Leek and shallot 379
Lower LDL cholesterol while raising HDL cholesterol
A high intake of Allium vegetables has been shown to reduce total cholesterol and
low-density lipoprotein (LDL) or ‘bad’ cholesterol levels, while at the same time
raising high-density lipoprotein (HDL) or ‘good’ cholesterol levels. This can be very
important for preventing the development or progression of the blood vessel plaques
that occur in atherosclerosis and diabetic heart disease. If these plaques grow too
large or rupture, the result can be a heart attack or stroke. Allium vegetables have also
been shown to lower high blood pressure, another risk factor for heart attack and
stroke (Anon., 2005a).
Protection from cancer
Regular consumption of Allium vegetables, as little as two or more times a week, is
associated with a reduced risk of prostate and colon cancer. The research focused on
colon cancer suggests that several of the compounds found in these foods are able to
protect colon cells from cancer-causing toxins, while also stopping the growth and
spread of any cancer cells that do happen to develop. Although leeks contain many of
Table 22.3 Nutrients in leeks, boiled (0.5 cup serving; 16.12 calories)
Nutrient Amount Daily value Nutrient World’s healthiest
(DV) (%) density foods rating
Manganese 0.13 mg 6.5 7.3 Very good
Vitamin C 2.18 mg 3.6 4.1 Good
Iron 0.57 mg 3.2 3.5 Good
Folate 12.64 meg 3.2 3.5 Good
Vitamin B6 (pyridoxine) 0.06 mg 3.0 3.3 Good
World’s healthiest food rating rule
Excellent DV> = 75% OR Density> = 7.6 AND DV> = 10%
Very good DV> = 50% OR Density> = 3.4 AND DV> = 5%
Good DV> = 25% OR Density> = 1.5 AND DV> =2.5 %
Source: Anon., 2005a.
Table 22.2 Nutritional facts for leek (serving size 1 leek, i.e., 124 g)Amount for serving
Calories 38 Calories from Fat 2
% Daily value *Total fat 0 g 0%
Saturated fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 12 mg 1%
Total carbohydrates 9 g 3%
Dietary fibre 1 g 5%
Sugars
Protein 1 g
Vitamin A 1% Vitamin C 9%
Calcium 4% Iron 8%* Per cent daily values are based on a 2000 calorie diet. Our daily values may be higher
or lower depending on our calorie needs.
Source: Anon., 2005b.