Nutrition Value And Health Benefits Of Leeks

Allium, a member of the Allium family, is a bulbous vegetable with a white base and light green to dark green top. Eat only the soft white part. Some people mistake this part for the stem or petiole, but it is actually a cylindrical bundle of leaf sheaths. 

Leeks have a slightly sweet flavor that is reminiscent of other leeks such as onions, shallots, garlic and chives. They are often used as a flavorful base for soups, stews, and other long-cooking dishes, just like onions. However, it has a mild flavor and can be enjoyed alone.

Nutrition Value:

There are 54 calories in 1 cup (89 grams) of raw green onions. Leeks contain 41.8 μg vitamin K, 1.87 mg iron, 0.428 mg manganese, 0.207 mg vitamin B6, 57 μg folic acid, 0.27 g fat and 1.6 g dietary fiber. Dietary fiber prevents the absorption of cholesterol from food and reduces cholesterol levels. Leeks are low in calories, so they can help control your weight. 

Health Benefits of Green Onions:

Green onions are rich in phytonutrients, nutrients, but are low in calories. Allium has laxative, antiseptic, antibacterial, diuretic, and antispasmodic properties that may help prevent and treat a variety of health problems. It can be added to soups, salads and casseroles. Prevents inflammation and cancer. Allium provides abundant nutrients and minerals at an affordable price. 

Cancer Prevention:

Allium has the ability to prevent and treat cancer. Insulin present in green onions works as a cancer fighting element. This study shows that it prevents mutations in DNA that are involved in cancer formation. Eating green onions daily reduces the risk of prostate cancer. 

The bioactive compound diallyl trisulfide inhibits tumor cell proliferation and inhibits angiogenesis within existing tumors. Allicin found in green onions neutralizes the production of free radicals in the body. The fewer free radicals there are in the body, the less the risk of cancer. Camphor is an anti-bacterial, anti-inflammatory, antioxidant, osteoporotic, anti-diabetic, cardioprotective, estrogenic/anti-estrogenic, anti-allergic, anti-anxiety, neuroprotective, anti-cancer, and analgesic. Anti-inflammatory properties present in blood reduce oxidative stress.

Prevents heart disease:

Flavonoids found in allium may help reduce your risk of heart disease. Flavonoids have positive effects on vascular function, blood pressure and serum lipid levels. This is due to kaempferol found in green onions. 

Rich in vitamin B(folic acid), which is essential for maintaining heart health. Reduces homocysteine ​​levels in the blood, which is linked to the risk of stroke and heart attack. Therefore deficiency of folic acid has a negative effect on the heart. 

Polyphenols protect cells and blood vessels from oxidative damage and prevent heart disease. All these facts and studies suggest that green onions should be included in your diet to prevent peripheral vascular disease, stroke and heart disease. 

Healthy Pregnancy:

Allium contains adequate amounts of folic acid, which is essential for a healthy pregnancy. A large amount of folic acid helps in cell division and DNA absorption. Prevents neural tube defects and miscarriage. 

This is also necessary between 28 and 31 weeks of pregnancy, as the baby needs enough time to develop in the uterus for a healthy and safe birth. Green onions help your child have regular bowel movements. Including green onion in the diet of lactating mothers does not cause constipation in newborn babies.

Cholesterol levels:

Green onions contain sulfur, which reduces bad cholesterol. Allicin inhibits HMG-CoA reductase, a specific liver enzyme involved in cholesterol production. Phytonutrients: Sulfides and thiols present in allium reduce bad cholesterol in the body and maintain cholesterol levels. 

Helps in weight loss:

Leeks are low in calories and fills your stomach without reducing your weight. It is rich in dietary fiber, which keeps you feeling full for longer and helps prevent snacking. Fiber helps boost your metabolism, burn more calories and maintain your energy levels. Inulin is a prebiotic that reduces the risk of weight gain and obesity by maintaining the diversity and balance of gut bacteria. 

Healthy Gut:

Leeks contain prebiotics that not only reduce the chances of obesity but also manage the bacteria that allow us to absorb nutrients from the food we eat. It removes waste products from the body, activates intestinal motility and secretes digestive juices. Leaky gut causes inflammation, so fiber-rich foods reduce cellular inflammation. 

Infection Prevention:

Allium cures infections like hay fever, cold, influenza and urinary tract infections due to its antiseptic and soothing properties. It is rich in vitamin A, which helps form red and white blood cells that carry oxygen throughout the body and fight infection.

Treatment of Anemia:

Anemia is caused by a decrease in the presence of hemoglobin and red blood cells in the body, which reduces the amount of oxygen in the body. This results in decreased energy levels, reduced immune function and decreased brain function. WHO estimates that half of the 1.62 billion cases of anemia are due to iron deficiency and other genetic factors. 

Stroke prevention:

Studies have shown that people who consume more vitamin C have a 42 percent lower risk of stroke than those who consume less vitamin C. Including vegetables and fruits in your diet increases vitamin C in your blood. 

Fights Free Radical Damage:

Vitamin C is an antioxidant that protects against damage caused by free radicals and pollutants like smoking, tobacco and toxic chemicals. The build-up of free radicals in the body contributes to health problems such as arthritis, heart disease and cancer. Free radicals are produced in the body during the breakdown of food and during exposure to tobacco, smoking and radiation.

Author: MedBlog18 Blog Team

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