Leek: all the properties and benefits for health

The leek (Allium porrum), although it is usually found on the market all year round, it is considered typically winter and it not only adds flavor to many dishes, such as the comforting broths for cold weather or the famous summer vichyssoise, but also enriches them with its healthy properties.

Like its relatives garlic and onion, it belongs to the botanical family Liliaceae. However, its leaves are large and flat, the shape of the bulb is elongated instead of rounded, and it is softer on the palate.

Its origin is located in Central Asia and was well known in ancient Egypt, as well as between Greeks and Romans. Inside some pyramids, drawings and hieroglyphics have been found that indicate that their use was common in the land of the pharaohs.

The story goes that the Greek philosopher Aristotle and also the Roman emperor Nero made good use of this food to strengthen the voice and thus avoid throat problems.

Other inhabitants of the Mediterranean basin also knew it well and through the Romans it passed to the Celtic peoples. It was widely cultivated in the Middle Ages and later spread to the rest of the world.

Leek properties

the leek is moderate in carbohydrates (7.5 g/100 g), low in protein (2 g) and rich in fiber (3 g).

among its minerals Potassium stands out (260 mg), calcium (60 mg), phosphorus (50 mg) and magnesium (18 mg). And, in smaller quantity, apart from sulfur, there is iron and trace elements such as selenium, manganese and silicon.

Regarding its vitamins, Vitamin C stands out (30 mg) and E (2 mg), as well as B vitamins: folates (127 mcg) and vitamin B6 (0.25 mg), important for the nervous and immune systems.

The sulfur compounds which are behind the virtues of garlic and onion to improve circulation, resist infections and prevent cancer, are also found in this bulb, although in smaller quantities.

Leek Health Benefits

Eating leeks regularly, especially in their natural season, is a way to improve the preventive and therapeutic quality of the diet.

respiratory system

The Aleek essential oil it is partly expelled through the lungs, which has a beneficial microbicidal effect in colds or bronchitis. Likewise, the presence of mucilaginous and expectorant substances helps to improve pharyngitis, laryngitis, hoarseness and bronchitis.

purifying action

Being alkalizing and diuretic due to the high presence of potassium and low sodium, Eating this vegetable in cases of rheumatism, arthritis or gout can help inflamed joints.

Cardiovascular system

for their diuretic qualities, Helps lower high blood pressure. Likewise, alliin – the active ingredient also contained in garlic and onion – helps reduce blood cholesterol, especially the so-called “bad” or LDH.

Folates and polyphenols neutralize free radicals. This prevents the formation of atheromatous plaques in the arterial walls, angina pectoris and heart attack.

venous circulation

Prevents the formation of varicose veins and other venous disorders due to its beneficial action on blood vessels (preserves their flexibility) and its fibrinolytic properties (fluidizes the blood, which prevents the formation of thrombi).

Digestive system

Help to combat the presence of fungi and bacteria pathogenic thanks to its microbicidal substances. The fiber and mucilage also stimulate intestinal transit, which relieves constipation and prevents flatulence.

Pregnancy

The presence of folates contributes to correct fetal development, especially in the first weeks of pregnancy. Most pregnant women take folic acid supplements, but it is equally good to include this vegetable in the diet.

The leek in the kitchen

In the same way as onion and garlic, the leek plays a very important role in Mediterranean cuisine: when it is tender and cooked with care, it rewards with a unique texture that melts easily in the mouth and gives off a delicate aroma that quickly stimulates the appetite.

In addition, this humble vegetable is undemanding in its preparation, helps to harmonize the flavors with each other and it adapts very well to any type of cooking, from a quick and easy wok stir-fry to a slow and long-cooked stew.

Its flavor is intensely aromatic, so its presence in some dishes is justified only as a seasoning, especially in prolonged stews of legumes and vegetables.

It has the quality of flavoring dishes without hiding other flavors. There are different varieties of leeks, which differ in size, consistency and flavor. So, autumn and winter leeks are thicker and have a more pronounced flavour, while summer ones tend to be smaller and have a less intense flavor.

Choose the best quality

Specimens should be chosen that have a consistent, flexible and straight stem, no marks or thickening. If the leaves are yellowing or dry, it may be a sign that they have been stored for too long. Raw and in the fridge, they last 10 days, but cooked, no more than two.

Green leaves are not thrown away

The white part of the leek gets shorter as winter progresses while the green part grows. But that part of the bulb that turns green and also the outer and green leaves have a lot of flavor and can be used in different ways, so it would be a shame to waste them.

The leaves and the green part are excellent for flavoring broths and stews. As a vegetable they are delicious if they are finely cut into julienne strips and sautéed in a pan. If they are prepared this way, they can be used to season many recipes, to enrich pizzas and focaccias, or to add to a pasta dish shortly before serving.