13 Health Benefits of Leek

Health benefits of Leek include Improving Immunity, Improves Digestive Health, Helps in Weight Loss, Prevents the Risk of Anemia, Prevents the Various Types of Cancer, Prevents Cardiovascular Diseases

Updated: June 5, 2018


The Leek is one of the nutritious and wonderful vegetable cultivated in many regions throughout the world with numerous health advantages. The scientific name of Leek is Allium porrum. It belongs to the Genus Allium, family Amaryllidaceae. It is believed that this wonderful vegetable is native to the Mediterranean and Middle East, but now it is also cultivated widely all over the world for domestic and commercial purpose. 

Due to various types of Vitamin, Minerals and nutrients, present in the Leek it has lots of health benefits. Among that some of the health benefits of Leek include Improving Immunity, Improves Digestive Health, Helps in Weight Loss, Prevents the Risk of Anemia, Prevents the Various Types of Cancer, Prevents Cardiovascular Diseases, Reduce Blood Pressure, Improves Bone Health, Improves Eye Health, Good for Skin Health, Detoxify the Body, Prevents the Risk of Diabetes and Contain Anti-inflammatory Properties:

Nutritional Value of Leek:

Leek contains lots of Vitamin, Minerals and other components. Some of the vitamins that Leek has Vitamin C, Vitamin K, Vitamin E, Vitamin A, Riboflavin, Thiamin, Folate, Niacin, Pyridoxine, Pantothenic acid and Choline.  Leek also contains Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Leek also contains minerals such as calcium, magnesium, iron, protein, zinc, copper and selenium. The best part of the Leek is, it contains zero cholesterol.

Leek Boost Immunity:

The Leek is highly rich in Vitamin C, Vitamin E, and Vitamin A, which is very beneficial for our immune system. Vitamin C helps to promote the production of white blood cells in our body, which is the main element of our immune system that protect our body from various types of foreign invaders, such as bacteria and virus.

Leek Improves Digestive Health:

Due to the high amount of dietary fiber found in Leek, it is very beneficial for our digestive health and it also helps to prevent various types of digestive issues. Consumption of fiber rich foods, such as Leek helps to promote proper bowel movement and provide smooth passage for food through the digestive tract, which helps in digestion of food.

Leek Helps in Weight Loss:

Due to the high amount of dietary fiber present in Leek, it is very beneficial in weight loss. Fiber helps to keep our stomach feel fuller for a longer period of time, so that we should not feel hungry frequently. Beside this Leek is very low in calories, consumption of 100 grams of Leek can only provide 54.3 calories of energy, thus it can help in reducing the total daily calorie intake, which is very essential in weight loss regime.

Leek Prevents the Risk of Anemia:

As we all know, Anemia is a disease of iron deficiency in our body and Leek is highly rich in iron content, so consuming Endive on a regular basis can provide lots of iron that helps to prevent the risk of anemia.

Leek Prevents Various Types of Cancer:

Due to the high amount of antioxidant compound found in Leek, such as vitamin C, it is very beneficial for our overall health and also helps to prevent various types of cancer. An antioxidant found in Burdock Root helps in fighting against free radicals and neutralized them, so that they should not do any oxidative damage to our healthy cells; these free radicals are the main cause for various types of cancer, such as colon cancer, breast cancer, prostate cancers, etc.  

Leek Prevents Cardiovascular Diseases:

Due to the presence of dietary fiber in Leek, it is very beneficial for cardiovascular health and prevents various types of cardiovascular disease such as heart attack, heart stroke, etc.  Fiber help to reduce the bad cholesterol from our body and increase the good cholesterol, it also helps to prevent the plaque formation in the arteries.

Leek Reduce Blood Pressure:

The Leek is highly rich in potassium content, which acts as a vasodilator, which means, it reduces the strain from the blood vessels and provide smooth passage of blood through the arteries. Apart from these different studies have been proven that consumption of potassium rich food, such as Leek on a regular basis can reduce the blood pressure and prevent various types of disease, such as hypertension.

Leek Improves Bone Health:

The Leek is highly rich in Vitamin K and other vital mineral, such as calcium, copper, phosphorous, etc., which is very beneficial for our bone. Different studies have been proven that consumption of Leek on a regular basis is very good for our bone health and it also helps to prevent various types of bone related disease, such as osteoporosis.

Leek Improves Eye Health:

Leek contains high amount of Vitamin A, which is very beneficial for our eye health and it also helps to prevent the damage of the retina. Apart from these Leek contains high amount of antioxidant properties, it fights against free radicals and prevent them to do any kind of oxidative damage to our eye cells, thus prevent in macular degeneration and age related eye issues. 

Leek Good for Skin Health:

Due to the high amount of anti-bacterial and anti-oxidant properties present in Leek can help in reducing the various kinds of skin related issues. Antibacterial properties of Leek help to protect our skin from foreign invaders, such as bacteria and virus and anti-oxidant properties of Leek also help to protect our skin from oxidative damage caused by free radicals; it is the main cause of various types of skin issues, such as wrinkles, dark spots, signs of aging, etc.

Leek Detoxify the Body:

The Leek is diuretic in nature, which mean, it improves the urinary frequency in our body that helps to flush out the extra water, toxin, uric acid and other unwanted element from our body.

Leek Prevents the Risk of Diabetes:

Different studies have been proven that the anti-diabetic compound presence in Leek, which promotes the production of insulin in our body that, is very useful to reduce the absorption of glucose level in our blood stream, which is very useful to control the blood sugar level in our body, thus prevent diabetes.

Leek Contain Anti-inflammatory Properties:

Due to the high amount of amino acids found in Leek, it contains high amount of anti-inflammatory properties, which is very beneficial to reduce the inflammation of the skin, bone, other body organ.

Health Benefits of Leek

Nutritional Facts Of Leeks, (bulb and lower leaf-portion), raw


Nutrient Unit Value per 100 g
Waterg83.00
Energykcal61
Proteing1.50
Total lipid (fat)g0.30
Carbohydrate, by differenceg14.15
Fiber, total dietaryg1.8
Sugars, totalg3.90
Calcium, Camg59
Iron, Femg2.10
Magnesium, Mgmg28
Phosphorus, Pmg35
Potassium, Kmg180
Sodium, Namg20
Zinc, Znmg0.12
Vitamin C, total ascorbic acidmg12.0
Thiaminmg0.060
Riboflavinmg0.030
Niacinmg0.400
Vitamin B-6mg0.233
Folate, DFEµg64
Vitamin B-12µg0.00
Vitamin A, RAEµg83
Vitamin A, IUIU1667
Vitamin E (alpha-tocopherol)mg0.92
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg47.0
Fatty acids, total saturatedg0.040
Fatty acids, total monounsaturatedg0.004
Fatty acids, total polyunsaturatedg0.166
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0

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