Leek

• RawLeafInternalFolk medicine

  Finely sliced or chopped raw leek as salad ingredient, topping or seasoning. The mild onion-like flavour is far more pleasant than raw onion — almost no pungency. Raw consumption preserves more heat-sensitive vitamin C and folate. Small amounts are well tolerated by most people; larger quantities may cause bloating in sensitive individuals due to fructan content.

  Sources: [1] [3] [5]

• SpiceLeafInternalTraditional use

  Sweated or boiled leek as a mild, versatile vegetable in soups, stews and gratins — a classic winter vegetable of European cooking since antiquity.

  Preparation & dosage

  KITCHEN — COOKED: Slice leek into rings or strips, sweat in butter or olive oil over medium heat 5–10 min until soft and lightly golden. Use in soups (leek cream soup, vichyssoise, cock-a-leekie), stews, quiches, pasta, as a vegetable side or in risotto. Gentle cooking caramelises natural sugars and further mellows sulfur notes. The white part (blanched shaft) is more tender and mild; the dark-green leaf top is more intense and rich in vitamin K.

  Sources: [3] [4] [5]

• RawLeafInternalFolk medicine

  Folk use of leek as a mild digestive and intestinal remedy. Leek is considered a gentler, more digestible allium than onion or garlic — traditionally recommended for mild sluggish digestion, bloating and as an intestinal cleanser after heavy meals. The fructans (inulin-type) present act as prebiotic dietary fibre promoting Bifidobacterium and Lactobacillus in the colon. Confirmed as a fibre source scientifically; clinical studies on GI effects are lacking.

  Sources: [2] [3] [4]

• SpiceLeafInternalFolk medicine

  Traditional folk remedy: leek soup or hot leek broth for colds, coughs and sore throats. Following the tradition of sulfur-rich alliums (onion, garlic), leek is used in folk medicine as a warming and expectorant remedy for upper respiratory catarrhs. The organosulfides present have shown antimicrobial and mucolytic properties in vitro; direct clinical evidence for leek soup as a cold therapy does not exist. Benefit is likely multifactorial: warmth, fluid intake, mucus dilution, general comfort effect.

  Sources: [3] [4] [6]

• SpiceLeafInternalFolk medicine

  Leek contains flavonoids (esp. kaempferol) and organosulfides that show antioxidant and mildly hypotensive properties in vitro. In folk medicine leek is considered, like onion and garlic, a 'heart and vessel vegetable'. Epidemiological studies associate high allium intake (leek, onion, garlic) with lower cardiovascular risk; isolated clinical data for leek alone are lacking. Recommended as part of a vegetable-rich diet.

  Sources: [1] [3] [5]

• SpiceLeafInternalTraditional use

  Leek as an important vitamin K1 source (especially the dark-green leaves supply ~47 µg/100 g raw). Vitamin K1 is essential for blood coagulation and bone health. Leek also contains notable amounts of folate (ca. 16–64 µg/100 g depending on part), vitamin C (ca. 12 mg/100 g) and manganese. The traditional inclusion of leek in winter diet in northern Europe provided important micronutrients in seasons without fresh vegetables.

  Sources: [1] [2] [5]

• SpiceLeafInternalFolk medicine

  Folk medicinal use of fresh leek juice or finely chopped leek as a mild diuretic and to support kidney function — analogous to the traditional diuretic use of onion and garlic. Scientific evidence for a significant diuretic effect of leek in humans is lacking. High water content (~83 %) and potassium content (~180 mg/100 g) are nutritionally plausible.

  Sources: [1] [3] [6]

Leek is very safe for healthy humans as a food. Note: leek contains fructans (inulin-type fibre) that may cause bloating, cramps and diarrhoea in persons with irritable bowel syndrome (IBS) or FODMAP intolerance — especially raw leek or large cooked quantities. Leek, like all alliums, is toxic to dogs and cats (n-propyl disulfide → haemolysis / Heinz-body anaemia); even small amounts can be dangerous to pets. Leek contains vitamin K1 — patients on warfarin/phenprocoumon should maintain consistent weekly intake of green vegetables.