Introduction
Leeks are a vegetable of the Allium family, which also includes garlic, onions, and shallots. They have been enjoyed for hundreds of years by people around the world due to their unique flavor and potential nutritional benefits. As part of the healthy human diet, leeks can provide essential vitamins and minerals needed for optimal health. This paper will examine the various minerals obtained from eating leeks and discuss the potential health implications associated with them.
Nutrients in Leeks
Like all vegetables, leeks are naturally low in calories and have zero fat. Each 100-gram serving of leeks provides 20 calories, 2.6 grams of fiber, 3.2 grams of carbohydrates, and 0.3 grams of protein. Additionally, they contain significant amounts of vitamin A (1,133 IU), vitamin C (11% Daily Value) , folate (14% DV), vitamin K (13% DV), potassium (360 mg), magnesium (10 mg or 4% DV) and manganese (0.2 mg).
The minerals found in leeks can vary slightly depending on when and how they were grown as well as where they were picked. As such, these values may be slightly different than what is mentioned above. A comprehensive list of nutrients in one raw, cooked, or canned leek product shows that it contains six primary minerals: iron, calcium, zinc, copper, phosphorus, and sodium.
Iron
Iron is an essential mineral needed to produce hemoglobin, a molecule responsible for delivering oxygen throughout the body. Iron deficiency is a common health concern among many populations, particularly children and pregnant women. Inadequate iron intake can lead to anemia and other serious health complications. Leeks boast high iron content, providing 9.2 mg per 100 g serving.
Calcium
Calcium plays an important role in bone and tooth development, blood clotting, muscle contraction, hormone production, and transmission of nerve impulses throughout the body. It is especially important during early stages of childhood and adolescence as peak bone growth occurs at this time. Foods like leeks can help maintain adequate calcium levels. Leeks offer 40mg of calcium per 100g serving.
Zinc
This trace mineral is required for a wide variety of metabolic processes including gene expression, tissue repair, and immune function. Zinc deficient diets are linked to decreased immunity and poor wound healing, along with other potential health issues. Leeks provide 1.5mg of zinc 27 % of your daily recommended value per 100g .
Copper
In addition to its antioxidant capabilities, copper contributes to energy metabolism, formation of collagen, and absorption of iron. Despite its importance, copper is often overlooked and deficiencies can occur if a person does not get enough of this mineral. Fortunately, leeks are a good source of copper offering 0.4mg per 100g.
Phosphorus
Found abundantly in animal sources and some plant foods, phosphorus helps convert food into energy, form bones and teeth, generate red blood cells, regulate acid-base balance, and transport lipids. Similar to other minerals, inadequate intakes can negatively affect health status. Consuming leeks supplies 64mg of phosphorus (or about 10% of your daily value) in each 100g serving.
Sodium
Though small, moderate amounts of sodium are necessary for survival. Sodium participates in maintaining fluid balance and helps transmit electrical signals from one neuron to another within the body. Too much sodium can increase risk for high blood pressure and other conditions, however current research suggests that more emphasis should be placed on achieving an optimal ratio of sodium to potassium intake rather than simplistically reducing overall consumption of both minerals. Per 100g serving, leeks appear to contain 44mg of sodium.
Conclusion
Leeks have long provided nourishment to humans thanks to their delicious flavors and numerous nutrients. In particular, leeks supply six key minerals including iron, calcium, zinc, copper, phosphorus and sodium that play vital roles in normal physiological function. While additional dietary sources of these minerals may also be consumed, leeks serve as a pleasant way to obtain nearly all of these needed nutrients in one convenient package. Therefore, adding leeks to meals regularly could prove beneficial to overall health.
Calcium | 0.059 grams |
Daily Value 1.3 g
|
Iron | 0.0021 grams |
Daily Value 0.018 g
|
Magnesium | 0.028 grams |
Daily Value 0.4 g
|
Phosphorus | 0.035 grams |
Daily Value 1.25 g
|
Potassium | 0.18 grams |
Daily Value 4.7 g
|
Sodium | 0.02 grams |
Daily Value 2.3 g
|
Zinc | 0.12 mg |
Daily Value 0.011 g
|
Copper | 0.12 mg |
Daily Value 0.9 mg
|
Manganese | 0.48 mg |
Daily Value 0.0023 g
|
Selenium | 0.001 mg |
Daily Value 0.055 mg
|