Leeks are versatile as a vegetable and are bursting with healthy ingredients. Its health value cannot be dismissed out of hand: A variety of vitamins, minerals, trace elements and secondary plant compounds have a positive effect on various metabolic processes. This promotes the health of the cardiovascular system, intestines, kidneys, bones and teeth. Leeks also have a stimulating effect on the immune system and mood. Learn more about the health effects of leeks and tips on purchasing, storage and preparation below.
What exactly is leek?
Allium porrum – better known as leek or leek – is a true all-rounder. Hardy and available year-round, this root vegetable has a mildly spicy flavor that makes it a popular ingredient in all sorts of recipes. But its health benefits are also impressive, because its ingredients make leeks extremely healthy. By the way, some people are convinced that leeks and leeks are two completely different vegetables. The fact is that both terms mean one and the same vegetable – there is no difference between leeks and leeks. Depending on the region, either one or the other term has prevailed over time.
Ingredients of leeks
Leeks are bursting with healthy ingredients. Vitamins, minerals, trace elements as well as secondary plant compounds are abundant. At the same time, leeks not only have many nutrients, but also few calories and are quite easy to digest – so they are a true all-rounder in the vegetable basket. Last but not least, leeks are beneficial to health thanks to their high fiber content, especially inulin. Per 100 grams leek brings it to the following nutritional values:
- Energy: 25 to 30 kcal
- Fat: 0.3 g
- Protein: 2.2 g
- Carbohydrates: 3.3 g
- Dietary fiber: 2.3 g
In addition, leeks contain a lot of vitamin C, B vitamins, beta-carotene and folic acid. In addition, abundant iron, potassium, calcium and magnesium are in the popular root vegetable:
- Potassium: 267 mg
- Calcium: 63 mg
- Magnesium: 18 mg
- Iron: 1 mg
- B1: 0.09 mg
- B2: 0.07 mg
- B6: 0.26 mg
- Vitamin C: 26 mg
- Vitamin E: 0.5 mg
- Manganese: 0.5 mg
- Beta-carotene: 500 to 800 µg (mainly in the green leaves).
How healthy is leek?
Without a doubt, leek is healthy and has a versatile health-promoting effect. Thus, the vegetable has a positive effect on a variety of bodily functions, because leeks:
- Has an antibiotic effect
- Stimulates the immune system
- Supports digestion
- Contributes to intestinal health
- Has a positive effect on cardiovascular system
- Lifts the mood
- Is good for bones and teeth
- Purifies
- Contributes to kidney health
Last but not least, the root vegetable is a real slimmer. While leeks namely hardly contains fat, the high fiber content provides a lasting feeling of satiety.
Leek as a natural antibiotic
Leeks are often referred to as a natural antibiotic. The reason for this is the secondary plant compounds – sulfur-containing essential oils – that are abundantly contained in the vegetable. Particularly noteworthy is the allicin produced when leeks are cut. This not only gives leeks their typical onion-like aroma, it also inhibits the growth of bacteria, viruses and fungi. Thus, the vegetable has an antibiotic effect and prevents infections. In addition, leeks support the immune system. This is mainly due to its high content of iron, vitamin C, magnesium and B vitamins. For example, iron and magnesium are responsible for energy production in the body’s cells, while B vitamins and vitamin C stimulate the metabolism.
Leek – good for digestion
Due to its high fiber content, leeks have a positive effect on the digestive system. Especially inulin, a soluble fiber, is to be emphasized here. It supports the intestinal flora, which has a lasting effect on our health. But the secondary plant substance quercetin also promotes intestinal flora and intestinal health. In addition, it prevents inflammation and can thus protect against colon cancer.
Leeks: positive effect on the cardiovascular system
Leeks also have a positive effect on the cardiovascular system:
- Leek lowers blood pressure as well as cholesterol, promoting heart health.
- In the cells of the heart, magnesium and potassium have a stabilizing effect.
- In addition, vitamin K regulates blood clotting, which has a beneficial effect on the vessels and can protect against thrombosis in the long term.
- Beta-carotene and vitamin E have an antioxidant effect. That is, they intercept free radicals, protect the cells and thus prevent various heart diseases.
Leek provides a good mood
Leeks lift your mood and prevent stress and depressive moods. The reason is the high content of B vitamins, especially vitamin B6 and vitamin B1. The trace element manganese also helps vitamin B1 to be better utilized in the body.
Leeks – good for bones and teeth
For a vegetable, leeks contain an amazing amount of calcium. Accordingly, leeks have a positive effect on bones and teeth and can help prevent osteoporosis. However, the sole calcium intake is not sufficient for this. Only through the interaction of various vitamins and minerals can nutrients be appropriately utilized and incorporated into bones and teeth. In addition to calcium, magnesium, vitamin D, vitamin K, zinc and manganese are particularly important for this.
Leek supports the activity of the kidneys
Leek contains a lot of water, has a diuretic effect and purifies. It stimulates the kidney activity, whereby increased toxins are excreted. Not only does this have a positive influence on our health, but leeks also do a good job at losing weight. Vegetables in winter
Tips on purchasing, storage and preparation of leeks.
