The Food Coach

Healthy Food Database - Leeks

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The leek is a member of the same family as garlic and onion. It is the symbol of the Welsh. Leeks are sweet tasting and delicious in soups. Leeks are long and straight, made up of layers of leaves white at the base, ranging to dark green at the ends. Leeks contain kaempferol an antioxidant which helps reduce the risk of cancer and premature aging. The green tops of leeks are also a great source of antioxidants specifically good to help reduce the risk of age related macular degeneration and cataracts.
Category: Vegetable
In Season:
To Buy: Buy small to medium sized leeks that are crisp and fresh in colour. Avoid them if they have dry, discoloured tops.
To Store: Store in a plastic bag in the crisper section of the fridge for up to 5 days.
Tips & Tricks: Wash leeks very thoroughly - to wash remove the dark green leaves. Slice down the length of the leek (don't cut all the way through). Place the cut end under cold running water, fanning out the leaves and ensuring all the grit is removed.

Nutrition (1 Unit):

Weight (grams): 83
Carbohydrates, g: 3.4
Fat (g): 0.3
Monosaturated Fat , g: 0.0
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 118
Protein (g): 1.7
Saturated Fat, g : 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Very low

Cooking:

Cooking Tips: Slice thinly and saute in olive oil until they almost caramelise. Serve on home made pizza with goats cheese and olives.

Benefits the Following Health Conditions:*

Cold and Flus

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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