Wild leeks are a good option to add to a healthy menu. We tell you what benefits they have and what their beneficial components are.
Wild leeks or ramps are a species that belongs to the same Allium family as onions, chives and garlic . Its broad green leaves and white root are edible. Its history began as a restorative tonic for American Indians, who also used it for medicinal purposes.
In particular, its consumption is associated with the regulation of blood pressure and lipid profiles. In addition, its flavor and aroma make it ideal to replace onion and garlic in a wide variety of recipes. Why is its consumption recommended? How are they used? Next, all the details.
What are wild leeks?
Wild leeks are also known as ramps, wild garlic, ramsom , wil leek , or wood leek . They are native to the Appalachian Mountains of the eastern United States and Canada. It is a member of the Allium vegetables which include leeks, onions, and garlic .
The plant is herbaceous, bulbous and grows between 20 and 30 centimeters long. Its root system comprises an ovoid bulb that has fibrous roots at the bottom. It is strongly rooted below the soil surface and grows in clumps.
They are easy to distinguish by the characteristic onion smell when a leaf is broken or the bulb is cut. In addition, there are two varieties; tricoccum — the most common — distinguished by its purple stems; also the burdickii , with depigmented stems.
In any case, the taste of both is the same. In fact, both have been used for hundreds of years as an adjuvant against colds, earaches, and as a spring tonic.
Wild leeks stand out for their content of antioxidants, vitamins and minerals.
Nutritional properties of wild leeks
The United States Department of Agriculture (USDA) states that the nutrients and phytochemicals in Allium vegetables should be part of the regular diet. A serving of 1/2 cup daily is suggested. Wild leeks, in particular, provide the following nutrients per 100 grams:
Calories : 61.
Carbohydrates : 14 grams.
Protein : 1.5 grams.
Fiber : 1.8 grams.
Fats : 0.3 grams.
Sugars : 3.9 grams.
Vitamin K : 47 micrograms.
Vitamin A : 1667 international units.
Folic acid : 64 micrograms.
Vitamin C : 12 milligrams.
Iron: 2.1 milligrams.
Now, this food covers 20% of the vitamin C requirement , 59% of the vitamin K requirement, 33% of vitamin A and 16% of folic acid.
Its carbohydrates are made up of insoluble dietary fiber and others such as inulin. The calorie values will depend on the way of preparation. It also has bioactive substances such as flavonoids , especially quercetin and kaempferol.
Other studies identified thiosulfonates and S-allyl cysteine sulfoxide or alliin, which are more concentrated in the lower portion of the leaves and in the bulbs. All of these phytochemicals have potent antioxidant activity.
Also read: Flavonoids, definition, types and benefits
Benefits of wild leeks
Since its origin, ramp has been used as a natural remedy. To be more precise, it is used in the preparation of warm drinks for earaches, colds and parasites . In addition, it is also used as a tonic and detoxifier for the whole body. Are there more benefits? Let's see.
They provide antioxidants
Flavonoids are a type of polyphenols that have always been in the spotlight due to their potential as antioxidants. In the particular case of wild leeks, they provide quercetin, a bioactive that is produced naturally for the defense of the plant.
Alliin can also reduce cellular oxidative damage, which is why it has been studied as a neuroprotective and cardioprotective. In any case, it is garlic that contains the highest proportions .
In general, all the active components of the Allium family are effective in inhibiting free radicals and stimulating cellular antioxidant enzymes. These flavonoids help prevent clogged arteries, liver toxicity, and inflammation.
May support brain health
Wild leeks contain choline, which is used as a chemical messenger or neurotransmitter . Thus, its optimal consumption is linked to better cognitive function and brain protection.
In addition, its phytochemicals prevent oxidative stress, which is related to the prevention of Alzheimer's disease and Parkinson's. In animal studies , its assimilation was linked to a decrease in the neurological deficit caused by cerebral ischemia.
Also read: Choline, an essential nutrient with many benefits
improve heart health
Flavonoids are associated with a lower risk of cardiovascular disease, since they have a positive effect on blood pressure, vascular function and lipid reduction. For example, kaempferol lowers "bad" cholesterol and total cholesterol, which prevents heart disease and atherosclerosis.
Another group of experts also consider that the higher the concentration of polyphenols, the more cellular oxidative damage is avoided and blood vessels are protected. Among other things, the leaves of wild leeks help control homocysteine levels in the body. This protein can contribute to heart disease, especially atherosclerosis.
May support gut health
Inulin, a type of indigestible carbohydrate found in leeks, is able to maintain a balance of beneficial bacteria in the gut . Specifically, it helps to form fructooligosaccharides, which act as food for probiotics to ensure their survival.
Fight some common infections
Wild leek has been used since ancient times to combat cold, flu and urinary tract infections. According to the Annual Review of Nutrition magazine , the contribution of vitamin A favors the development of white and red blood cells that transport oxygen and neutralize some infectious agents.
Other Potential Benefits of Wild Leeks
Due to its vitamin A content, it protects eye tissue from damage caused by oxidative stress. In addition, the lutein and zeaxanthin that they provide also prevents against macular degeneration.
Improves mood and cognitive function of the brain.
It helps prevent anemia and treat its symptoms by being a good source of iron and vitamin C.
Culinary technique to prepare leeks
Wild leeks can be prepared raw, fried or boiled. However, to preserve the presence of antioxidants and sulfur compounds, it is recommended to steam them .
Remove the tough outer leaves and green tops of the leeks.
Cut the stem and bulb in half.
Rinse them under running water and let them drain.
Cut them lengthwise several times until you end up with thin strips.
Put them to steam and then let them rest.
After cooking, it is possible to freeze them for 2 or 3 minutes in order to increase their shelf life. However, this could affect its texture and flavor.
Wild leeks are ideal for adding flavor and aroma to dishes.
Recipe: Pickled Wild Leek
A good way to preserve the leek is to prepare it as a pickle. This is how they maintain their properties.
Ingredients
1/2 kilo of ramps.
1 cup of water (250 ml)
1 and 1/4 cups of apple cider vinegar or white wine (310 ml).
2 tablespoons of honey (45 g).
1 chopped hot pepper.
1 tablespoon of sea salt (15 g)
4 allspice berries.
1/2 teaspoon of mustard seeds (3 g).
1/4 teaspoon of cumin seeds (1 g).
1/2 teaspoon of coriander seeds (1 g).
pepper to taste
Preparation
First, separate the bulb from the leaves. Wash them well and save the leaves for another recipe.
In a glass container, place the bulbs vertically towards the bottom, until they are aligned.
Squeeze the bulbs together, but leave a space between the edges of the leek and the rim of the jar.
Prepare the brine over low heat. To do this, mix the water, vinegar, sea salt and honey. Add the chili pepper, allspice, mustard, black pepper, and cumin.
Let cook for 5 minutes
Next, add the hot brine over the wild leeks until covered. Close the container while hot.
Heat the jars in a water bath for 10 minutes.
Enjoy its delicious flavor. Bon Appetite!
What to remember about wild leeks?
Like other healthy foods, wild leeks are a good option to improve the quality of the diet. Although they are not curative by themselves, they do have components that contribute to maintaining good health.