Leek belongs to the family Liliaceae and genus Allium which is composed of approximately 600 known species that have been distributed all over the Northern hemisphere. Leeks are perennial, herbaceous, and bulbous herbs with an intense aroma. Though it is a biennial plant, it is cultivated as an annual. The Allium ampeloprasum does not form hard bulbs like garlic and onions. The plant only possesses a solitary, cylindrical ovoid- subglobose bulb. The swollen stem is enclosed with 6 to 9, flat and cylindrical blue-green leaves which are about 3 ft. long.

Leeks are also commonly referred to as English Leek, European Leek, Kurrat Leek, and Wild Leek. It has a long tradition as a food and medicinal plant. Today, Leek is cultivated in regions with cool climates all over the world. It demonstrates laxative, diuretic, antiseptic, anthelmintic, antibacterial, vadodilator, diuretic, and antispasmodic effects. American Flag, Giant Musselburgh, King Richard, Retina, and Pancho are the five varieties of Leeks.

History

Originated from Middle Asia, Leeks are cultivated in various parts of the world such as Western Asia and Mediterranean countries.

This vegetable has been cultivated since the time of Ancient Egyptians. The Egyptians and Romans use it in their cuisine during the great feasts. It was grown for more than 3,000 years in Asia and Europe. Leeks were cultivated during the Middle Ages in Europe. With the arrival of the first settlers, the Leeks were cultivated in North America. Leeks have become popular in the United States recently. Today, Leek is grown widely in Northern Europe and Asia, from Ireland to Northern China.

Plant

It is a robust, odorous, and erect herb that grows to a height of 60-100 cm (2-3 feet). The flat leaves emerge from a cylindrical ovoid- a subglobose bulb that bears fibrous and shallow roots. The bulb is 8-10 cm (3-4 inches) long and 2-3 mm in diameter. The leaves are cylindrical, alternate, blue-green or yellow-green and 3 ft. (0.9 m) long.  The erect stem grows 0.5-0.75 m high with 2 inches as a diameter. An umbel-like inflorescence composed of white, pink, or purple flowers grows at the tip of the stem. The flowers are ovate-oblong and 4–6 mm long. The fruit contains six small and black seeds of 2–3 mm × 2 mm. The plant grows best in fertile and well-drained soils.

Health Benefits of Leeks

Leek is loaded with a high amount of phytonutrients, nutrients, and a low amount of calories. Due to the laxative, antiseptic, antibacterial, diuretic, and antispasmodic properties, Leeks helps to prevent and treat various health problems. It could be consumed by adding to the soups, salads or casseroles. It prevents inflammation and cancer. Leeks provide an ample amount of nutrients and minerals at a favorable cost.

1. Prevent cancer

A leek has the ability to prevent and treat cancer. Insulin which is found in Leeks acts as a cancer-protective component. The study shows that it also prevents DNA mutation which is the cause of forming cancer. The daily intake of Leek helps to reduce the risk of prostate cancer.

A bioactive compound named diallyl trisulfide eradicates the growth of tumor cells and forbids the blood vessels to form within the existing tumors. Leeks have allicin neutralize the development of free radicals in the body. The low presence of free radicals in the body is related to a low risk of cancer. Kaempferol is an antioxidant that provides antimicrobial, anti-inflammatory, antioxidant, anti-osteoporotic, antidiabetic, cardioprotective, estrogenic/antiestrogenic, antiallergic, anxiolytic, neuroprotective, anticancer, and analgesic activities which helps to relieve oxidative stress in the blood.

The consumption of Kaempferl reduces the chances of colorectal cancer and gastric cancer. It prevents the damage of blood vessel linings by lowering stiffness, relaxing the blood vessels, and dilating with the release of nitric oxide.

2. Prevent heart ailments

Flavonoids found in Leeks helps to lower the risk of cardiovascular disease. Flavonoids have a positive impact on vascular function, blood pressure, and serum lipid levels. It is due to the kaempferol found in leeks.

Vitamin B (folate) is found in high amounts which is crucial for maintaining heart health. It lowers the homocysteine levels in the blood which is associated with chances of stroke and heart attack. This is why a deficiency in folate is harmful to the heart.

The polyphenols protect the cells and blood vessels from oxidative damage thus preventing cardiovascular conditions. All these facts and studies show that Leeks should be added to the diet in order to prevent peripheral vascular disease, stroke, and heart disease.

