Wild leeks, also known as hill leeks, are a nutrient-rich vegetable commonly found in mountainous regions. A 100-gram serving of wild leeks provides a variety of essential vitamins and minerals, making them a healthy addition to any diet. With only 35 calories per 100 grams, they are low in fat and cholesterol, making them ideal for those looking to maintain a balanced lifestyle.
This vegetable is particularly rich in calcium, containing 129 mg per 100 g, which supports strong bones and teeth. It also contains 3.7 grams of protein, contributing to muscle maintenance and overall body function. The presence of 4.1 grams of dietary fiber makes it beneficial for digestive health and helps in maintaining a feeling of fullness.
In terms of vitamins, wild leeks are a good source of vitamin C, with 21 mg per 100 g, which boosts the immune system and acts as an antioxidant. They also contain 0.03 mg of thiamine (B1), 0.11 mg of riboflavin (B2), and 0.7 mg of niacin (B5), all of which play important roles in energy metabolism and nervous system function.
Additionally, wild leeks provide 5.4 mg of iron, which is essential for oxygen transport in the blood, and 0.03 mg of vitamin A, equivalent to 86 micrograms of retinol, supporting vision and skin health. They also contain 47 mg of phosphorus, 0.9 grams of fat, and 3.1 grams of carbohydrates, offering a well-rounded nutritional profile.
Although they are not a major source of potassium or sodium, their low levels of these minerals make them suitable for individuals managing their intake. Wild leeks also contain trace amounts of copper, zinc, selenium, and manganese, which support various bodily functions such as enzyme activity and antioxidant defense.
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