This vegetable helps prevent heart disease, supports eye health, benefits the brain, aids digestion, and manages blood sugar levels.
Leeks are a type of culinary vegetable that can be easily found in Vietnamese markets. Consumed by the Chinese for over 2,000 years, leeks remain popular today, especially in the Northeast region due to their distinctive aroma. Leeks are rich in nutrients, low in calories, and packed with vitamins and minerals such as vitamin A, vitamin K1, vitamin C, manganese, and folate. This vegetable can be used in stir-fries, soups, and baking.
Below are the scientifically proven health benefits of leeks:
Good for Digestion
This vegetable can enhance digestive activity in the body by providing soluble fiber and prebiotic compounds that maintain gut health. Studies show that a diet rich in prebiotics can help the body absorb essential nutrients, thereby improving overall health. Organosulfur compounds and flavonoids help prevent gastrointestinal diseases.
Leeks are rich in nutrients, low in calories but high in vitamins.
Reduces Blood Sugar
With low sodium content and no saturated fats or cholesterol, leeks are particularly beneficial for diabetic patients. The high fiber content in leeks can help regulate blood sugar levels, making them suitable for those looking to manage their blood sugar.
Prevents Heart Disease
Leeks contain several compounds that reduce inflammation and protect cardiovascular health. This vegetable can lower cholesterol and blood pressure while preventing the risk of blood clot formation due to the presence of allicin. Antioxidants such as flavonoids, vitamin B, folate, and vitamin K1 found in leeks are also associated with a reduced risk of heart disease.
Supports Weight Loss
Leeks are low in calories; 100 grams of cooked leeks contain only 31 calories and provide a good source of water and fiber. Eating leeks helps create a feeling of fullness, reduces appetite, and boosts metabolism, thereby promoting weight loss and better weight management.
Benefits Eye Health
The carotenoid pigments in leeks convert to vitamin A when absorbed by the body, which is crucial for vision and immune function. The abundant antioxidants lutein and zeaxanthin in leeks help protect eye tissues from oxidative damage, which can lead to cataracts and age-related macular degeneration.
Leeks help improve cognitive function and memory.
Enhances Brain Health
Consuming plenty of green vegetables is considered an effective way to enhance brain health, particularly those rich in beneficial carotenoids like leeks. This vegetable improves cognitive function and memory as well as the ability to concentrate, helping to prevent Alzheimer’s disease.
Boosts Blood Health
Leeks provide iron and vitamin C, helping to prevent anemia. Meanwhile, vitamin A supports the development of red and white blood cells, fighting infections. Additionally, the vitamin K in this vegetable is essential for blood clotting and bone health.
Precautions When Using Leeks
This vegetable is safe for most people, but those with kidney issues or kidney stones should avoid consuming leeks due to their high oxalate content. Accumulation of high oxalate levels can lead to kidney stone formation. While soaking and cooking leeks can significantly reduce oxalate concentration, it is still advisable to limit intake. Other vegetables with high oxalate content to watch for include okra, leeks, broccoli, beets, potatoes, eggplants, sweet potatoes, zucchini, carrots, celery, olives, parsley, kale, peppers, and spinach.
