A member of the allium family, leeks share many of the health benefits of their onion and garlic cousins, including an ability to lower levels of cholesterol, so helping to prevent atherosclerosis and heart disease. In one study, rabbits fed an extract of leek for three months had lower levels of both total fats in the blood and of ‘bad’ LDL cholesterol at the end of the trial

Leeks also have potent anti-carcinogenic properties, with one study in China finding that men with the highest allium intakes, including leeks, have a significantly lower risk of prostate cancer than those with the lowest; while other studies show that eating an allium-rich diet reduces the risk of stomach and colon cancer.

 

These protective properties could be due to leeks’ high levels of antioxidant flavonols, which neutralise or inactivate unstable molecules called free radicals that attack cells in our body. Leeks are also rich in antioxidant vitamin C, with 100g – roughly one large leek – providing 30% (12mg) of your RDA. Vitamin C helps to protect against cancer and to shield ‘bad’ LDL cholesterol from the free radical damage that can cause it to stick to arterial walls, increasing the risk of atherosclerosis.

 

Folate (the food form of folic acid) is also found in high concentrations in leeks. Women who want to get pregnant are advised to take 400mcg of folic acid every day during preconception and until the 12th week of pregnancy, as it prevents neural tube defects such as spina bifida in the developing baby. This vitamin is also good for your heart – high intakes can decrease levels of the amino acid homocysteine, elevated levels of which have been linked to cardiovascular disease

 

One large leek (100g) will also provide vitamin B6, which is important for the metabolism of carbohydrates and proteins, helps in the production of haemoglobin and antibodies in the immune system; iron, which prevents anaemia and fatigue, and boosts your resistance to disease; dietary fibre which prevents constipation and keeps the colon healthy; fibre-rich diets are also linked to a reduced risk of heart disease and manganese which helps to synthesise thyroxine, the principal hormone of the thyroid gland ( which controls the rate of metabolism).

 

 

This entry was posted on Wednesday, October 1st, 2008 at 1:10 am and is filed under Ingredient Spotlights. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.