Leeks are a very versatile vegetable, which is why dishes with leeks are popular. Whether as a side dish, in a casserole, as a quiche, in a salad or stew, its spicy aroma enhances many a recipe. In terms of quality, storage and preparation, however, there are a few things to keep in mind.
Leeks: how to recognize good quality?
Whether you buy it at the farmer’s market or in the supermarket, leeks must be fresh to taste good. Care should be taken to ensure that the leaves do not appear wilted. In addition, they should be a strong green color and not at all blotchy or yellowish. The stem itself – including the shank – must appear crisp and juicy. There should be no tears or damage, otherwise there is a risk of sprout colonization. Even if it seems practical, you should refrain from buying ready-cut vegetables – they will spoil too quickly. In addition, it is advisable to resort to varieties from organic farming.
Store leeks – how long will they keep?
In order for leeks to last as long as possible, they must be stored properly. The vegetable compartment in the refrigerator is the ideal place for this. It is best to remove the outer leaf and the dark green leaf ends, then leeks will keep fresh for about five to seven days. However, because of its rather intense odor, it is better to store leeks separately from other vegetables. Alternatively, of course, cling film can be used. It should also be remembered that the vitamin content decreases with the length of storage. By the way, you can freeze leeks without any problems if they are blanched briefly in advance.
Prepare leeks – here’s how!
Although it may seem complicated at first glance: cutting and preparing leeks is not a great art, as long as you pay attention to a few things. Since sand and soil accumulate between the individual layers and leaves, it is important to wash leeks thoroughly. The best way to do this is to first remove the coarse, green parts and then cut the stalk in half lengthwise. Now the leek can be easily washed under running water. Cut into pieces, it can alternatively be cleaned in a bowl of water.
What can you eat from the leek?
Leeks are a decidedly sustainable vegetable, as they are, in principle, almost completely edible (except for the roots). However, coarse, green parts are often disposed of, which is a pity. They have a particularly aromatic taste and are ideal for seasoning soups and stews. Together with onion, carrot, celery and parsley, leek is used as a soup green. The leek itself – fried or steamed – is often served as a side dish with meat and fish, for example as a tasty leek vegetable. If leeks are diced or cut into fine rings, their onion-like flavor makes them suitable for topping pizza or as an ingredient in casseroles or quiche.
Can you eat leeks raw?
Leeks are also popular raw.Especially the milder summer leek is great as a raw vegetable or to refine salads, sauces and dressings. However, you should use the inner layers of the stalk. The green leaves are rather inedible raw. As a raw vegetable, leeks contain a particularly large number of vitamins, but taste more tart and are more difficult to digest. To counteract this, you can cook it briefly or blanch it.
How long do leeks need to cook?
If you don’t want to eat it raw, it’s best to cook leeks in gently boiling water for about three to five minutes and then rinse them. The root vegetable is also well suited for steaming or blanching. Halved lengthwise and brushed with olive oil, leeks develop a particularly fine aroma in the oven at 190 °C for about 15 to 20 minutes. And for garden owners, leeks can also be prepared on the grill.
The 10 best recipes with leeks
So leeks are not only extremely healthy, they can also be used in many ways in the kitchen – whether for vegetarian dishes or with meat. Here are 10 ideas for recipes with leeks for inspiration:
- Potato and leek casserole
- Leek vegetables as a side dish
- Leek and carrot tart
- Potato and leek soup (popular with or without minced meat).
- Cheese and leek soup
- Cheese and leek pasta
- Pea and leek fritters
- Curry with leeks and lentils
- Leek salad with almonds
- Cream cheese leek spread
What kind of plant is leek?
Leeks belong to the amaryllis family (daffodil family), more precisely to the subfamily of leeks. The biennial plant reaches a size of up to 80 centimeters. Characteristic of leeks is its herbaceous growth. In addition to the root, the stem-like vegetable consists of a white shaft that turns light green. Like a fan, dark green leaves with a width of between one and five centimeters emerge from this. The “little brother of the onion”, as leeks are often jokingly called, is also related to garlic and wild garlic. A relationship that you can definitely taste, although leeks taste somewhat less intense. Leeks are available all year round. Basically, a distinction is made between summer and winter leeks, although there are also spring and autumn varieties. With winter leeks, the flavor turns out particularly intense, while summer varieties are usually milder.
Leeks: interesting facts about the history
Where exactly leeks come from, is not completely clarified. One assumes, however, that the tasty vegetable originates from the Mediterranean region. In our latitudes, the “poor man’s asparagus” has been consumed since the Middle Ages. But even before our era, the health-promoting effect of leeks was known. It is said that Egyptian slaves kept up their strength by eating leeks when building the pyramids. And the Roman emperor Nero is said to have been so enthusiastic about the root vegetable that he was given the nickname Porrophagus – in German: Porreefresser. In addition, leeks are considered one of the national symbols of Wales and even adorn the Welsh national coat of arms.
