10 Health and Nutrition Benefits of Leeks and Wild Ramps

by Marie Rodriguez

Leeks belong to the equal family as onions, shallots, scallions, chives, and garlic.

They seem like a giant inexperienced onion but have a much milder, fairly candy taste and a creamier texture when cooked.

Leeks are commonly cultivated, but wild varieties, consisting of the North American wild leek — also known as ramps — are gaining popularity.

Ramps are popular with foragers and pinnacle cooks alike because of their effective flavor, which is a cross among garlic, scallions and commercially grown leeks.

All sorts of leeks are nutritious and idea to provide a host of fitness advantages.

Here are 10 fitness benefits of leeks and wild ramps.

1. Contain a Variety of Nutrients
Leeks are nutrient-dense, that means that they may be low in calories but excessive in nutrients and minerals.

One 3.5-ounce (100-gram) serving of cooked leeks has only 31 energy (1).

At the equal time, they’re in particular high in provitamin A carotenoids, including beta carotene. Your frame converts those carotenoids into diet A, that is important for vision, immune function, replica and cellular communique (2).

They’re additionally a great source of diet K1, which is vital for blood clotting and heart health (three).

Meanwhile, wild ramps are mainly wealthy in diet C, which aids immune fitness, tissue repair, iron absorption, and collagen production. In truth, they provide round twice as lots of nutrition C as the identical quantity of oranges (4, five).

Leeks are also an amazing supply of manganese, which may additionally assist lessen premenstrual syndrome (PMS) symptoms and promote thyroid health. What’s more, they provide small amounts of copper, vitamin B6, iron and folate (6Trusted Source, 7Trusted Source, 8Trusted Source).


Leeks are low in energy however excessive in nutrients, specifically magnesium and vitamins A, C, and K. They boast small quantities of fiber, copper, nutrition B6, iron and folate.

2. Packed With Beneficial Plant Compounds
Leeks are a rich source of antioxidants, especially polyphenols and sulfur compounds.

Antioxidants fight oxidation, which damages your cells and contributes to illnesses like diabetes, most cancers, and heart disease.

Leeks are a mainly first-rate supply of kaempferol, a polyphenol antioxidant thought to guard against coronary heart disorder and some types of cancer (nine, 10Trusted Source, 11Trusted Source).

They’re likewise a splendid supply of allicin, the equal beneficial sulfur compound that gives garlic its antimicrobial, cholesterol-decreasing and capacity anticancer houses (12Trusted Source, 13Trusted Source).

Meanwhile, wild ramps are rich in thiosulfinates and cepaenes, sulfur compounds needed for blood clotting and concept to protect in opposition to sure forms of cancer (14Trusted Source, 15Trusted Source, 16).

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