10 Health and Nutrition Benefits of Leeks and Wild Ramps
By Alina Petre, MS, RD (CA)
Leeks belong to the same family as onions, shallots, scallions, chives and garlic.
They look like a giant green onion but have a much milder, somewhat sweet flavor and a creamier texture when cooked.
Leeks are usually cultivated, but wild varieties, such as the North American wild leek — also known as ramps — are gaining popularity.
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.
All varieties of leeks are nutritious and thought to offer a host of health benefits.
Here are 10 health benefits of leeks and wild ramps.
1. Contain a Variety of Nutrients
Leeks are nutrient-dense, meaning that they're low in calories yet high in vitamins and minerals.
One 3.5-ounce (100-gram) serving of cooked leeks has only 31 calories (1).
At the same time, they're particularly high in provitamin A carotenoids, including beta carotene. Your body converts these carotenoids into vitamin A, which is important for vision, immune function, reproduction and cell communication (2).
They're also a good source of vitamin K1, which is necessary for blood clotting and heart health (3).
Meanwhile, wild ramps are particularly rich in vitamin C, which aids immune health, tissue repair, iron absorption and collagen production. In fact, they offer around twice as much vitamin C as the same quantity of oranges (4, 5).
Leeks are also a good source of manganese, which may help reduce premenstrual syndrome (PMS) symptoms and promote thyroid health. What's more, they provide small amounts of copper, vitamin B6, iron and folate (6Trusted Source, 7Trusted Source, 8Trusted Source).
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 a rich source of antioxidants, particularly polyphenols and sulfur compounds.
Antioxidants fight oxidation, which damages your cells and contributes to illnesses like diabetes, cancer and heart disease.
They're likewise a great source of allicin, the same beneficial sulfur compound that gives garlic its antimicrobial, cholesterol-lowering and potential anticancer properties (12Trusted Source, 13Trusted Source).
Meanwhile, wild ramps are rich in thiosulfinates and cepaenes, two sulfur compounds needed for blood clotting and thought to protect against certain types of cancer (14Trusted Source, 15Trusted Source, 16).
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 are alliums, a family of vegetables that includes onions and garlic. Several studies link alliums to a lower risk of heart disease and stroke (17Trusted Source).
For instance, the kaempferol in leeks has anti-inflammatory properties. Kaempferol-rich foods are associated with a lower risk of heart attacks or death due to heart disease (10Trusted Source).
Moreover, leeks are a good source of allicin and other thiosulfinates, which are sulfur compounds that may benefit heart health by reducing cholesterol, blood pressure and the formation of blood clots (13Trusted Source, 15Trusted Source, 19Trusted Source, 20Trusted Source).
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
Like most vegetables, leeks may promote weight loss.
At 31 calories per 3.5 ounces (100 grams) of cooked leaks, this vegetable has very few caloriesper portion.
What's more, leeks are a good source of water and fiber, which may prevent hunger, promote feelings of fullness and help you naturally eat less (21Trusted Source).
Additionally, research consistently links diets rich in vegetables to weight loss or reduced weight gain over time. Adding leeks or wild ramps to your diet can boost your overall vegetable intake, which may increase this effect (23Trusted Source, 24Trusted Source).
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
Leeks boast an array of cancer-fighting compounds.
For instance, the kaempferol in leeks is linked to a lower risk of chronic diseases, especially cancer. Test-tube research shows that kaempferol may fight cancer by reducing inflammation, killing cancer cells and preventing these cells from spreading (11Trusted Source, 25Trusted Source).
Leeks are also a good source of allicin, a sulfur compound thought to offer similar anticancer properties (26).
What's more, human studies demonstrate that those who regularly consume alliums, including leeks, may have up to a 46% lower risk of gastric cancer than those who rarely eat them (28Trusted Source).
Keep in mind that more research is needed before strong conclusions can be made.
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 may improve your digestion.
That's in part because they're a source of soluble fiber, including prebiotics, which work to keep your gut healthy (31Trusted Source).
These bacteria then produce short-chain fatty acids (SCFAs), such as acetate, propionate and butyrate. SCFAs can reduce inflammation and strengthen your gut health (32Trusted Source, 33Trusted Source).
Research suggests that a prebiotic-rich diet may aid your body's absorption of important nutrients, which can boost your overall health (34Trusted Source).
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
Although leeks aren't studied as rigorously as onions and garlic, emerging research suggests that they may offer additional benefits.
