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One cup of leeks, which is almost a whole leek, provides just 54 calories, so leeks can add bulk to your meal and keep you full without adding to your calorie intake. Leeks serve as an excellent source of vitamins and also offer many health benefits thanks to their phytonutrients. Vitamin A isn't just for the eyes By adding leeks to your diet, you can be sure to meet your recommended daily intake of vitamin A. One cup of leeks has 1,484 international units (IU) of vitamin A, which is 64% of the recommended value. daily intake for women and 49% of the corresponding one for men. Vitamin A in your diet supports healthy blood cell growth, including the development of new red blood cells that carry oxygen, as well as white blood cells that fight infection. Vitamin A also helps your retina work better even in low light conditions. Vitamin K for blood and bones Leeks also provide a generous amount of vitamin K. Vitamin K benefits every tissue in the body by helping to regulate blood flow, while low levels of vitamin K can cause bleeding, which can negatively affect circulation. A generous intake of vitamin K also activates osteocalcin, which is a protein essential for bone health. Leeks provide 42 micrograms of vitamin K per cup. This amount corresponds to 47% of the daily intake of vitamin K for women and 34% of the recommended daily intake for men. Lutein and zeaxanthin for your eyes Eat leeks because they are a source of lutein and zeaxanthin. These compounds contribute to healthy vision. They protect your eye tissues from oxidative damage (harmful oxidation of DNA and cell membranes) by filtering harmful light rays as they enter your eyes. If consumed in sufficient amounts, lutein and zeaxanthin can protect against cataracts and age-related macular degeneration. According to international guidelines, 12 milligrams of lutein and zeaxanthin are needed daily to reap their benefits, and each cup of leeks contains 1.7 milligrams, or 14% of that amount. How to consume more leeks The mild flavor of leeks works very well in vegetable-based dishes. You can saute thinly sliced leeks in olive oil and a little vegetable stock, then garnish with chopped basil just before serving. Use leeks in pies or combine them with mushrooms and red peppers or make a soup with potatoes for a hearty meal that can warm you up in the cold.