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Super Foods that Heal - LEEKS PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006
LEEKS

Health Benefits of leeks

ImageLeeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leek is related to garlic and onions, it contains many of the same beneficial compounds found in these well-researched, health-promoting vegetables.

Lower LDL Cholesterol While Raising HDL Cholesterol

A high intake of Allium vegetables has been shown to reduce total cholesterol and LDL, or “bad” cholesterol levels, while at the same time raising HDL, or “good” cholesterol levels. This can be very important for preventing the development or progression of the blood vessel plaques that occur in atherosclerosis and diabetic heart disease. If these plaques grow too large or rupture, the result can be a heart attack or stroke. Allium vegetables have also been shown to lower high blood pressure, another risk factor for heart attack and stroke.

Protection from Cancer

Regular consumption of Allium vegetables, as little as two or more times a week, is associated with a reduced risk of prostate and colon cancer. The research focused on colon cancer suggests that several of the compounds found in these foods are able to protect colon cells from cancer-causing toxins, while also stopping the growth and spread of any cancer cells that do happen to develop.

Although leeks contain many of the same compounds as those active in fresh garlic and onions, they contain them in smaller amounts. For this reason, larger amounts of leeks may need to be eaten to obtain the benefits provided by its Allium family cousins. Fortunately, the mild, sweet taste of leeks makes this easy to do.

Stabilize Blood Sugar Levels

In addition to their unique properties as Allium family vegetables; leeks also emerged from our food ranking system as a very good source of manganese and a good source of vitamin B6, vitamin C, folate, and iron. This particular combination of nutrients would make leeks particularly helpful in stabilizing blood sugar, since they not only slow the absorption of sugars from the intestinal tract, but help ensure that they are properly metabolized in the body.


Leek

Nutrition Facts

 serving size:  servings: 11.0

  Calories per serving:

calories 54.29;Calories from fat 0.3

% daily value*

 Total Fat 0.3
   Saturated Fat 0.0
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.15 g
   Monounsaturated fat 0.00 g
Cholesterol 0.00 mg
Sodium 17.80 mg
Potassium 160.20 mg
Total Carbohydrate 12.59 g
Net Carbohydrate 10.99 g
   Dietary fiber 1.60 g
   Sugars 3.47 g
Protien 1.33 g
Vitamin A 1483.63            Vitamin C 10.68 mg
Calcium 52.51 mg             Iron 1.87 mg
Actual values are used in this label instead of % of DRV
Total Protien 9.19% 
Total Carbohydrate 86.68% 
Total Fat 4.13% 
 

Serves 1.0    •   
54.29 Calories per serving.    •    PCF Ratio: 9-87-4
Protein  per serving: 1.33 g g    •    Carbohydrate per serving: 12.59 g g    •

   Fat per serving: 0.27 g g

Ingredients:
1 cup - LEEK, RAW, bulb & lower leaf-portion

Recipe Directions:

Complete Nutrient Analysis:

 

Nutrient

 

 

Calories  54.29

Food Energy (kj) 227.15 kj

 

Protein (g) 1.33 g

Calories from Protein 4.99

% Calories from Protein 9.19

Carbohydrates (g) 12.59 g

Calories from Carbohydrates  47.06

% Calories from Carbohydrates 86.68

Est. Net Carbs (g) 10.99 g

Starch (g)* 0.00 g

Sugars (g) 3.47 g

Glucose (g)* 0.00 g

Fructose (g)* 0.00 g

Galactose (g)* 0.00 g

Sucrose (g)* 0.00 g

Lactose (g)* 0.00 g

Maltose (g)* 0.00 g

Dietary Fiber (g) 1.60 g

   

   

Total Fat (g) 0.27 g

Calories from Fat 2.24

% Calories from Fat 4.13

Saturated Fat (g) 0.04 g

 

 

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.00 g

Polyunsaturated Fat (g) 0.15 g

Omega-3 (g) 0.09 g

Omega-6 (g) 0.06 g

 

 

Cholesterol (mg) 0.00 mg

Ash (g) 0.94 g

Water (g) 73.87 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

% Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          1483.63

Vit-B1 Thiamine (mg)            0.05 mg

Vit-B2 Riboflavin (mg)                 0.03 mg

Vit-B3 Niacin (mg)                  0.36 mg

Vit-B5 Pantothenic Acid (mg)    0.13 mg

Vit-B6 Pyridoxine (mg)           0.21 mg

Total Folate (mcg)                        56.96 mcg

Folate, Food (mcg)                  56.96 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          56.96 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         10.68 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.82 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  41.83 mcg

Minerals

Calcium (mg)          52.51 mg

Magnesium (mg) 24.92 mg

Phosphorus (mg) 31.15 mg

Potassium (mg)     160.20 mg

Sodium (mg)         17.80 mg

Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.11 mg

Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                1.87 mg

Manganese (mg)   0.43 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.89 mcg

Zinc (mg)                 0.11 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 0.00 mg

Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

Vit-A (mcg_RAE) 73.87 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 890.00 mcg

Carotene, alpha (mcg) 0.00 mcg

Cryptoxanthin, beta (mcg) 0.00 mcg

Lycopene (mcg) 0.00 mcg

Lutein+zeaxanthin (mcg)  1691.00 mcg

Amino Acids

Histidine (g)*0.02 g

Isoleucine (g)*0.05 g

Leucine (g)*0.09 g

Lysine (g)*0.07 g

Methionine (g)*0.02 g

Phenylalanine (g)*0.05 g

Threonine (g)*0.06 g

Tryptophan (g)*0.01 g

Valine (g)*0.05 g

Alanine (g)*0.07 g

Arginine (g)*0.07 g

Aspartic acid (g)*0.13 g

Cystine (g)*0.02 g

Glutamic acid (g)*0.20 g

Glycine (g)*0.06 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.06 g

Serine (g)*0.08 g

Tyrosine (g)*0.04 g

 

 

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

FA 16:0 (g)0.03 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.00 g

FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

 

     Monounsaturated Fatty

Acids

The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.00 g

FA 18:1 c (g)*0.00 g

FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

 

       Polyunsaturated Fatty

Acids

More good fats

FA 18:2 undifferentiated (g)0.06 g

FA 18:2 n-6 c,c (g)*0.00 g

FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

FA 18:3 undifferentiated (g)0.09 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

 

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.

Last Updated ( Thursday, 15 February 2007 )
 
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