- May lower blood sugar levels. The sulfur compounds in alliums have been shown to effectively lower blood sugar levels (35Trusted Source).
- May promote brain function. These sulfur compounds may also protect your brain from age-related mental decline and disease (35Trusted Source).
- May fight infections. Research in animals shows that kaempferol, which is present in leeks, may protect against bacterial, virus and yeast infections (10Trusted Source).
Although these results are promising, more studies are necessary.
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 make a delicious, nutritious and versatile addition to any diet.
To prepare them, cut the roots and dark green ends off, keeping only the white and light green parts.
Then, slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers.
Leeks can be eaten raw, but you can also poach, fry, roast, braise, boil, or pickle them.
They make a great addition to soups, dips, stews, taco fillings, salads, quiches, stir-fries and potato dishes. You can also eat them on your own.
You can refrigerate raw leeks for about a week and cooked ones for around two days.
Unlike cultivated leeks, wild ramps are incredibly pungent. Just a small amount of ramps can add a burst of strong, garlic-like flavor to your favorite dish.
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.
The Bottom Line
Leeks and wild ramps boast a variety of nutrients and beneficial compounds that may improve your digestion, promote weight loss, reduce inflammation, fight heart disease and combat cancer.
In addition, they may lower blood sugar levels, protect your brain and fight infections.
These alliums, which are closely related to garlic and onions, make great additions to a healthy diet.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
President Trump's claim that the U.S. has the cleanest air and water in the world has been widely refuted by statistics showing harmful levels of pollution. Now, a new biannual ranking released by researchers at Yale and Columbia finds that the U.S. is nowhere near the top in environmental performance, according to The Guardian.
- Trump's 2020 Budget Would Cut EPA Funding by 31% - EcoWatch ›
- Trump's Budget Plan: A Push for Even Greater Environmental ... ›
- 4 Former EPA Chiefs Speak Out Against Trump Administration ... ›
- The World's Happiest and Greenest Countries - EcoWatch ›
New Jersey has invested in the future health of the planet by making sure the next generation of adults knows how human activity has had a deleterious effect on the planet. The state will be the first in the nation to make the climate crisis as part of its curriculum for all students, from kindergarten all the way to 12th grade, as NorthJersey.com reported.
- Majority of Americans Want Climate Education in Schools - EcoWatch ›
- Study: Educating Children on Climate Change Teaches Parents Too ... ›
- Fox & Friends Attacks Public Schools for Teaching Climate Change ... ›
- Teacher to Heartland Institute: 'We Don't Do Alternative Facts in My ... ›
By Lindsey Schneider, Joshua Sbicca and Stephanie Malin
The SARS-CoV-2 virus is novel, but pandemic threats to indigenous peoples are anything but new. Diseases like measles, smallpox and the Spanish flu have decimated Native American communities ever since the arrival of the first European colonizers.
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="63731ca7097bffc9347667697aea3206"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/_TUc0iDWzfE?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
History Reverberates on Native Lands<p>Native communities in North America have been disrupted and displaced for centuries. Many face long-standing food and water <a href="http://www.nativepartnership.org/site/DocServer/2017-PWNA-NPRA-Food-Insecurity-Project-Grow.pdf?docID=7106" target="_blank">inequities</a> that are further complicated by this pandemic.</p><p>On the Navajo reservation, which covers more than 27,000 square miles in Arizona, Utah and New Mexico, 76% of households already <a href="https://www.researchgate.net/publication/235390130_High_levels_of_household_food_insecurity_on_the_Navajo_Nation" target="_blank">have trouble affording enough healthy food</a>, and the nearest grocery store is often hours away. COVID-related restrictions have further curtailed access to food supplies.