Meet the ingredient #8: Leek

It is important to know the properties of the ingredients we are using to cook. So, I decided to start this "Meet the ingredient" section and today I'll present Leeks.

Introduction

Part of the Liliaceae family, the same as garlic and onion, leek is a herbaceous plant commonly consumed starting with the basal portions of the leaves, called sheaths, which overlap to form a cylindrical false stem. There are two varieties, one with a summer ripening, smaller and more tender, the other with a winter ripening, less tender and with a more intense flavor.

Properties

• They help to lose weight: first of all, they are a low-calorie food but with a good satiating effect. Thanks to the good amount of fibers they contain they bring benefits in case of obesity. The dietary fiber content of leeks also benefits the cleansing of the intestine
• Antibiotic: it is a natural antibiotic, this property is due to the allicin that brings benefits also in case of rheumatism and arthritis.
• Diuretics: they have diuretic and slightly laxative properties. Their intake is recommended in case of urinary tract problems, constipation and hemorrhoids.
• Detox: leek contains a lot of potassium (300 mg per 100 gr of leek) and little sodium. This increases the secretion of liquids in the body and the elimination of toxic substances through the kidneys. Because of their detoxifying properties, leeks are recommended for those suffering from kidney disease and to provide benefits in case of swelling.
• Carminatives: they have carminative properties, which means they reduce the formation of intestinal gas. They also have antiseptic properties for the digestive system.
• Digestive: Leek is rich in essential oils that stimulate the secretion of gastric juices. For this reason leeks are a food suitable for improving digestion.
• Benefits to the Skin: they also have the property of keeping the skin of the body elastic, thanks to the benefits of vitamin E and carotene.
• They reduce cholesterol: They help to lower the level of bad cholesterol in the blood and help to strengthen the immune system. their intake is useful in case of colds and infections.
• Blood pressure: Consuming leeks regularly helps to lower the pressure and brings benefits in the prevention of cardiovascular diseases.
• Aphrodisiacs: one of their properties that was already known by the ancient Romans (the poet Martial praised its praise) and which has remained alive until today, is the aphrodisiac.
• Pregnancy: For the good content of folates are recommended during pregnancy. These compounds in fact help to prevent malformations in newborns.
• Free Radicals: Polyphenols have powerful antioxidant properties that counteract the effects of free radicals. These are responsible for the onset of certain cancers and premature aging.

To preserve the properties and benefits of the contained substances unchanged, the leeks should be eaten raw. Unfortunately, many of the recipes that contain them include cooking.

Calories and nutritional values

100 grams of leeks have a calories contain 29 kcal, and:

• 87.8% of water
• 1.8% dietary fibers
• 1.5% protein
• 1.5% carbohydrates
• 3.8% soluble sugars
• 1% ash
• 0.3% fat

Minerals: iron, sodium, potassium, magnesium, zinc, copper, manganese, selenium, calcium and phosphorus.

Vitamins: vitamin A, vitamins B1 or thiamin, B2 or riboflavin, B3 or vitamin PP or niacin, B 5, B6, vitamin C, vitamin E, K and J. They also contain beta-carotene, lutein and zeaxanthin.

Amino acids: aspartic acid, glutamic acid, alanine, arginine, cystine, glycine, leucine, phenylalanine, histidine, isoleucine, lysine, proline, methionine, serine, tyrosine, tryptophan, valine and threonine.

Contraindications

Stressing that to benefit from all the properties of the leek it would be important to consume it raw, it does not present particular contraindications, except for specific intolerances or allergy to allicin.

It is recommended to limit its use in cases of low blood pressure, urinary incontinence, nickel allergy. It is instead recommended during pregnancy due to folic acid, but it is important to wash it with care and consume it cooked, always referring to the instructions of your doctor.

Usages

Leek can be cooked in many ways. It can flavor all kinds of dishes just like onions, but it is also very good on its own, baked in the oven or stewed.
So, here are some ideas on how to use it:

• flavour the rice or pasta dishes
• in soups together with other vegetables, such as potatoes
• to prepare savory pies or pizza
• to savour fish dishes, as it is more delicate than onion
• leek gratin
• in omlettes, alone or together with other vegetables

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