Leek is a member of the onion family and has many similar benefits. They have distinct, slightly sweet, onion flavour but milder. The long  thick stem has lower white area and dark green tops, which are edible but usually removed because they can be tough and strong-tasting.

Leek has been shown to reduce total ‘bad’ cholesterol while raising ‘ good’ cholesterol, and so can help to  prevent heart and arterial disease. Regular consumption of  leek is also linked  with reduction  in the risk of prostate, ovarian and colon cancer.

Leek is rich in vitamin C, vitamin E and several important minerals.

The more green section of the leek that you use, the more beneficial nutrients you will retain

The leek is the national emblem of Wales

An average-sized leek contains

• 62 Kcalories
• 0.3 g fat
• 1.5 g protein
• 14 g carbohydrate
• 1.8 g fibre
• 12 mg vitamin C
• 0.9 mg vitamin E
• 64 mcg folate
• 59 mg calcium
• 2.1 mg iron
• 180 mg potassium
• 28 mg magnesium
• 1000 mcg beta-carotene
• 1900 mcg lutein/Zeaxanthin