All the benefits you didn’t know about this vegetable and they will surprise you

In many cuisines, leeks often take a back seat, used only as a complement to soups or stews. However, this vegetable, a close relative of onions and garlic, is a nutritional gem that deserves much more recognition. Not only does it bring smooth and sophisticated flavor to your dishes, but it also offers an impressive array of health benefits.

The leek has been used since ancient times for both its culinary properties and its medicinal value. Rich in vitamins, minerals and compounds with protective effects on the body, leeks can become a great ally of your health if you incorporate them frequently into your diet.

All the benefits you didn’t know about leeks that will surprise you

1. Strengthens the immune system

Thanks to its content in vitamin C, antioxidants and sulphur compounds, leeks help to strengthen the body’s defences. Regular consumption can help prevent colds and other common infections.

Advice: Eat it raw in salads or lightly cooked to better preserve its properties.

2. Promotes digestion and fights constipation

Leeks are rich in soluble fiber, especially inulin, which promotes the development of beneficial intestinal bacteria. It also helps regulate intestinal transit and prevents digestive problems.

Advice: Incorporate it into soups and creams. You can boil it and then blend it with a little potato for an easy-to-digest meal.

3. Purifies the body and improves kidney function

It has natural diuretic properties, so it helps eliminate fluids and toxins accumulated in the body. It is ideal for those who suffer from fluid retention or want to detoxify their body naturally.

Advice: Make leek broths with other vegetables like celery and parsley for a cleansing drink.

4. Protects the heart and lowers cholesterol

The antioxidant compounds in leeks, such as allicin, help lower blood pressure and LDL (bad) cholesterol, while protecting blood vessels. This makes it an ally to prevent cardiovascular diseases.

Advice: Roast it in the oven with a drizzle of olive oil and lemon as a healthy garnish.

5. Helps maintain a healthy weight

Low in calories and rich in water and fiber, leeks are ideal to include in weight management diets. Provides satiety without providing many calories.

Advice: Use it as a base for cakes or as a substitute for other more caloric ingredients.

6. Improves bone health

It contains vitamin K, essential for good bone health and proper blood clotting. This vitamin works in conjunction with calcium and other minerals present in leeks.

Advice: Combine leeks with calcium-rich foods such as cheese, sesame seeds or almonds.

7. It has anti-cancer effects

Various studies have shown that the sulphurous compounds present in leeks, as in other vegetables of the genus Allium, have properties that help reduce the risk of certain types of cancer, especially digestive cancers.

Advice: Do not overcook the leek, as prolonged high temperatures can destroy some of these protective compounds.

What is the best way to consume leeks?

The best way to consume leeks depends on the goal you are looking for:

• To make the most of its medicinal and antioxidant properties, it is ideal to consume it raw or barely cooked. In salads finely sliced or marinated with lemon and olive oil, it retains much of its vitamins and active compounds such as allicin.
• To improve digestion and facilitate its assimilation, it is preferable to steam or boil it, as it becomes more tender and soft on the stomach. Creams and broths are excellent options for this purpose.
• Roasted in the oven or on the grill with a touch of olive oil, it enhances its flavor and allows a very pleasant texture. This preparation is ideal as a healthy and tasty side dish.
• Avoid over-frying it, as it can lose valuable nutrients and absorb too much fat, which reduces its nutritional benefits.

Quick tip:
I included both the white and green parts of the leek. The white part is softer and sweeter, while the green part, although more fibrous, also contains important nutrients and can be used in broths or stews.

How to choose and preserve leeks better?

• I chose the firmest ones, with a white stem, with intense green leaves and no spots.
• Keep them in the refrigerator, wrapped in damp paper, for up to a week.
• You can freeze them, previously washed and cut into slices.