Leeks are low in calories and high in provitamin A carotenoids and Vitamin K.
Leeks belong to the same family as onions, shallots, scallions, chives, and garlic. They look like a giant green onion but have a much milder, somewhat sweet flavor and a creamier texture when cooked. They are particularly high in provitamin A carotenoids, including beta carotene, which the body converts into vitamin A, important for vision, immune function, reproduction, and cell communication. They’re also a good source of vitamin K1, which is necessary for blood clotting and heart health. Leeks are also a good source of manganese, which may help reduce premenstrual syndrome symptoms and promote thyroid health. What’s more, they provide small amounts of copper, vitamin B6, iron, and folate. Leeks are rich in antioxidants and sulfur compounds, especially kaempferol and allicin. These are thought to protect your body from disease. The fiber and water in leeks can promote fullness, prevent hunger, and promote digestive health.
To prepare them, cut the roots and dark green ends off, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Leeks can be eaten raw, but you can also poach, fry, roast, braise, boil, or pickle them. They make a great addition to soups, dips, stews, taco fillings, salads, quiches, stir-fries, and potato dishes. You can refrigerate raw leeks for about a week and cooked ones for around two days.
|3.5 oz (100 g) leek provides|
|VITAMIN A (RETINOL)||10% DV|
|VITAMIN B1 (THIAMINE)||5% DV|
|VITAMIN B2 (RIBOFLAVIN)||3% DV|
|VITAMIN B3 (NIACIN)||3% DV|
|VITAMIN B5 (PANTOTHENIC ACID)||3% DV|
|VITAMIN B6||18% DV|
|VITAMIN B9 (FOLATE)||16% DV|
|VITAMIN C||14% DV|
|VITAMIN E||6% DV|
|VITAMIN K||45% DV|