3. Healthy pregnancy

Leek possesses an adequate amount of folate which is essential to have a healthy pregnancy. The high amount of folate helps in cell division and DNA absorption. It also prevents neural tube defects and miscarriage.

It is also essential during the 28–31 week gestational period as the baby requires enough time to develop in the womb to have a healthy and safe delivery. Leeks assist in the regular bowel movements of the baby as well. The addition of leek to the diet of breastfeeding mothers prevents constipation in newborns.

4. Cholesterol levels

Leeks contain sulfur which reduces the bad cholesterol. Allicin inhibits HMG-CoA reductase which is a specific enzyme in the liver that is responsible for production of cholesterol. The phytonutrients: sulfides and thiols which are present in Leeks maintain the cholesterol level by lowering the bad cholesterol in the body.

5. Assist in losing weight

Leeks contain a low amount of calories which makes them full without feeling heavy in the stomach. As it is rich in fiber, it makes us full for a long period of time which helps to prevent short meals. The fiber boost metabolism which allows burning more calories and maintaining the level of energy.

Inulin is prebiotic which reduces the risk of weight gain and obesity by maintaining the diversity and balance of intestinal bacteria.

6. Healthy gut

Leeks contain prebiotics not only lower the chances of obesity but manage the bacteria which allows the absorption of nutrients from the food that we eat. It eradicates the waste from the body, vitalizes intestinal peristalsis, and secretes digestive fluids. The leaky gut results from inflammation so the foods which are rich in fiber soothe the inflammation of cells.

7. Prevent infections

Leeks cure as well as prevent the infections such as hay fever, colds, flu, and urinary tract infections due to their antiseptic effect and soothing action. It possesses a meaningful amount of Vitamin A that assists in the development of red and white blood cells which transports oxygen to the overall body and counteracts infection.

8. Treats anemia

The low presence of hemoglobin and red blood cells is the cause of anemia because a low amount of oxygen is reached to the body. It leads to a low level of energy, low immunity, and poor brain function. The WHO evaluated that half of cases of anemia in 1.62 billion is caused due to the deficiency of iron and other is caused due to genetic factors.

9. Prevents stroke

The study shows that the people who intake a high amount of Vitamin C, their risk of stroke was reduced by 42% in comparison to those with low intake. The addition of veggies and fruits to the diet increases the Vitamin C in the blood.

10. Combat free radical damage

Vitamin C is an antioxidant that prevents the damage of free radicals, pollutants such as smoke, cigarette, and toxic chemicals. The buildup of free radicals in the body contributes to the health problems such as arthritis, heart disease, and cancer. During the process of breaking down of food in a body and when exposed to tobacco, smoke, or radiation the free radicals are developed in the body.

Traditional uses     

• Leek bulb is considered as anthelmintic, anticholesterolemic, antiasthmatic, antispasmodic, antiseptic, cholagogue, diuretic, diaphoretic, stimulant, expectorant, stomachic, febrifuge, vasodilator, and tonic.
• The crushed bulb is used to soothe the pain of insect bites and stings.
• It is used in traditional Iranian medicine as an anti-atherogenic remedy.
• In traditional Iranian medicine, it is used to ease constipation, hemoptysis, asthma, obesity, gout, headache, hemorrhoids and is used as an emmenagogue, diuretic, and aphrodisiac.
• In ancient Greece, Leek was used to treat nosebleeds.
• Seeds are useful for chronic diarrhea, vitiligo, freckle, hemorrhoids, and neuralgia.

How to Eat  

• Leeks are consumed raw by adding in salads or cooked as leek and potato soup.
• It is braised with carrots and celery.
• It could be baked, braised, broiled and sautéed
• The cooked leeks could be seasoned with herbs and lemon juice.
• It is added to egg dishes such as quiches and frittatas.
• The sliced or pureed leeks could be added to soups, stews, and stocks.
• The thin-sliced leeks are added to salads.
• Leeks are combined with other vegetables such as squash, carrots, and beets.
• It is used as the main ingredient in various soups, vegetable dishes, dumplings, fish, and meat dishes.
• Finely chopped leeks are used to enhance the taste and flavor of salads.
• It is also used to prepare omelets.
• The deep-fried Leek strips are served as snacks or used to garnish other dishes.
• Leeks are consumed in Asia by cooking in soups, noodles, or stirfried with seafood or meat.
• Leeks are vital ingredients of plain leek soup, cock-a-leekie soup, and vichyssoise.

References

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