What are the benefits of leeks? The doctor named the main benefits of the product

pediatrician, Candidate of Medical Sciences, doctor of the highest category

“Leek – one of the oldest and most popular vegetables grown and used by man. It has a spicy aroma and pleasant taste without characteristic bitterness. It does not have a pronounced bulb, and the young leaves and stem are used for eating.”

What we will tell you about

Composition of leeks

In leeks, there are few calories (61 kcal per 100 g). Of the vitamins in it there are A, beta-carotene, E and K, B vitamins.

The product also contains minerals and trace elements: 100 g of the product contains iron – 21% of the daily requirement, manganese – 20.9%, copper – 13.3%.

Composition of leeks per 100 g :

• fats – 0,3 g;
• proteins – 1.5 g;
• carbohydrates – 14 g;
• water – 83 g.

Effect of leeks on health

Leeks – a source of kaempferol, which belongs to a group of bioflavonoids with a wide range of pharmacological activity:

• due to antioxidant activity increases the body’s resistance to infections;
• has an anti-inflammatory effect;
• reduces blood glucose levels;
• prevents the development of osteoporosis by preventing oxidation in bone tissue cells;
• reduces bad cholesterol;
• is a good source of dietary fiber, which can improve heart health;
• inhibits the growth of cancer cells.

In addition to kaempferol, leeks have allium and allyldisulfide. Once ingested, these substances are converted into allicin.

Proven effects of allicin:

• enhances the body’s pro-inflammatory immune responses;
• lowers blood pressure and keeps it within normal limits;
• has antitumor activity;
• slows down the enzymes in the liver responsible for cholesterol production.

Leeks are a source of dietary fiber, particularly inulin, which promotes the growth of beneficial bacteria. The product also contains the bioactive component diamyl trisulfide. Being an active carrier of dopamine, this substance is able to stop the growth of new tumor cells and prevent the formation of blood vessels in existing cancer cells.

The vegetable also contains folic acid, especially necessary for women during pregnancy. It is important for the prevention of anemia and the normal development of the nervous system and brain of the fetus.

Leek is a valuable and affordable food. It improves the flavor of any dish, it can be eaten raw, heat treated, combined with other vegetables, added to salads, omelettes, broths, soups.

How to choose a leek?

A quality product is indicated by the following signs:

• bright green color of the leaves without yellowing;
• strong and thick stem without cracks and damage;
• fresh aroma;
• dense and whole leaves without rot.

What to cook with leeks?

Baked salmon with leeks

Ingredients:

• leeks – 1300 g;
• olive oil – 2 tbsp;
• salmon fillet – 700 g;
• lemon – 1 pc;
• coarse salt – to taste;
• freshly ground black pepper – to taste.

Preparation:

1. Preheat the oven to 230°C.
2. Cut off the dark green leaves and roots from the leeks. Cut the remaining leeks lengthwise into four pieces, then cut each piece in half lengthwise. Place on a baking tray and mix with the olive oil. Season with salt and pepper and place in the oven for 12-15 minutes until the leeks are slightly soft.
3. Take the baking tray out of the oven and stir, push back to the edge. Place the salmon fillets cut into large pieces in the center.
4. Put in the oven for 10-15 minutes until the fish is cooked.
5. Serve the dish with leeks and lemon slices.

Leeks can be frozen for up to 10 months before they start to lose their qualities. Before doing so, the product should be peeled, sliced and blanched to preserve the color and flavor.

Drying is also a good option to preserve the product. In this form, it can act as a seasoning for various dishes.

Harm of leeks

Like any product, leeks have their contraindications. The vegetable irritates the mucosa of the stomach and intestines, so it should not be consumed in large quantities by people suffering from diseases of the digestive system. Fresh onions are contraindicated for people with gastritis, inflammation of the pancreas and peptic ulcer.

It should not be included in the menu of people with diseases of the liver, kidney and excretory system because of the high content of oxalates, increasing the likelihood of stone formation.

A direct contraindication to the use of the product is also an individual intolerance and allergy to it. Children should be introduced into the diet of leeks carefully, starting with small doses.