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| Image Of Leek |
Leek Overview
Leeks with the scientific name Allium schoenoprasum are widely used by people in cooking as a flavoring and decoration. It usually has slender stems and long, slender leaves as well. There are several types of leeks, including:
- 1. Common Leek (Allium fistulosum): Has long stems and leaves, dark green color, and a sharper taste.
- 2. Perennials Chives (Allium schoenoprasum): Known as “chives” in English. The stems and leaves are smoother, light green in color, and have a milder taste.
- 3. Chinese Chives (Allium tuberosum): Also known as “Chinese chives” or “garlic chives”. The stems are thicker with leaves that are wide and have flat ends. Has a distinctive garlic aroma.
The general characteristics of leeks are their slender leaves, dense stems, and distinctive onion aroma. Leeks are usually used as an additional ingredient in soups, stir-fries, or as a garnish in dishes.
Nutrition, Benefits and Effect Consyumtion Leeks
Leek Nutritions
Here are all the nutrients in leeks sourced from fdc.nal.usda.gov
- Water : 83 g
- Energy : 61 kcal / 255 kJ
- Energy : 255 kJ
- Protein : 1.5 g
- Total lipid (fat) : 0.3 g
- Ash : 1.05 g
- Carbohydrate, by difference : 14.2 g
- Fiber, total dietary : 1.8 g
- Total Sugars : 3.9 g
- Vitamin A, RAE : 83 µg
- Vitamin A, IU : 1670 IU
- Vitamin B-6 : 0.233 mg
- Vitamin C, total ascorbic acid : 12 mg
- Vitamin E (alpha-tocopherol) : 0.92 mg
- Vitamin K (phylloquinone) : 47 µg
- Calcium, Ca : 59 mg
- Iron, Fe : 2.1 mg
- Magnesium, Mg : 28 mg
- Phosphorus, P : 35 mg
- Potassium, K : 180 mg
- Sodium, Na : 20 mg
- Zinc, Zn : 0.12 mg
- Copper, Cu : 0.12 mg
- Manganese, Mn : 0.481 mg
- Selenium, Se : 1 µg
- Thiamin : 0.06 mg
- Riboflavin : 0.03 mg
- Niacin : 0.4 mg
- Pantothenic acid : 0.14 mg
- Folate, total : 64 µg
- Folate, food : 64 µg
- Folate, DFE : 64 µg
- Choline, total : 9.5 mg
- Carotene, beta : 1000 µg
- Lutein + zeaxanthin : 1900 µg
- Fatty acids, total saturated : 0.04 g
- SFA 16:0 : 0.038 g
- SFA 18:0 : 0.002 g
- Fatty acids, total monounsaturated : 0.004 g
- Fatty acids, total polyunsaturated : 0.166 g
- Tryptophan : 0.012 g
- Threonine : 0.063 g
- Isoleucine : 0.052 g
- Leucine : 0.096 g
- Lysine : 0.078 g
- Methionine : 0.018 g
- Cystine : 0.025 g
- Phenylalanine : 0.055 g
- Tyrosine : 0.041 g
- Valine : 0.056 g
- Arginine : 0.078 g
- Histidine : 0.025 g
- Alanine : 0.074 g
- Aspartic acid : 0.14 g
- Glutamic acid : 0.226 g
- Glycine : 0.069 g
- Proline : 0.066 g
- Serine : 0.092 g
Benefits Leeks For Our Body
Here are some of the benefits of leeks for our body's health:
- 1. Antioxidant Content: Leeks contain antioxidants such as flavonoids and sulfur compounds, which help fight free radicals in the body and reduce the risk of degenerative diseases.
- 2. Improves the Immune System: The vitamin C content in leeks can help improve the immune system, helping fight infection and disease.
- 3. Reduces Cholesterol: Several studies show that consuming leeks can help reduce cholesterol levels in the blood, thereby reducing the risk of heart disease.
- 4. Supports Digestive Health: The fiber in leeks helps improve digestion and prevent constipation. Apart from that, leeks also have antimicrobial properties which can protect the digestive tract from infection.
- 5. Contains Vitamins and Minerals: Leeks are rich in various important vitamins and minerals such as vitamin K, vitamin A, vitamin C, and minerals such as calcium and magnesium, which are important for healthy bones, vision, and nerve function.
- 6. Helps lose weight: Leeks are low in calories and contain fiber, so they can help control appetite and help in weight loss programs.]
Effect Consumtion
Someone with special conditions
People with certain conditions may need to avoid or limit their consumption of leeks, especially if they have:
- 1. Allergy or Intolerance: Some people may have an allergy or intolerance to onions or similar herbs such as garlic or shallots. In this case, consuming leeks can cause allergic reactions such as itching, skin rashes, or even shortness of breath.
- 2. Indigestion: For people with digestive disorders such as irritable bowel syndrome (IBS), high consumption of leeks may worsen symptoms such as bloating, gas, or diarrhea.
- 3. Bleeding Problems: People who take blood thinners or have other bleeding problems need to limit consumption of leeks because their high vitamin K content can interfere with blood coagulation.
Consuming Excessively
If someone consumes leeks excessively, some of the effects that may occur are:
- 1. Gastric Irritation: Excessive consumption of leeks may cause stomach irritation in some individuals, especially if they have a sensitivity to spicy or fatty foods.
- 2. Indigestion: Leeks eaten in large quantities can cause digestive disorders such as bloating, gas, or diarrhea, especially in individuals with sensitive digestive systems.
- 3. Electrolyte Disorders: Excessive consumption of leeks can also disrupt the electrolyte balance in the body, especially if a person suffers from hypertension or other electrolyte balance disorders.
