Nutritional value of leeks

Leek is a pungent and warm food that nourishes the liver and kidneys, warms the middle and promotes the flow of qi, disperses blood and detoxifies, and warms the stomach. In the north, leeks are the main ingredient in making dumplings during the Chinese New Year. They are green in color and have a strong flavor. Whether used to make meat or vegetarian dishes, they are very flavorful. Chives, also known as yellow chives and chive white, are softened varieties of chives. They are yellow-white because they are not exposed to sunlight, and their nutritional value is inferior to chives.

Nutritional value of leeks

Leeks have a high water content (85%) and are low in calories. They are an excellent source of iron, potassium and vitamin A, and a general source of vitamin C.

Nutritional content (per 100g)

Calories 16 kcal, protein 2.7 g, fat 0.4 g, carbohydrates 0.3 g, cholesterol zero, dietary fiber 1.6 g, calcium 48 mg, iron 1.3 mg, phosphorus 38 mg, potassium 290 mg, sodium 2.7 mg, copper 0.08 mg, magnesium 25 mg, zinc 0.31 mg, selenium 1.38 μg, B1 0.06 mg, B2 0.13 mg, B6 0.16 mg, E 2.6 mg, A 1332 μg, niacin 0.8 mg, C 15 mg, carotene 7.99 mg, pantothenic acid 0.6 mg, K 180 μg

The effects of leeks

Europeans have long used leeks for medicinal purposes, such as stimulating appetite, inhibiting the growth of pathogenic bacteria and harmful organisms, and stimulating urination to remove excess water from the body.

Leek contains more crude fiber, which can promote gastrointestinal motility and effectively prevent habitual constipation and colon cancer. These fibers can also wrap up the sand, hair, and metal chips in the digestive tract and excrete them with the stool, so leeks are known as "intestinal cleansing grass".

Leek contains volatile essential oils and sulfur-containing compounds, which can promote appetite and lower blood lipids, and have certain therapeutic effects on hypertension, coronary heart disease, hyperlipidemia, etc. Sulfur-containing compounds also have certain bactericidal and anti-inflammatory effects.

Alliin is the source of the unique smell of leeks and garlic. This substance can be converted into allicin under the catalysis of alliinase, which has a strong smell. Allicin then combines with vitamin B1 to form allithiamine, which has the same physiological activity as vitamin B1. At the same time, allithiamine has a higher absorption rate in the small intestine and a higher transfer rate to body tissues after absorption than vitamin B1. Since allithiamine can accelerate the decomposition of lactic acid (fatigue substance), it has the effect of resisting fatigue and promoting recovery. In addition, allithiamine also has different effects such as increasing appetite, stabilizing emotions, and promoting sweating.

Leeks are rich in calcium and iron, and these two elements are of great significance for the formation of bones and teeth and the prevention of iron deficiency anemia.

Dietary precautions

Eating leeks in spring is good for the liver. According to the health-preserving principle of "four seasons emphasis" in traditional Chinese medicine, nourishing the liver should be the first priority in replenishing the five internal organs in spring, and leeks are the food that warms and nourishes the liver and kidneys.

The quality of leeks is best in early spring, second best in late autumn, and worst in summer.

Eating too much leek will cause internal heat and is difficult to digest. Therefore, people with yin deficiency, excessive fire, excessive eye discharge and weak gastrointestinal tract should not eat too much leek. The recommended amount is 50 grams per person each time.

How to buy, store and eat leeks When buying leeks, try to choose those with wide leaves, soft to the touch, thick, dark green and without folded leaves. If you find that the leaves hang down loosely in your hand, it means that they are no longer fresh.

In addition, check whether there is still moisture at the end of the leek root. Usually, leeks are sold in bundles, and merchants will tie a thin rope at one end of the root. This will cause the moisture in a section of the root to evaporate due to the respiration of the plant and it will no longer be fresh. Therefore, when storing, be sure to untie the thin rope to reduce moisture evaporation.

Wrap the unsoaked leeks with paper, put them in a plastic bag, and refrigerate them in the refrigerator. They can be stored for about a week. However, as the storage time increases, the nutrition and taste of the leeks will be affected, so it is recommended to eat fresh leeks as soon as possible.

Washed raw leeks can be chopped and used with meat, eggs or other vegetables to make stuffing or soup.

Cooking Notes

When the cut part of the leek comes into contact with the air before being cooked, the unpleasant smell will increase, so it is necessary to wash and chop the leek when preparing to cook.

Also, if heated for too long, the leeks will become soft and their original bright green color will be lost, so you should pay attention to the heat when cooking.

Related Recipes

Chive Dumplings  

Mix leeks, shrimps and fried eggs together, add appropriate amount of seasoning and mix well to make stuffing. Put appropriate amount of stuffing in each piece of dough and wrap it up.

The dumplings are made of a variety of foods, with the stuffing wrapped in the skin, so various nutrients are not easily lost and are more nutritious.

Fried pork with leek

Stir-frying leek segments and lean pork slices together can not only eliminate the peculiar smell of leeks, but also enable the carotene in the leeks to be absorbed synergistically with animal protein, thereby increasing the absorption rate of carotene. Therefore, eating leeks and animal foods together can better promote nutrient absorption, and it is a very good nutritional combination package.

Suitable for

It is edible for most people.