See how this vegetables can make your diet tastier and healthier
Leeks (ALLIUM AMPLOOPRASUM VAR. porrum) Is a vegetable of the same family (Alliaceae) that onion, garlic and chives. Originally from the Mediterranean region and cultivated for millennia, it stands out for its delicate and slightly sweet taste. Much appreciated in the kitchen it is used in soups, creams, salads, risotto and roasted dishes. In addition to the evaluation of taste, it is a nourishing food that is good for health, because it is rich in vitamins, minerals and bioactive compounds with protective effects for the body.
Below, see 5 advantages of the leeks for health and suggestions for inserting the diet!
1. Promotes brain health
The carotenoids lutein and zeaxanthin, present in the leeks, have been associated with the best performance cognitive and memory. These substances are also important for eye health and can help slow down mental decline with aging.
According to the study “Lutein, a versatile carotenoid: in -depth study on the neuroprotective potential and recent progress“, Published in the magazine PhytomedicineLutheine has neuroprotective properties against various neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
2. Bone strengthening
The leeks contribute to the health of the bones because it is a source of essential minerals such as soccerMagnesium and potassium, which act in the formation and maintenance of the bone structure. Magnesium helps to absorb calcium from the body, while potassium reduces the loss of calcium through urine, promoting bone density. In addition, the leeks contains vitamin K, important for the calculation of the bones and the coagulation of the blood.
This is mainly important because, according to the Ministry of Health, it is estimated that 50% of women and 20% of men aged or more than 50 will suffer from an osteoporotic fracture throughout their lives.

3. Promotes intestinal health
Garlico-Porto is an excellent source of fiber Prebiotics, that is, substances that feed the beneficial bacteria of the intestine. They strengthen the intestinal barrier and reduce local inflammation, contributing to a healthy microbioma. According to the Brasilian food composition table (TBCA), the University of San Paolo and the food research center, every 100 g of raw garlic contain about 2.51 g of food fibers.
4. Antioxidant action and against inflammation
Garlic-Porto is full of substances that protect cells from the body. Antioxidants help to avoid damage caused by free radicals so called, which are connected to premature aging and various diseases. In addition, vegetables have natural compounds that help reduce body inflammation. This can bring benefits to the heart, joints and even preventing more serious problems.
5. He contributes to the health of the heart
Leeks have substances that help protect the Heart and blood vessels. It contains fibers, which contribute to the control of cholesterol levels in the blood and potassium, a mineral that helps to control blood pressure. It is also rich in vitamins B, like folar, which help the body maintain healthy circulation.
The study “Association between sodium consumption and potassium and blood pressure and hypertension between US adults: Nhanes 2005-2010”Published in the academic magazine Plos One, he studied this report.
The research analyzed the data of 10,563 participants with 20 years – collected by the National Health and Nutrition Examination Survey, conducted by the National Health Statistics Center (Nchs) in the United States – who have not used hypertension medicines or followed diets with low sodium. The results indicated that “the highest simultaneous consumption of sodium and lower potassium is associated with hypertension”.
Insert leeks into the diet
Garlic-Porto can be appreciated in different ways, combining taste, health and creativity. Take a look at some options for inserting the diet:
- Soups and creams: Like the traditional leems of garlic with potatoes;
- Sautéed or Sauté: as a base of the onion for masses, risotto and fillings;
- Cooked or grilled: whole or in slices, seasoned with olive oil, salt and herbs, served as follow -Up;
- Quiches or fried foods: with cheese, herbs and other vegetables;
- Raw salads: Finely cut and mixed with light vinaigrette with carrot or apple. It can be used raw in sandwiches and grilled;
- Garlic Confit: Slowly cooked in butter or olive oil until it is soft and caramelized.
Important care
Despite the numerous benefits that garlic can offer to health, it is important to highlight that its consumption does not replace medical treatments or professional follow-up. It could be an ally, but it should not be seen as a unique solution to health problems.
Source: Terra

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.