Heali

Leek is a member of the Allium, family Amaryllis, along with onions, green onions, garlic, and chives. The leek is an ancient crop native to eastern Mediterranean lands and the Middle East. Leeks were likely taken to much of Europe and the British Isles by the Romans. The vegetable became the national emblem of Wales following an ancient victory by an army of Welshmen who wore leeks as a distinguishing sign.

Leeks are rich in flavonoids, especially ones called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties and other health benefits.* The high levels of vitamin K found in leeks may reduce the risk of osteoporosis. Some studies show a relationship between a higher intake of Vitamin K and denser bones, which lead to a reduced risk of hip fractures** Leek can also help with your vision health because of its content of two substances that protect the eyes: lutein and zeaxanthin. These substances, known as carotenoids, reduce the risk of cataracts and age-related macular degeneration.*** Leek stalks are widely used in European soups and stews, especially as a complement to potatoes, and can be cooked whole as a vegetable. The plant is related to the onion and has a mild, sweet, onion-like flavor. Try the to find some recipes with a leek!

*Article: Bioactivity and Therapeutic Potential of Kaempferol and Quercetin: New Insights for Plant and Human Health.
Author: Jan R, Khan M, Asaf S, Lubna, Asif S, Kim K-M
**Article: Influence of Vitamin K on Bone Mineral Density and Osteoporosis.
Author: Elshaikh, A. O., Shah, L., Joy Mathew, C., Lee, R., Jose, M. T., & Cancarevic, I.
***Article: Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health.
Author: Abdel-Aal, el-S. M., Akhtar, H., Zaheer, K., & Ali, R.

Rosemary is an evergreen shrub that is native to the Mediterranean from the Lamiaceae family. Its leaves can be eaten fresh or dried and it is also popularly consumed as a tea or infused oil. Rosemary, in folk medicine, has been used as an antispasmodic, mild analgesic, depression medication, and insomnia. Rosemary has been studied for its antimicrobial, anti-inflammatory, anti-tumorigenic, and neuroprotective properties .*It is well known that the biological properties of rosemary are mainly due to phenolic compounds making it rich in antioxidants**. It shows important clinical effects on mood and memory as well. *** Follow this series to learn more about rosemary and the benefits that you can find in the !

*Article: Natural Plant-Derived Chemical Compounds as Listeria monocytogenes Inhibitors In Vitro and in Food Model Systems.
Author: Kawacka, I., Olejnik-Schmidt, A., Schmidt, M., & Sip, A.
**Article: Anticancer Activity of Rosmarinus officinalis L.: Mechanisms of Action and Therapeutic Potentials.
Author: Allegra, A., Tonacci, A., Pioggia, G., Musolino, C., & Gangemi, S.
***Article: Effects of inhaled rosemary oil on subjective feelings and activities of the nervous system
Auhtor: Sayorwan, W., Ruangrungsi, N., Piriyapunyporn, T., Hongratanaworakit, T., Kotchabhakdi, N., & Siripornpanich, V.