Vitamins and Minerals Contained in Leeks


Leek is one herb that’s packed with vitamins and minerals just like your average vegetable or fruit.

Even the green, fibrous leaf of leek that’s usually thrown in the bin is nutritious.  All in all, eating leeks doesn’t just spice up your food, it also makes you more healthy and strong.

Vitamin C — Eating half a cup of boiled leeks will provide you with 2.18mg of Vitamin C—that is almost four percent of the Recommended Daily Allowance of Vitamin C needed by a person.  This essential vitamin is responsible for the formation of collagen and tissue growth. 

Vitamin B-Complex – If your pregnant or anemic, leeks is definitely the herb for you.  Half a cup of leeks will give you 12.64 mcg of folate or Vitamin B9.  This vitamin is essential in the production of the building blocks of cells which are DNA and RNA.

*Folate is required most especially for pregnant women because it helps prevent birth defects.

A water-soluble B-vitamin, *Thiamine (or Vitamin B1), is also found in leeks.  Half a cup of this delicious herb will supply you with .01 mg of thiamine.  Thiamine is responsible for converting the carbohydrates in the body into energy.

The same serving of leeks also offers .01 mg of Vitamin B2 or *Riboflavin which is an important antioxidant; .01 mg of *Niacin or Vitamin B3 which maintains the health of your skin, the nervous and digestive system; and finally, .04 mg of *Pantothenic Acid or Vitamin B5 which aids in the body’s overall development and growth.

Leeks also have traces of Vitamin B6 or *Pyroxidine.  This vitamin plays a significant role in breaking down protein and maintaining the health of red blood cells.

Calories and Carbohydrates – It would be wise to put leeks on your food list if you are on diet.  They are tasty, yet low on calories.  You will get about 38.4mg of calories only from an average-sized leek.

The same serving will also provide 33.9mg of carbohydrates with 2.1mg coming from fat and 2.5mg coming from protein.

Vitamin A and Anti-Oxidants

Leeks contain Vitamin A, too, which supports good vision.  The same vitamin also aids in building mucous membrane and skeletal tissues.

Leeks are also loaded with carotenoids and antioxidants such as beta-carotene, lutein, zeaxanthin which fights off free radicals in the body and delays ageing.