This article explores the health and nutritional benefits of heart of palm. It also discusses different ways to cook this versatile vegetable.
What is heart of palm?
Anthony Lanneretonne/Offset
Heart of palm is an off-white or cream-colored vegetable harvested from the bud of certain palm trees, such as coconut and palmetto. When cut into, heart of palm is cylindrical and ringlike, resembling a leek.
The vegetable has a crisp texture and subtle taste, and it takes on the flavor of its seasoning.
It is a versatile vegetable that can be:
jarred
canned
eaten on its own
added to salads
used as an alternative to meat
Heart of palm grows natively in tropical and humid areas, such as Central and South America and South Asia.
Farmers remove the palm crown at the top of the tree to harvest it. Then they debark it to expose the edible inner core. It undergoes further processes to make it ready for cooking.
Learn more about the 15 healthiest vegetables.
Other names
Heart of palm is also known by other names:
palm heart
palmetto
palmito
palm cabbage
chonta
swamp cabbage
Benefits
Heart of palm is known for its range of nutritional and health benefits.
Antioxidants
Heart of palm containsTrusted Source polyphenols. These compounds are “free radical scavengers,” which neutralizeTrusted Source free radicals, preventing them from causing damage.
Having too many free radicals and not enough antioxidants in the body can lead to oxidative stress. This may increase the risk ofTrusted Source chronic conditions 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 diseases, such as proteinuria and renal failure
cancer
heart disease
Learn more about how free radicals affect the body here.
An older 2014 study showed that vegetable palm hearts showed significant antioxidant properties due to their considerable chlorogenic acid content.
Similarly, a 2017 study showed that the leaf and berry extracts of the Sabal palmetto tree have anti-cancer properties. Other studies also showed anti-tumor and anti-inflammatory properties.
However, a 2020 studyTrusted Source found that canning may cause a loss in its antioxidant activity and fiber content.
Nutrient dense
Heart of palm is high in essential vitamins and minerals while low in fat, calories, and carbohydrates. The nutrient content of heart of palm varies depending on whether it is canned, raw, or cooked.
According to the United States Department of Agriculture (USDA)Trusted Source, canned heart of palm contains:
Nutrient Value per 100 grams (g)
calories 28 kilocalories (kcal)
protein 2.52 g
fat 0.62 g
carbohydrates 4.62 g
dietary fiber 2.4 g
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 C 7.9 mg
vitamin B6 0.022 mg
folate 39 micrograms (µg)
Heart of palm contains many essential vitamins and minerals.
Potassium is an essential mineral that plays a crucial role in the human body. It helps preventTrusted Source hypertension, regulates the heartbeat, and is vital for synthesizing protein and metabolizing carbohydrates.
Phosphorus is another essential mineral. It is an important componentTrusted Source of DNA, RNA, bones, and teeth.
It also contains zinc, which is important for the body’s immune function and wound healing. And it supports a baby’s growth and development in the womb.
Aside from minerals, heart of palm also contains essential vitamins. It contains several types of vitamin B, including vitamin B6, riboflavin, and folate. Vitamin B is crucialTrusted Source for functions such as:
immune function
hemoglobin and antibody production
nerve function
protein breakdown
Weight loss
Heart of palm is low inTrusted Source calories, carbohydrates, and fats. This makes it a healthy option for people on weight loss programs.
It also has a high content of plant-based protein, water, and fiber, which can help a person feel fullTrusted Source.
A 2018 studyTrusted Source on plant-based dieting in overweight individuals found that plant protein in a plant-based diet led to improved body composition and weight loss.
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