leek: leeks are rich in dietary fiber, folic acid, calcium, potassium and Vitamin C. They are easily digestible as compared to onions. leeks are a natural diuretic and detoxify your skin by trapping harmful substances and flushing them out of your body. This combination of Vitamins A, C and E as well as other powerful antioxidants in leeks protects your skin against damage by free radicals and harmful ultraviolet rays of the sun. leeks are an important source of iron which helps the hair follicles to grow. It is also good for the bone health and a cup of leeks provides about 42 microgram of Vitamin K which is 47 and 34 per cent of the daily recommended amount for women and men respectively. leeks are a good source of allyl sulfides that play an important role in reduce the risk of prostate, colon and ovarian cancer. The consumption of leeks in adequate amounts is healthy for eyesights and protects your eyes from cataracts and age-related macular degeneration.