Elaine Moran Wellness

Healthy Habits, Delicious Life!

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Leeks

Health BENEFITS of Leeks:

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Vitamin A (Beta-Carotene)

  • works as an antioxidant fighting damaging free radicals
  • promotes healthy eyes, bones, and skin
  • supports fertility and reproductive health
    (see full list here)

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Manganese

  • helps the body absorb calcium
  • important for healthy bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Allyl Sulfides (Phytonutrients)

  • help block cancer-promoting enzymes reducing cancer risk
  • aid in lowering blood pressure and blood cholesterol
  • help strengthen the immune system and reduce inflammation

High in Fermentable Fiber (Prebiotic)

  • feeds and strengthens the healthy bacteria in the gut 
  • aids in reducing heart disease and diabetes
  • helps strengthen the immune system and lowers the risk of obesity

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup sliced leeks, raw = approximately 54 calories)

86%
Carbohydrates
9%
Protein
5%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup sliced leeks, raw)

12.6g
Carbohydrates

1.3g
Protein

.3g
Fat

FIBER & NATURAL SUGARS

(grams per 1 cup sliced leeks, raw)

1.6g
Fiber*

3.5g
Natural Sugars*

NET CARBS

(grams per 1 cup sliced leeks, raw)

11g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.