Leeks are nutrient-dense, which means they are low in calories while being abundant in vitamins and minerals. Cooked leeks provide only 31 calories per 3.5-ounce (100-gram) serving. At the same time, they're abundant in provitamin A carotenoids like beta carotene. These carotenoids are converted by your body into vitamin A, which is necessary for eyesight, immunological function, reproduction, and cell communication.

They're also high in vitamin K1, which is essential for blood clotting and heart health. Meanwhile, wild ramps are high in vitamin C, which helps with immune function, tissue healing, iron absorption, and collagen formation. In fact, they contain almost twice as much vitamin C as the same amount of oranges. Leeks are also a strong source of manganese, which may help lessen PMS symptoms and enhance thyroid health. Furthermore, they contain trace levels of copper, vitamin B6, iron, and folate.

Leeks are high in antioxidants, including polyphenols and sulfur compounds. Antioxidants combat oxidation, which causes cell damage and leads to diseases such as diabetes, cancer, and heart disease. Kaempferol, a polyphenol antioxidant considered to protect against heart disease and several forms of cancer, is abundant in leeks.

They're also high in allicin, the beneficial sulfur component that provides garlic its antibacterial, cholesterol-lowering, and anticancer benefits. Meanwhile, wild ramps are high in thiosulfinates and cepaenes, two sulfur compounds that aid in blood coagulation and are considered to protect against some cancers.

Leeks are alliums, a vegetable family that includes onions and garlic. Several studies have found that alliums reduce the risk of heart disease and stroke. While the majority of this research has focused on onions or garlic, leeks include a number of beneficial chemicals that are considered to reduce inflammation and protect heart health. Kaempferol, for example, found in leeks, has anti-inflammatory effects. Kaempferol-rich meals have been linked to a decreased risk of heart attack or death from heart disease.

Furthermore, leeks include allicin and other thiosulfinates, which are sulfur compounds that may aid heart health by lowering cholesterol, blood pressure, and blood clot formation. Numerous studies have shown eating vegetables in the allium family can lower blood pressure. Blood pressure control is critical for relieving the burden on the cardiovascular system and lowering the risk of stroke, heart disease, heart attack, and atherosclerosis.

Leeks, like other vegetables, may aid with weight loss. This vegetable contains extremely few calories per serving, with 31 calories for 3.5 ounces (100 grams) of boiled leeks. Furthermore, leeks are high in water and fiber, which may help you avoid hunger, enhance feelings of fullness, and naturally eat less.

They also include soluble fiber, which creates a gel in your intestines and is very good for suppressing hunger and appetite. Furthermore, research consistently correlates vegetable-rich diets to weight reduction or decreased weight gain over time. Including leeks or wild ramps in your diet can help raise your overall vegetable intake, which may enhance this benefit.

Leeks include a variety of anti-cancer chemicals. For example, kaempferol in leeks has been associated with a decreased incidence of chronic illnesses, including cancer. According to animal studies, kaempferol may combat cancer by lowering inflammation, destroying cancer cells, and stopping them from spreading. Leeks are also high in allicin, a sulfur molecule known to have anti-cancer qualities.

Ramps grown on selenium-rich soil may help cut cancer risks in rats, according to animal research. Furthermore, human studies show that individuals who consume alliums on a regular basis, including leeks, may have a 46 percent reduced risk of stomach cancer than those who do not. Likewise, large consumption of alliums may be associated with a decreased risk of colon cancer. Keep in mind that further study is required before drawing firm conclusions.

Leeks may help with digestion. This is due in part to the fact that they contain soluble fiber, as well as prebiotics, which help to keep your gut healthy. Short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate are then produced by these bacteria. SCFAs can help to decrease inflammation and improve gut health.

Leeks are an excellent source of prebiotics. Prebiotics are beneficial microorganisms that live in the digestive system. They help to maintain a healthy digestive system and play a crucial function in nutrient absorption. Eating leeks can assist to balance the stomach's bacterial ecology, remove toxins, and accelerate digestive juices. All of these variables contribute to digestive health and can assist enhance overall health.