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January 13, 2020

Today, I bought a Leek.


Yesterday, I bought a leek.

My meal plan had leeks and I went with it! It’s something I have yet to try and right now, I am all about trying new things, so I can share the experience with YOU! The last thing I want to do is say, “Hey, try a leek” in a nutrition class without having tried it myself.

This leek got me thinking. It may sound strange -- but my newly expanded knowledge really has me thinking about some of the strangest things! While I was finishing my grocery shopping, all I could think about is: “Why a leek!?”

As I was walking around, I asked Google: “What do leeks taste like? How do you cook leeks?”

Yep, I did that. 

I got home and instantly started looking it up. Because I want to know about the micro nutrients that leeks contain!  (Science Nerd, right here, folks.)

Micro Nutrients are JUST as important as Macro Nutrients. 

If you haven’t heard of Micro Nutrients -- they are your vitamins and minerals. Oh-so important to daily body function!

Many American’s have vitamin deficiencies. Common for Michigander’s are things like Vitamin D deficiency -- YAY Winter! Zinc and Magnesium and Iron are also commonly deficient. You may be surprised what these deficiencies can cause!

According to some studies, 40% of American’s are Vitamin D deficient! Vitamin D is known as the Sun Vitamin and is a little hard to come by in the Michigan Winters. 20 minutes in the sun, with 40% of your skin showing will help you stay away from deficiency! That’s pretty specific, I know! While getting Vitamin D from the Sun is best, there are other alternatives to get vitamin D!

Here is table from National Institute of Health:


Iron Deficiency can cause anemia and low immunity, you may feel really sleepy with Iron Deficiency.

Magnesium deficiency can cause muscle cramps, “brain fog” and loss of appetite. 

So what I am ultimately trying to say here is when you are considering your diet -- eat from the RAINBOW. Phytonutrients are the vitamins and minerals that give your fruits and vegetables color! 

Check out this great infographic on eating the Rainbow!

PN: Color Chart - here


Oh yeah, to wrap up on leeks! 

Leeks are high in flavonoids! Flavonoids support cardiovascular health by protecting our blood vessels from damage. Leeks are also high in folate and in polyphenols, which offer additional support to our cardiovascular system and may also help protect against oxidative stress and cancers. For you history buffs - The ancient Greeks and Romans believed that eating leeks could soothe the throat and improve the voice. The Romans introduced the plant to the UK, where it flourished in the cool growing conditions. Soon the Welsh adopted it as their national emblem, and today leeks remain an important part of Welsh, Scottish, and English cuisine. They are also popular in France.

Leeks are high in vitamin A (one cup offers 30% of your daily requirement), and they’re a good source of vitamin C, vitamin K, and vitamin B6, as well as the minerals iron and manganese.

Eat the Rainbow. Try new things! Let me know what you’ve tried or want to try! I would love to hear stories! 

I love this movie, so here is a little Cloudy with a chance of meatballs humor:


AUTHOR: Rachel Munoz, Like Water CrossFit Nutrition Coach

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