The healthy choice

Leeks are packed full of heath benefits. When eaten regularly, they can help:

• Maintain a healthy heart and circulation

• Protect against cancer

• Keep blood pressure low
• Boost the immune system

Leeks for a healthy heart

Eating lots of leeks has been shown to reduce 'bad' cholesterol – and at the same time increase levels of 'good' cholesterol. This is important for preventing the build up of blood vessel plaques that are found in some types of heart disease. If the plaques grow too large or rupture, they can cause a heart attack or stroke.

Allium vegetables including leeks can also help to lower high blood pressure - another factor that can contribute to heart attacks and strokes.  

Leeks for combating cancer

Research has shown that eating leeks regularly can help protect against cancer, particularly, prostate, colon and stomach cancer. Quercetin, an antioxidant present in the Allium family, is recognised as a cancer-blocking compound.

Leeks for stabilising blood sugar

Leeks are a very good source of manganese and vitamin B6, vitamin C, folate and iron. These nutrients all work together in the body to stabilise blood sugar by slowing down the absorption of sugars from the intestinal tract.

Leeks for expectant mothers

Leeks are a good source of the B vitamin folate, containing between 15% and 49% of the RNI for an adult. Folate is important for pregnant women as it can help reduce the risk of neural tube defects like spina bifida. 

Leeks for a healthy diet

Leeks are a great choice for those following a healthy diet as they are very low in calories and packed full of vitamins and minerals.

An average serving of leeks (80g or 1 leek) contains:

• 17 calories
• 1g protein
• 0.6g fat
• 2.1g carbohydrate
• 1.4g fibre