Impressive health benefits of leek A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

3. Leeks
Leeks (Allium porrum) are a vegetable that
belongs to the same botanical family as
chives, garlic, onions, scallions and shallots,
in the genus Allium. However, unlike its
fellow members, leeks do not form bulbs.
The edible part of the leek plant is the white
onion base and light green stalk (or stem),
while the dark green leaf sheaths are usually
discarded.

4. Leeks
• Leeks are believed to be originated in the
Mediterranean and Middle East. They have
been grown and used for cooking for more
than 3,000 years in Asia and Europe regions.
• Just like onions, leeks can be served either
cooked or raw, but make sure to just use the
whitest part of the plant. Leeks have a mild
onion-like flavor that works well in soups and
a variety of other dishes. Apart from that,
Leeks also have several health benefits that
are similar to those of garlic and onion

5. Nutritional Content of Leeks
100 grams of leeks contain about 83g of
water, 1g of protein, and 2g of dietary fiber.
Leeks are a good source of several vitamins
and minerals, including vitamin A, vitamin
B6, vitamin C, vitamin K, Iron, Calcium,
Magnesium and Manganese

6. Health Benefits of Leeks

7. 1.Leeks have Anti-Cancer Properties
Leeks are a good
source of allyl sulfides
which have been shown
to reduce the risk of
developing certain
cancers, particularly
stomach, prostate,
and colon cancer.

8. 2.Leeks Protect Against Heart Disease
Several studies have
shown that members of
the Allium family,
including Leeks, have a
slight blood pressure
lowering effect and may
help prevent heart
diseases like
arteriosclerosis, stroke
and cardiac failure.

9. 3.Leeks
Fight Infections
Leeks also act as an
antiseptic agent, which
help the body fight
against infection. You
may apply
leek extract on a wound
to prevent the infection.

10. 4.LeekImprove Digestive Health
Leek is one of the few
foods that contain
prebiotics, a type of good
bacteria, which is
necessary for a better
nutrient absorption. It
eliminates noxious waste
matter in the body,
stimulates peristaltic
action and secretes
digestive fluids, thereby
improving digestive
function.

11. 5.Leek Maintain Healthy Cholesterol
Levels
A regular intake of leeks
has been associated
with the decrease in
bad (LDL) cholesterol
and raise in the level of
good (HDL) cholesterol.

12. 6.Leek are Good for Pregnant
Women
Leek is very essential
for pregnant women as
they contain
considerable amount of
folate. The folate
consumption during
pregnancy has been
shown to reduce the
risk of neural tube
defects.

13. 7.Leek Strengthen Bones
Leeks are a rich source
of calcium and
magnesium. The
calcium along with
magnesium is essential
for bone health, helping
to convert vitamin D into
its active form in the
body and thus
strengthen the bones.

14. 8.Leek Prevent Anemia
Due to its iron content, leeks can also help
in preventing various types of anemia,
particularly iron-deficiency anemia. It is also
rich in Vitamin C, which can help in better
absorption of iron in the body.

15. 9.Leek Provide Protection From Sun
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.

16. 10.Leeks Aid in Hair Growth

17. 11. Leeks Aids in Weight Loss
Leeks help in weight loss and
fight obesity as they are low in
calories and fat-free. Leeks
are a natural appetite
suppressant. Their high fiber
content suppresses your
hunger by providing a feeling
of fullness. Both soluble and
insoluble fibers present in
leeks regulate intestinal activity
and reduce bloating. It can
also be added to your recipes
to get that extra flavor without
adding calories, proving
beneficial for those who want
to slim down

18. 12. Leeks have Balsamic Properties
Due to the presence of
volatile oils, leek juice
has a balsamic action
on the respiratory tract.
Thus, it can relieve the
symptoms associated
with flu, cold and hay
fever.

19. 13. Leek Acts as Antioxidant
Leeks are valuable
sources of antioxidants
such as polyphenols.
These antioxidants help
fight against free radicals,
preventing ageing and
many chronic diseases. A
serving of 100 grams
fresh leeks provides
about 3 mg gallic acid
equivalents (GAE).

20. 14. Leek promotes Nervous System
Health
High levels of homocysteine in
the blood can increase the risk
of cardiovascular diseases
such as coronary artery
disease and atherosclerosis.
Leeks contain a bioactive form
of folate called 5-
methyltetrahydrofolate, which
has been shown to lower the
concentration of homocysteine
in the blood. Kaempherol
present in leeks also improves
heart health by reducing the
production of nitric oxide.

21. 15.Leek as Asphrodisiac
Leeks along with
onions, garlic and celery
are knownfor centuries,
for their aphrodisiac
effects.Make a juice
with leeks and celery,
and you will be
surprised to see the
difference.

22. 16. Leek promotes eye health
Leeks are a good source of
lutein and zeaxanthin.
These compounds are vital
for healthy eyesight. They
protect your eye tissues
from the harmful oxidation
of DNA and cell
membranes, by filtering out
harmful light rays while they
enter your eyes. The
consumption of leeks in
adequate amounts protects
your eyes from cataracts
and age-related macular
degeneration.

23. 17. Leek 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.

24. 18. Leek Avoid scary blood clots
Rutin, a compound found
in high amounts in onions
and apples, could help
prevent dangerous blood
clots, according to a study
published this year in
the Journal of Clinical
Investigation. Rutin
inhibits platelet
accumulation in arteries
and fibrin generation in
veins, both signs of blood
clots.

25. 19. Leek Boost Folate
Folate (also called folic
acid, or vitamin B9)
plays a key role ?in
brain function,
and mental and
emotional health. A ½
cup (125 mL) of green
onions has nine percent
of your daily needs.

26. 20.Leek Control Blood Pressure
Onions, like apples and
berries, are a great source
of the antioxidant quercetin.
A study at the University of
Utah published in 2007
showed quercetin reduces
blood pressure in people
with hypertension. It also
seems ?to protect the lining
of blood vessels (damage to
this lining increases risk of
heart disease).