Leeks: Nutritional Powerhouse for Skin, Hair & Overall Health

Ranking high on the nutritional chart, leeks are a popular remedy for several ailments. They are highly nourishing, inexpensive and plentiful. Used in various forms, from soup to beurek, leeks can add aroma, flavor and richness to almost any recipe. Its syrup, seeds and juice also have a distinct place in the pharmaceutical and cosmetic industries.

With the unique combination of flavonoids and sulfur-containing nutrients, leeks make an important component in your diet. Scientifically known as Allium porrum, leeks belong to the family of onion, garlic, shallots and scallions.Leeks are packed with essential vitamins, minerals, antioxidants and dietary fiber.

It is widely consumed in many parts of Europe, America and Asia. Though they are available throughout the year, they are at their best during the early part of the spring season.

Nutritional Value Of Leeks:

Leeks contain an impressive amount of flavonoids, particularly kaempherol, and considerable amounts of sulfur. In addition, they are quite rich in vitamins, minerals and dietary fiber, and low in calories. Their nutritional chart is explained below.

Leeks (A. ampeloprasum var. porrum), Nutrient value per 100 g

(Source: USDA National Nutrient data base)

PrincipleNutrient ValuePercentage of RDAEnergy61 Kcal2%Carbohydrates14.15 g11%Protein1.50 g3%Total Fat0.30 g1%Cholesterol0 mg0%Dietary Fiber1.8 g5%VitaminsFolates64 µg16%Niacin0.400 mg2.5%Pantothenic acid0.140 mg3%Pyridoxine0.233 mg18%Riboflavin0.030 mg2%Thiamin0.060 mg5%Vitamin A1667 IU55%Vitamin C12 mg20%Vitamin E0.92 mg6%Vitamin K47 µg39%ElectrolytesSodium20 mg1%Potassium180 mg4%MineralsCalcium59 mg6 %Copper0.120 mg13%Iron2.10 mg26%Magnesium28 mg7%Manganese0.481 mg2%Phosphorus35 mg5%Selenium1 µg2%Zinc1.2 mg11%Phyto-nutrientsCarotene-ß1000 µg—Crypto-xanthin-ß0 µg—Lutein-zeaxanthin1900 µg—

• Carbohydrates: Carbohydrates are one of the most abundant macronutrients in leeks. A medium-sized leek provides about 10-12 gms of carbohydrates. Out of these, 3 gms are sugars and the rest is complex, slow-digesting carbohydrate. Leeks are also a good source of fiber which is a non-digestible form of carbohydrate. This fiber aids in digestion and helps prevent certain cancers and heart diseases.

• Vitamins: Leeks contain plenty of folates and vitamin C. Raw leeks provide twice as much of these vitamins as the same amount of cooked leeks. They are also excellent sources of vitamins K and B6. The folate found in leeks is partly present in the bioactive form of 5-methyltetrahydrofolate (5-MTHF).

• Minerals: Leeks are rich in minerals like potassium, calcium and phosphorus. Potassium is vital for nerve function and energy production whereas calcium and phosphorus help strengthen your teeth and bones. Leeks also contain iron which is vital for hemoglobin synthesis and enzymatic reactions related to energy production.

• Protein: Leeks are relatively low in protein. 100 grams of leek, including the shaft and lower leaves, provides just about 1 gm of protein.

• Fat: Leeks are extremely low in fat with a medium-sized leek providing less than half a gram of fat. Moreover, the few fats it contains are mostly polyunsaturated fats which are beneficial for your heart and reduce the risk of cardiovascular diseases.

Benefits Of Leeks:

Leeks are rich in dietary fiber, folic acid, calcium, potassium and vitamin C. They are easily digestible as compared to onions. Now, let’s look at the leeks benefits.

Skin Benefits Of Leeks:

Being a good source of vitamin C and A along with several antioxidants, this vegetable is great for your skin. Their several skin benefits are as follows:

1. Detoxifies Your Skin:

Leeks are a natural diuretic and detoxify your skin by trapping harmful substances and flushing them out of your body. They perfect cleanse your body, making your skin look radiant.

2. Sun Protection:

The green leaves of leek contain 100 times more beta-carotene and twice as much vitamin C as in the white parts. This combination of vitamins A, C and E as well as other powerful antioxidants in leeks protects your skin against damage by free radicals and harmful ultraviolet rays of the sun.

Hair Benefits Of Leeks:

Leeks are a good source of minerals like manganese, iron, vitamin C and folates. Consumption of leeks adds health to your hair.

3. Promotes Hair Growth:

Leeks are an important source of iron which helps the hair follicles to grow. They are also rich in vitamin C that promotes the absorption of iron by the body. Deficiency of iron can cause anemia which is one of the causes for hair loss.

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