</p><p>Clean water for basic sanitary measures like hand-washing is also scarce. Native Americans are <a href="http://uswateralliance.org/sites/uswateralliance.org/files/Closing%20the%20Water%20Access%20Gap%20in%20the%20United%20States_DIGITAL.pdf" target="_blank">19 times more likely</a> to lack indoor plumbing than whites in the U.S. Nearly one-third of Navajo households <a href="https://www.nbcnews.com/news/us-news/coronavirus-hits-indian-country-hard-exposing-infrastructure-disparities-n1186976" target="_blank">lack access to running water</a>.</p><p>Many <a href="https://www.cdc.gov/mmwr/volumes/69/wr/mm6915e3.htm" target="_blank">health issues</a> that can increase COVID-19 mortality rates occur at high levels among Native Americans. These <a href="http://www.ncai.org/news/articles/2020/03/18/the-national-congress-of-american-indians-calls-for-more-attention-to-covid-19-impacts-to-indian-country" target="_blank">underlying</a> and <a href="https://doi.org/10.1016/S0140-6736(20)30893-X" target="_blank">preexisting</a> conditions – things like hypertension, diabetes, obesity and cardiovascular disease – are <a href="https://www.cdc.gov/mmwr/volumes/69/wr/mm6913e2.htm" target="_blank">linked to diet</a> and stem from <a href="https://www.oupress.com/books/15107980/indigenous-food-sovereignty-in-the-united-sta" target="_blank">disruption and replacement</a> of Indigenous food systems.</p>
High Exposure Rates<p>These factors have clear health impacts. On the Navajo reservation, for instance, through May 27, 2020, <a href="https://www.navajo-nsn.gov/News%20Releases/OPVP/2020/May/FOR%20IMMEDIATE%20RELEASE%20-%201620%20recoveries_102%20new%20cases%20of%20COVID-19_and%20one%20more%20death%20reported.pdf" target="_blank">4,944 people</a> out of a population of 173,000 had tested positive for COVID-19, and 159 had died.</p><p>This infection rate per capita exceeds those in hot spots such as <a href="https://www.forbes.com/sites/alexandrasternlicht/2020/05/19/navajo-nation-has-most-coronavirus-infections-per-capita-in-us-beating-new-york-new-jersey/#11a4fac08b10" target="_blank">New York and New Jersey</a>. Importantly, however, it may also reflect a much <a href="https://www.sltrib.com/news/2020/04/19/navajo-nation-has-higher/" target="_blank">more proactive approach to testing</a> on reservations than in many other jurisdictions.</p><p>The fact that elderly people are especially vulnerable to COVID-19 could worsen the pandemic's effects in Indian Country. Elders are the <a href="https://ais.washington.edu/research/publications/spirits-our-whaling-ancestors" target="_blank">keepers of traditional knowledge, tribal languages and culture</a> – legacies whose loss already threatens the persistence of indigenous communities.</p><p>Elders also play key roles in preserving traditional plant and medicine knowledge. In the absence of COVID-19 interventions from Western medicine, many elders have been called on to perform healing practices, which increases their exposure risk.</p>
Little Help From Federal and State Governments<p>Many tribal members rely on the federal government's <a href="https://www.ihs.gov/" target="_blank">Indian Health Service</a> for health care. But <a href="https://theconversation.com/tribal-leaders-face-great-need-and-dont-have-enough-resources-to-respond-to-the-coronavirus-pandemic-134372" target="_blank">lack of capacity</a> at the agency has hampered its response. Budget shortfalls, <a href="https://indiancountrytoday.com/news/report-grossly-inaccurate-data-used-to-divvy-up-relief-funds-for-tribes-9qkkHmeXj0uhRC42mXYqCA" target="_blank">inaccurate data</a>, the challenges of providing <a href="https://indiancountrytoday.com/news/coronavirus-risk-is-compounded-by-the-rural-DC-rMTUzzE6WDGee8jbENQ" target="_blank">rural health care</a> and ongoing personnel shortages in IHS clinics are compounded by staff being <a href="https://navajotimes.com/reznews/dikos-ntsaaigii-doodaa-nation-musters-defense-against-covid-19/" target="_blank">pulled away</a> to fight the virus in large cities.</p><p>And while many states have raised frustrations with the Trump administration's unwillingness to distribute protective supplies from the <a href="https://www.vox.com/recode/2020/4/3/21206170/us-emergency-stockpile-jared-kushner-almost-empty-coronavirus-medical-supplies-ventilators" target="_blank">dwindling national stockpile</a>, IHS and tribal health care authorities <a href="https://www.azpm.org/p/home-articles-news/2020/3/17/167874-bill-calls-for-more-tribal-community-access-to-federal-stockpile-of-medical-supplies/" target="_blank">never had access</a> to the stockpile at all.