The leek belongs to the same family as onions, scallions, chives, and garlic. It is a vegetable, and the edible part of the plant is a bundle of leaf sheaths that is sometimes erroneously called a stem or stalk. They look like a giant green onion but have a much milder, somewhat sweet flavour and a creamier texture when cooked. Rene Tabaro, a nutritionist at King Faisal Hospital, says their incredible properties make them a preferred ingredient for anybody trying to stick to a healthy diet. He says that while often overlooked, leeks are an incredible superfood that contain an amazing amount of nutrients. “They can be a natural solution for our cardiovascular and digestive system problems, and they make the skin glow,” he says. Moreover, he says, it is impossible to get bored of eating leeks, as they can be prepared in many different ways. “Leeks have a sweet onion-like taste, they are very versatile and only have 31 calories per 100g of cooked serving,” he adds. Moreover, Tabaro says, leeks are pretty much fat-free, which makes them the perfect food for anybody on a strict diet. Also, like many other green vegetables, they are a great source of water and fibre, Tabaro says. He explains that this creates a sense of fullness and, therefore, helps avoid overeating. “Due to the high levels of protein, these vegetables are also great for gym-goers and anybody looking to increase muscle mass,” he says. Joseph Uwiragiye, the head of the nutrition department at University Teaching Hospital of Kigali (CHUK), says leeks are nutrient-dense, meaning that they’re low in calories yet high in vitamins and minerals. At the same time, he says, they’re particularly high in provitamin A carotenoids, including beta carotene. He explains that the body converts these carotenoids into vitamin A, which is important for vision, immune function, reproduction, and cell communication. Leeks are also a good source of manganese which may help reduce premenstrual syndrome (PMS) symptoms and promote thyroid health. What’s more, Uwiragiye says, is that leeks also provide small amounts of copper, vitamin B6, iron, and folate. Fighting diseases Erick Musengimana, a nutritionist at Rwanda Diabetes Association in Kigali, says leeks are heart-friendly foods due to the amount of folate present in the whole length of the plant. This compound, he says, has been known to help protect blood vessel linings from damage. Studies have shown that with the help of the flavonoid kaempferol, found in high quantity in leeks, it has been proven that this food can lower the risk of heart attacks and diseases. Moreover, Musengimana says the high concentration of antioxidants can offer protection to the blood vessels against oxidative damage. Besides, he says leeks present a significant amount of vitamin A which helps in maintaining immune system. According to Musengimana, this compound is helpful in reducing inflammation and strengthening the body, which helps fight infections. Moreover, Musengimana says it has been proven that the high levels of vitamin E reduce the spread of pro-inflammatory molecules such as cytokines. Musengimana says best results can be seen by introducing moderate to high quantities of dark leafy greens in your diet. This, he says, is not limited to leeks but also kale, broccoli, and spinach, among many others. Uwiragiye says leeks, among other green vegetables, are a source of vitamin B6, the one responsible for the health of our nervous system. According to studies, leeks have been found essential to reduce fatigue and soothe the effects of everyday stress. Moreover, Uwiragiye says the presence of high levels of manganese, vitamin C, and folate helps maintain a steady focus - avoiding tiredness. In addition, Tabaro says leeks are an amazing source of fibre and that the fibre available in the leeks is both soluble and insoluble. He adds that the first one guarantees a regular digestion process and can be a solution to constipation, while the second kind of fibre will stay in the digestive system, cleansing the bowels and promoting movements.
