Leek
Fresh leek in spring and autumn; hardy in winter.
Leeks are from the same family of herbs as onions and garlic, but have a milder taste and smell. According to their nutritional composition, they are similar to onion and garlic, but contain more protein, beta-carotene, and vitamin C. In minerals, leeks are rich in manganese, folic acid, iron, magnesium, phosphorus, potassium, and calcium.
They are best eaten fresh as a salad, because cooking can reduce their vitamin and mineral content.
The allicin in leeks reduces blood pressure, reduces the level of cholesterol in the blood, and strengthens the immune system. Therefore leeks are a natural preventive food against cardiovascular diseases.
Because they contain a considerable amount of potassium (300 mg per 100 g) and a small amount of sodium, leeks are a strong natural diuretic. They increase the excretion of fluids and toxic substances through the kidneys. Therefore leeks are often recommended for people with cardiovascular and kidney diseases, especially to reduce swelling.
Nutritional information
Per 100 g edible portion (fresh, raw leek).
| Nutrient | Amount |
|---|---|
| Energy | 61 kcal / 255 kJ |
| Protein | 1,5 g |
| Total fat | 0,3 g |
| Carbohydrates | 14,2 g |
| of which sugars | 3,9 g |
| Dietary fibre | 1,8 g |
| Vitamin C | 12 mg |
| Vitamin K | 47 µg |
| Folate (B9) | 64 µg |
| Potassium | 180 mg |
| Calcium | 59 mg |
| Iron | 2,1 mg |
Indicative figures only; actual values vary by variety, season, and growing conditions.
Seasonal availability
Typical supply for the Strumica region and North Macedonia.
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Spring March – May
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Autumn September – November
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Winter December – February