</p><p>Although the federal government has begun <a href="https://www.hhs.gov/about/news/2020/05/22/hhs-announces-500-million-distribution-to-tribal-hospitals-clinics-and-urban-health-centers.html" target="_blank">distributing relief funds</a> to IHS agencies, there have been serious problems with the accompanying supplies. The Navajo Nation has received <a href="https://www.indianz.com/News/2020/05/22/propublica-former-trump-aide-provided-fa.asp" target="_blank">faulty masks</a>, and a Seattle Native health center asked for tests but <a href="https://www.nbcnews.com/news/us-news/native-american-health-center-asked-covid-19-supplies-they-got-n1200246" target="_blank">received body bags instead</a>.</p><p>Meanwhile, federally imposed limits on tribal sovereignty have obstructed tribal governments' efforts to deal with the pandemic themselves. Federal and state governments are <a href="https://www.seattletimes.com/seattle-news/makah-tribe-fights-coronavirus-with-self-reliance-and-extreme-isolation/" target="_blank">challenging tribes' jurisdictional authority</a> to <a href="https://www.azfamily.com/news/mayor-of-page-accused-of-racist-social-media-comment-toward-navajo-nation-president/article_e2e6efd6-8db4-11ea-a8a2-7f6976d702f6.html" target="_blank">close borders to tourists</a> who may carry the virus. South Dakota's governor has <a href="https://www.theguardian.com/us-news/2020/may/14/sioux-coronavirus-roadblocks-south-dakota-governor" target="_blank">threatened legal action</a> against two tribes who set up checkpoints to monitor incoming traffic on their reservations.</p>
<iframe width="100%" height="150" scrolling="no" class="rm-shortcode twitter-embed-1263623015209725952" id="twitter-embed-1263623015209725952" lazy-loadable="true" src="/res/community/twitter_embed/?iframe_id=twitter-embed-1263623015209725952&created_ts=1590106178.0&screen_name=WestRiverEagle1&text=%23CheyenneRiverSiouxTribe+Chairman+Harold+Frazier%3A+Our+checkpoints+are+saving+lives+and+no+one%E2%80%99s+going+to+do+it+but%E2%80%A6+https%3A%2F%2Ft.co%2FbAzHmY1CN6&id=1263623015209725952&name=West+River+Eagle+Official" frameborder="0" data-rm-shortcode-id="7f93e7825d266dabf962ece41883a742"></iframe>
Environmental Injustices on Native Land<p>Energy development and resource extraction have had <a href="https://www.haymarketbooks.org/books/898-all-our-relations" target="_blank">disproportionate impacts</a> on tribes for many years. Today, many Native American leaders worry that ongoing energy production – <a href="https://www.ncsl.org/research/labor-and-employment/covid-19-essential-workers-in-the-states.aspx" target="_blank">an "essential" activity under federal guidelines</a> will bring outsiders into close contact with reservation communities, worsening COVID risks.</p><p>The owners of the Keystone XL oil pipeline have announced that they intend to continue construction, which will bring an influx of workers along the proposed route through Montana, South Dakota and Nebraska. The Rosebud Sioux Tribe in South Dakota and Fort Belknap Indian community in Montana have filed for a <a href="https://www.narf.org/keystone-xl/" target="_blank">temporary restraining order</a>, and a key permit for the pipeline was <a href="https://www.democracynow.org/2020/4/16/headlines/us_judge_revokes_crucial_permit_for_keystone_xl_pipeline" target="_blank">revoked in April 2020</a>, but work continues at the U.S.-Canada border.</p><p>Construction is accelerating on the <a href="https://www.azcentral.com/story/news/politics/border-issues/2020/03/17/border-patrol-waives-laws-border-wall-construction-southern-arizona/5063618002/" target="_blank">southern border wall</a>, which bisects the <a href="http://www.tonation-nsn.gov/" target="_blank">Tohono O'odham reservation</a> in Arizona and Mexico. The Trump administration has <a href="https://www.thenation.com/article/politics/border-coronavirus-military-immigration/" target="_blank">increased patrols at the border</a>, despite the tribe's concern that the patrols' presence is <a href="https://www.usatoday.com/story/news/nation/2020/04/06/coronavirus-cbp-160-cases-covid-19-officers-agents/2958736001/" target="_blank">spreading coronavirus</a> on the reservation.</p><p>And in Bristol Bay, Alaska, a salmon fishing season that brings in thousands of temporary workers is <a href="https://indiancountrytoday.com/news/it-s-hard-when-you-love-something-xlS49l2N20KZjqumwfzZfQ" target="_blank">set to open in June</a> because the federal government has also deemed commercial fishing "<a href="https://www.cisa.gov/sites/default/files/publications/CISA-Guidance-on-Essential-Critical-Infrastructure-Workers-1-20-508c.pdf" target="_blank">essential critical infrastructure</a>." Many local Native villages depend on the fishery for income, but have nonetheless pleaded with state regulators to <a href="https://indiancountrytoday.com/news/urgent-calls-to-close-the-massive-bristol-bay-fishery-8lYsGkUeDUyCBW7FMwpSfA?fbclid=IwAR1710u4rQnriq_MgH2ueQxOFtfGiGiH8I2ZdJRCZS9f28Zl-JNkPLpnzZo" target="_blank">cancel the season</a>. The regional hospital has just four beds for possible COVID-19 patients.</p>
