10 Health and Nutrition Benefits of Leeks and Wild Ramps

Dietitian.Lauren Hmede
Jul 24, 2019
2 min read

Leeks belong to the same family of onions, chives and garlic.

They have a sweet taste and a creamier texture when they are cooked.

Ramps are popular with foragers and top chefs alike due to their potent flavor, which is a cross between garlic, scallions, and commercially grown leeks.

So what are the health benefits of leeks and wild ramps.

1. Contain a variety of nutrients

Leeks are low in calories but high in nutrients, particularly magnesium and vitamins A, C, and K. They boast small amounts of fiber, copper, vitamin B6, iron, and folate.

2. Packed with beneficial plant compounds

Leeks are rich in antioxidants and sulfur compounds, especially kaempferol and allicin.

These are thought to protect your body from disease.

3. May reduce inflammation and promote heart health

Leeks contain heart-healthy plant compounds shown to reduce inflammation, cholesterol, blood pressure, the formation of blood clots, and your overall risk of heart disease.

4. May aid weight loss

The fiber and water in leeks can promote fullness and prevent hunger, which may aid weight loss. Furthermore, this vegetable is very low in calories.

5. May protect against certain cancers

Some studies suggest that leek compounds may fight cancer and that high intake of alliums, including leeks and wild ramps, may lower your risk of this disease. Still, more studies are needed.

6. May promote healthy digestion

Leeks are a good source of soluble fiber, which feeds the beneficial bacteria in your gut. In turn, these bacteria reduce inflammation and promote digestive health.

7–9. Other potential benefits

Leeks may help lower blood sugar levels, promote brain function, and fight infections.

However, more research is needed to confirm these benefits.

10. Easy to add to your diet

Leeks are versatile and easy to add to your diet. You can eat them on their own or add them to a variety of main or side dishes.