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Leeks

Milder than garlic and onions, leeks add flavor to soups and stir-fry dishes.

Resembling a giant scallion, the leek has a subtle, earthy flavor and milder fragrance than its cousins, garlic and onion. The thick, cylindrical white root end is the edible portion, which gradually becomes a stalk with flat, dark green leaves.

Varieties

Leeks are a variety of onion.

Buying and storing tips

Leeks can be found in the produce section of most health food stores, specialty markets, and supermarkets. Choose those with bright green leaves, avoiding any with wilting or yellowing leaves. Smaller leeks tend to be more tender. Store leeks, refrigerated, in a plastic bag for up to three days.

Availability

Leeks are available all year long, and are at their peak in the fall and winter.

Preparation, uses, and tips

Trim the roots from the base of the stalk. Slice leeks lengthwise, from top to bottom, and hold under cold running water with the green end facing down to remove dirt and fine sand trapped in leaf layers. Discard the tough green portion of the stalk unless using it to add flavor to stock or broth. Slice the white portion and sauté with chopped portobello mushrooms and minced garlic, or add to soups and stir-fry dishes.

Nutritional Highlights

Leeks (bulb and leaf, raw), 1 cup (130g)
Calories: 54
Protein: 1.33g
Carbohydrate: 12.6g
Total Fat: 0.27g
Fiber: 1.6g
*Good source of: Iron (1.9mg), Vitamin C (10.7mg), and Folate (57mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Asthma

Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.

Bruising

Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables—common dietary sources of vitamin C.

Capillary fragility

Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Multiple sclerosis (MS)

In one survey, researchers gathered information from nearly 400 people (half with MS) over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.