Bold Action in Native Communities<p>Native communities are taking decisive action to reduce the spread of COVID-19. They're imposing aggressive <a href="https://www.nytimes.com/2020/04/09/us/coronavirus-navajo-nation.html" target="_blank">quarantine</a> measures like lockdowns, curfews and border closures. Communities are <a href="https://www.theguardian.com/us-news/2020/mar/18/covidcoronavirus-native-american-lummi-nation-trailblazing-steps" target="_blank">ramping up health care capacity</a> and elder support services, and banishing nontribal members who <a href="https://rapidcityjournal.com/news/local/oglala-sioux-council-banishes-non-member-with-covid-19-from-reservation/article_60b665c3-9d1b-5d48-a576-51774e4fb41a.html" target="_blank">violate travel restrictions</a>.</p><p>Other strategies include helping hunters <a href="https://indiancountrytoday.com/news/ammo-fuel-for-hunters-to-feed-others-Ki3zK6du-ky-UogoB9-aNQ" target="_blank">provide traditional foods</a> to their communities, <a href="https://ndncollective.org/indigenizing-and-decolonizing-community-care-in-response-to-covid-19/" target="_blank">mobilizing to support tribal health care workers</a>, and <a href="https://www.ehn.org/coronavirus-native-americans-2645923635.html" target="_blank">linking the pandemic and the climate crisis</a>. Looking ahead to a post-COVID future, we believe one priority should be attending to <a href="http://www.beacon.org/As-Long-as-Grass-Grows-P1445.aspx" target="_blank">front-line environmental justice struggles</a> that center tribes' sovereignty to act on their own behalf at all times, not just during national crises.</p>
- Keystone XL Pipeline Construction to Forge Ahead During ... ›
- 2 Million Americans Lack Clean Water Access, Especially Native ... ›
- Navajo Nation Has Highest Covid-19 Infection Rate in the U.S. ... ›
By Kaya Bulbul
The ocean is our lifeline - we rely on it for the food we eat, the air we breathe, as well as for millions for jobs worldwide.
As we continue to grapple with the issues of overfishing, plastic pollution, and climate change, there exists an opportunity to address these existential threats with new innovations, many of which unidentified or insufficiently supported.
<iframe src="https://livestream.com/accounts/1909571/events/9146673/videos/206855962/player?mute=false&width=640&height=360" width="100%" height="480" frameborder="0" scrolling="no" class="rm-shortcode" data-rm-shortcode-id="e3e028fc3bb47f2a1bba1a20b830e724"></iframe>
- How Innovation Is Driving the Blue Economy - EcoWatch ›
- Adidas Unveils 3D-Printed Shoe Made From Plastic Ocean Waste ... ›
- 5 Solar Innovations That Are Revolutionizing the World - EcoWatch ›
By Jeremy Deaton
Pipeline giant Kinder Morgan is cutting a 400-mile line across the middle of Texas, digging up vast swaths of private land for its planned Permian Highway Pipeline. The project is ceaseless, continuing through the coronavirus pandemic. Landowner Heath Frantzen said that dozens of workers have showed up to his ranch in Fredericksburg, even as public health officials urged people to stay at home.
- Alberta Energy Minister Calls Pandemic 'a Great Time' to Build ... ›
- Keystone XL Pipeline Construction to Forge Ahead During ... ›
- Bayer and BASF Ordered to Pay $265 Million to U.S. Peach Farmer ... ›
- Trump's EPA Backs Bayer's Appeal in Roundup Verdict Appeal ... ›
- 'Dangerous Drift-Prone Pesticide' Threatens Millions of Acres ... ›
Human activity has pushed atmospheric carbon dioxide to higher levels today than they have been at any other point in the last 23-million-years, potentially posing unprecedented disruptions in ecosystems across the planet, new research suggests.
- CO2 Levels Top 415 PPM for First Time in Human History - EcoWatch ›
- 415 PPM: We Are All Part of Exxon's Unchartered Climate ... ›