Consuming leeks in portions that suit individual tolerance and paying attention to personal health conditions is the key to preventing possible side effects. If a person has concerns about the effects of leek consumption on their health, it is advisable to consult a medical professional or nutritionist.
Culinary: Use and Serving of Leeks
Leeks can be used in various ways in cooking, both as a complementary spice, garnish, and main ingredient. Here are some common ways to use chives in cooking:
- 1. Complementary Seasoning: Leeks are often used as a complementary spice in stir-fries, soups, or grilled dishes. Cut the spring onions thinly and add them to the dish while cooking to give it a fresh aroma and taste.
- 2. Garnish: Cut the spring onions into small pieces or thinly slice and use as a garnish to serve the dish. Add chopped spring onions to dishes such as fried noodles, porridge or soup to add an interesting touch of color and flavor.
- 3. Main Ingredient: Some recipes, especially Asian dishes, use spring onions as the main ingredient. For example, in making pancakes or onion cakes, leeks can be mixed directly into the dough as one of the main ingredients.
- 4. Filling Ingredient: Leeks can also be used as a filling ingredient in dishes such as dumplings, dumplings, or spring rolls. Mix chopped spring onions together with meat or other vegetables to make a delicious filling.
- 5. Salad Complement: Chop green onions and mix with other vegetables to make a fresh and delicious salad. Chives will add a refreshing aroma and taste to your salad.
- 6. Natural Preservative: Leeks can also be used as a natural preservative in dishes such as pickles. Chop the spring onions and add them to the vinegar mixture or salt solution to give the pickles a unique flavor.
With these various ways of use, leeks can provide a fresh aroma, taste and appearance to various dishes. Experiment with using spring onions in your cooking to create delicious and interesting dishes!
Tips for Selecting and Storing Leeks
Here are some tips for choosing fresh, quality leeks, as well as how to store them so they last a long time:
Choosing Fresh Scallions:
- 1. Color and Condition: Choose leeks that are bright green without brown spots or wilting. Make sure the leaves look fresh and crisp, not soft or wilted.
- 2. Stem: Look at the stem of the leek. Choose stems that are slender, firm, and not slimy or hollow.
- 3. Aroma: The smell of fresh spring onions should be fragrant and fresh. Avoid those with a dull or foul aroma.
Storing Leeks:
- 1. In the Refrigerator: To keep the leeks fresh, store them in the refrigerator (refrigerator). Place them in a plastic bag or airtight container, but not too tightly because leeks need a little air circulation.
- 2. Water: If you want to maintain freshness longer, place the leeks in a container with water at the bottom. Cover with a plastic bag or lid tightly. Change the water every few days.
- 3. Freezing: If you have a lot of leeks and can't use them anytime soon, you might consider freezing them. Wash, chop and dry the leeks, then place them in an airtight plastic bag and store in the freezer. This allows you to store it for a longer period of time.
By following these tips, you can choose and store leeks well to maintain their freshness and quality for longer. So you can make optimal use of it in your various dishes.
Cultivation : Step by Step Planting Leeks
The following are the stages of cultivating leeks from planting to harvesting, along with information on the time required, obstacles that may occur, and tips for overcoming them:
1. Land Preparation and Planting:
Time Required: Usually done in spring or early fall.
- 1. Land Preparation: Choose land that gets full sun exposure and has fertile, loose and well-drained soil. Clean the land from weeds and rocks.
- 2. Selection of Seeds or Seedlings: You can grow leeks from seeds or use seeds. Seeds are usually cheaper, while seedlings produce faster results.
- 3. Planting: Plant the leek seeds or seedlings into the soil to a depth of about 1 cm. The spacing between plants is around 5-10 cm.
2. Plant Care:
Time Required: Care for leek plants usually lasts 6-8 weeks before harvest.
- 1. Watering: Leeks need regular watering, especially when the plants are young. Make sure the soil remains moist, but avoid waterlogging.
- 2. Fertilization: Provide a rich nitrogen fertilizer, especially while the plant is still growing. Fertilize every 3-4 weeks.
- 3. Weeding: Remove weeds regularly to prevent competition for nutrients and water.
3. Plant Maintenance:
Time Required: Leeks can be harvested approximately 8-12 weeks after planting, depending on variety and growing conditions.
- 1. Pruning: Remove old or yellowing leaves to stimulate new leaf growth.
- 2. Soil Moisture Maintenance: Make sure the soil remains moist, especially during hot weather.
4. Harvest:
Time Required: Leeks can usually be harvested after 8-12 weeks.
- 1. Harvest: Carefully cut the leeks using a sharp knife or garden shears. You can harvest leeks in stages as needed.
Possible Obstacles and Tips for Overcoming Them:
- 1. Pests: Pests that commonly attack leeks are leaf caterpillars, thrips and aphids. Use organic insecticides such as neem oil or insecticidal soap, or use natural pest control methods such as planting flavoring plants that attract the pests' natural predators.
- 2. Diseases: Common diseases are bacterial wilt and fungi such as leaf spot. Keep plants clean and avoid overwatering to prevent disease. If disease occurs, use an organic fungicide or lime-water solution to control it.
- 3. Weed Competition: Remove weeds regularly to reduce competition for nutrients and water for leek plants.
With proper care and management of possible obstacles, you can be successful in leek cultivation and get a bountiful harvest.
Source & Reference
https://en.wikipedia.org/wiki/Leek
https://www.webmd.com/diet/health-benefits-leeks
https://www.healthline.com/nutrition/leek-benefits
https://bonnieplants.com/blogs/how-to-grow/growing-leeks
https://www.rhs.org.uk/vegetables/leeks/grow-your-own
https://www.gardenersworld.com/how-to/grow-plants/how-to-grow-leeks/
