the healthy development of babies, supporting skull, brain and spinal cord development and protecting against birth defects - neural tube defects.
Folic acid also plays a role in producing and keeping healthy red blood cells and blood vessels, and supporting our immune system.
Vitamin K - wound healing & bone health
Leeks are is rich in vitamin K, a group of vitamins - vitamins K1, K2 and K3 - that our body needs for blood clotting and wound healing. Vitamin K also helps form and maintain the structure of our bones by improving calcium absorption.
Selenium - health protection & fertility
Leeks are known as “selenium accumulators”, meaning they have a natural ability to take up and accumulate selenium from the soil where they are grown. However, their selenium content will depend on the amount of selenium available in the soil.
Selenium is an essential component to produce certain enzymes and proteins called selenoproteins. They play a critical role in protecting our cells and tissues from damage, ensuring our immune system can protect us from infections, and supporting our thyroid functions. Selenium and selenoproteins are also involved in reproduction - men's fertility and sperm mobility - and normal muscle function - muscle and heart contraction.
Cholesterol lowering properties
Leeks and vegetables from the same family as leeks, have been shown to reduce overall levels cholesterol and low-density lipoproteins (LDL) - i.e. ‘bad’ cholesterol. All the while raising high-density lipoprotein (HDL) - i.e. ‘good’ cholesterol.
The take-home:
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References
NHS. Rough guide - Fruit & vegetable portion sizes. Livewell. 2021 https://www.nhs.uk/livewell/5aday/documents/downloads/5aday_portion_guide.pdf
McCance & Widdowson. The Composition of Foods integrated dataset 2021. 2021. Retrieved October 15, 2022, from https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid
Swamy K.R.M., Veere Gowda R Handbook of Herbs and Spices Volume 3 - Section 22: Leek and Shallot. 2006. Woodhead Publishing Series in Food Science, Technology and Nutrition. Retrieved October 15, 2022.
NHS. Health A to Z - Vitamins and Minerals - Other Vitamins and Minerals. Retrieved October 15, 2022, from https://www.nhs.uk/conditions/vitamins-and-minerals/others/
Penland J.G., Johnson P.E. Dietary calcium and manganese effects on menstrual cycle symptoms. Am J Obstet Gynecol. 1993; 168(5):1417-23. doi: 10.1016/s0002-9378(11)90775-3.
Phillips K.M., Rasor A.S., Ruggio D.M., Amanna K.R. Folate content of different edible portions of vegetables and fruits. Nutrition & Food Science. 2008, 38(2):175-181. doi: http://dx.doi.org/10.1108/00346650810863055
EUFIC. Selenium: foods, functions, how much do you need & more. Retrieved October 15, 2022, from https://www.eufic.org/en/vitamins-and-minerals/article/selenium-foods-functions-how-much-do-you-need-more
Rayman MP. Food-chain selenium and human health: emphasis on intake. 2008. British Journal of Nutrition. 100, 254-268.doi:10.1017/S0007114508939830.
