Heart of palm is a nutrient-dense plant harvested from the hearts of certain types of palm trees. It has many health benefits and is a versatile addition to dishes.
The apical meristem, commonly referred to as the core or bud, is the part of a plant from which all new leaves develop. In palms, they are located in the center of the large crown of leaves in the upper part of the trunk. The bud harvested from some palms is called the heart of the palm. This article explores the health and nutritional benefits of heart of palm. It also discusses different ways to cook this versatile vegetable.
What is the heart of palm?
Heart of palm is an off-white or cream-colored vegetable harvested from the shoots of some palm trees, such as the coconut and saw palmetto. When cut, the core of the palm is cylindrical and annular, resembling a leek. The vegetable has a crispy texture and delicate taste, and acquires the flavor of its spices.
It is a versatile vegetable that can be:
in a jar
canned
to be eaten alone
added to the power
Used as a substitute for meat
The heart of the palm is native to tropical and humid regions, such as Central and South America and Southeast Asia. Farmers remove the crown of the palm tree at the top of the tree to harvest it. Then they peel it to reveal the edible inner core. This one undergoes other treatments to get it ready for cooking.
Benefits
The heart of palm is known for its array of nutritional and health benefits.
Antioxidants
Palm heart contains polyphenols from safe sources. These compounds are “free radical scavengers,” reliable neutralizing free radicals, and preventing them from causing damage. Having too many free radicals and not enough antioxidants in the body can lead to oxidative stress. This can increase the risk of developing chronic diseases such as:
Neurological diseases, such as Parkinson’s disease and Alzheimer’s disease
Lung diseases, such as asthma and chronic obstructive pulmonary disease (COPD)
Rheumatoid arthritis
Kidney disease, such as proteinuria and renal failure
cancer
My heart disease.
An older study from 2014 showed that the hearts of the palm plant exhibited significant antioxidant properties due to their high chlorogenic acid content.
Similarly, a 2017 study showed that extracts of the leaves and berries of the Sabal palmetto tree have anti-cancer properties. Other studies have also shown antitumor and anti-inflammatory properties. However, a 2020 study found that canning can lead to a loss of antioxidant activity and fiber content.
nutrient density
Heart of palm is rich in essential vitamins and minerals while being low in fat, calories and carbohydrates. The nutritional content of heart of palm varies depending on whether it is canned, raw, or cooked.
Canned heart of palm contains:
Nutritional value per 100 grams (g)
Calories: 28 kcal
Protein: 2.52 grams
Fat: 0.62 grams
Carbohydrates: 4.62 grams
Dietary fiber: 2.4 grams
Calcium: 58 milligrams (mg).
Iron: 3.13 mg
Magnesium: 38 mg
Phosphorus: 65 mg
Sodium: 426 mg
Potassium: 177 mg
Zinc: 1.15 mg
Vitamin: 7.9 mg
Vitamin: B6 0.022 mg
Folic acid: 39 micrograms (mcg)
The heart of palm contains many essential vitamins and minerals.
Potassium is an essential mineral that plays an important role in the human body. It helps prevent high blood pressure, regulates heart rate, and is vital for protein synthesis and carbohydrate metabolism. Phosphorus is another essential mineral. It is an important component of DNA, RNA, bones and teeth. It also contains zinc, which is an important component for the body’s immune function and wound healing. It promotes the growth and development of the fetus in the womb.
Apart from minerals, the heart of palm also contains essential vitamins. It contains several types of B vitamins, including vitamin B6, riboflavin, and folic acid. Vitamin B is necessary for functions such as:
immune function
Production of hemoglobin and antibodies
nerve function
protein degradation
Weight loss
Heart of palm is low in calories, carbohydrates and fat from a safe source. This makes it a healthy choice for people on a weight loss program.
It is also high in vegetable protein, water and fiber, which helps a person feel full. A 2018 study on vegan diets for overweight people found that plant protein in a vegan diet led to improved body composition and weight loss.
Body tissue repair
The heart of palm contains several essential amino acids, such as leucine and leucine, which are essential for body tissue repair and protein synthesis. Similar to vegetables like broccoli and spinach, heart of palm is also rich in protein, making it a preferred vegetable source of protein. A 2019 study found heart of palm protein to be a suitable alternative to animal protein sources in the food industry. Protein provides the building blocks for a reliable source of tissue growth, cell regeneration and repair during wound healing.
Heart health
Chlorogenic acid is a polyphenol found in large amounts in the heart of palm. A 2020 study found that this compound has heart-protecting properties. To lower blood pressure and help prevent blood clots and hardening of the arteries. The heart of palm is also rich in both soluble and insoluble fiber. This not only helps digestive health, but also lowers cholesterol levels from a safe source.
Regulating blood sugar
Using heart of palm as a substitute for highly processed foods that contain refined carbohydrates and saturated fats may help reduce insulin resistance, which may prevent some diseases. Insulin resistance leads to increased blood sugar levels, which in turn can lead to diseases such as:
Metabolic syndrome
Type 2 diabetes
Non-alcoholic fatty liver disease
obesity
Possible defects
Although it is one of the few vegetables that are high in protein, the heart of palm may not contain enough protein to meet a person’s nutritional needs. A person may need to add other sources of protein to their diet. Markets usually sell canned heart of palm to extend its shelf life, so its sodium content may be higher than when raw. It is essential to wash canned hearts of palm thoroughly to remove the brine, which may contain salt.
How to cook with heart of palm
It is possible to eat the heart of palm raw, but this is rare because this vegetable is highly perishable. Therefore, it is often boiled or processed immediately after harvesting.
Heart of palm is incredibly versatile, and anyone can add it to many dishes. It can be grilled, sautéed, sautéed, boiled, or marinated. Since heart of palm is low in carbs, people can choose to add it to a keto diet as well.
Here are some ways to cook with heart of palm as an ingredient:
Toss chopped or chopped hearts from palms into salads
Stir in the hearts of palm and add them to the omelet
Mix it with a spiced flour mixture and eat it as a substitute for squid
Boil it and sprinkle it lightly with spices and herbs
Use it as a substitute for pasta
Cut it up and use it as a substitute for meat or seafood.
Frequently Asked Questions
Here are some answers to frequently asked questions about heart of palm.
Do you eat the heart of palm raw?
Yes, but the markets sell them mostly canned because the heart of palm is highly perishable.
Is the heart of palm harmful to your health?
no. Heart of palm is a nutrient-dense plant, low in fat and carbohydrates, and high in fiber and protein.
Is the heart of palm fattening?
Heart of palm is low in fat and calories, making it unlikely to contribute to weight gain. It is also high in fiber and water, which helps a person feel full and satisfied.
Summary
Heart of palm is a vegetable vegetable that is low in fat, carbohydrates, and calories, and contains many vitamins, minerals, and nutrients. It offers various health benefits, including support for weight loss, good digestion, immunity, heart health, and general well-being. This vegetable is very versatile and can be cooked in different ways and added to various dishes. They can be eaten raw, sautéed, boiled, sauteed, or added to soups and salads.
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