the benefits of eating LEEKS

Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating LEEKS you will have the following benefits.


Typical serving size:

1 leek (3
14 oz or 89 g)




Cancer High cholesterol High blood pressure Leeks are closely related to onions—as the similarity in flavor shows—and are distant cousins of asparagus
All three are members of the lily family
Although the entire leek is edible, most people prefer to eat the white, fleshy base and tender inner leaves, and to discard the bitter dark green leaf tops
The flavor is sweeter and milder than that of an onion

Health Benefits

Prevents certain types of cancer
Kaempferol is an anticancer substance found in leeks
It may help to block the development of cancer-causing compounds
For example, one Chinese study found that men who ate at least 1 Tbsp of chopped onions and other related vegetables (garlic, scallions, chives, and leeks) a day had about half the risk of developing prostate cancer compared to men who ate less than ¼ Tbsp of these veggies daily


Don’t toss the green part The green tops of leeks, which are usually discarded, can be saved and added to soups and stocks
May lower cholesterol
Like onions, leeks contain sulfur compounds that may help to lower cholesterol and high blood pressure
One leek also contains 30% of your RDA of vitamins A and C, both linked to heart health
Health Risk Flatulence
In addition to bad breath, leeks can cause gassiness in some people


  • Braise whole leeks in chicken broth
  • Sauté sliced leeks with sliced red potatoes
  • Stir-fry 2-in pieces of leek and asparagus with garlic and fresh mint

    Buying Tip

  • Look for firm, crisp stalks with as much white and light green regions as possible
  • Avoid leeks with yellow or withered tops
    Storing Tip
  • Refrigerate unwashed leeks in plastic bag for up to 2 weeks