Hearts of palm, also known as palm hearts or swamp cabbage, is a versatile vegetable with a mild taste. It's low in calories, high in fiber, well-balanced in protein and carbohydrates, and packed with essential nutrients. You can incorporate it into both cooked and cold dishes.
This vegetable contains various nutrients such as protein, carbohydrates, vitamins, and minerals. Here’s the breakdown for one hundred grams (around 2/3 of a cup) of hearts of palm:
- 36 calories
- 3.57g protein
- 3.57g carbohydrate
- 3.6g fiber
- 0g fat
A single cup of canned palm hearts provides a significant portion of your daily vitamin and mineral requirements:
- Vitamin C: 20% - vital for skin health, immune function, and healing
- Iron: 25% - essential for healthy red blood cells
- Niacin (vitamin B3): 4% - aids energy use and maintains a healthy nervous system
- Folate: 15% - promotes healthy red blood cell development, crucial during pregnancy
- Magnesium: 15% - supports muscle and heart health
- Calcium: 8% - contributes to strong bones and a healthy heartbeat
- Phosphorus: 10% - essential for bone and teeth strength, promotes healing
- Zinc: 10% - aids in healing and boosts the immune system
- Riboflavin (vitamin B2): 6% - functions as an antioxidant to prevent disease
Different varieties of palm hearts vary slightly in nutrient content. Some contain potassium, which is essential for muscle and heart health, and may offer different amounts of vitamin B6.
The sodium content in canned hearts of palm can be high, so opting for fresh palms that you prepare yourself might be wiser if you are monitoring your salt intake.
Given their low-calorie count and zero fat content, palm hearts don’t lead to weight gain. The fiber they contain helps with a feeling of fullness, which may prevent overeating. Maintaining a healthy weight assists in preventing various obesity-linked diseases such as heart disease, diabetes, liver issues, and cancer.
Palm hearts contribute positively to your digestive health:
- Prebiotics: Encourages beneficial gut flora, regulating the immune system and aiding nutrient absorption.
- Fiber: Supports healthy digestion and prevents constipation.
Palm hearts also provide essential nutrients like zinc, phosphorus, and magnesium that promote tissue healing and maintain a robust immune system. Assisting recovery from damage, along with warding off infection, helps protect you against acute sicknesses and chronic diseases.
Riboflavin, functioning as an antioxidant, counters toxic damage in the body, thereby helping to prevent numerous diseases such as heart disease, cancer, liver failure, and kidney trouble.
During pregnancy, proper nutrition is critical. However, many expectant mothers experience food aversions for weeks or more. The variety of vitamins and minerals offered by palm hearts make them an ideal choice throughout pregnancy, particularly due to the folate content which is essential for fetal neural development.
Palm hearts can be prepared in various ways. Freshly sourced or purchased, they can be cleaned and cooked, then added to soups, pasta dishes, or stews. This method helps avoid the high sodium contents found in canned products.
Canned palm hearts are commonly available for quick use in both cooked and cold meals like salads or pasta dishes without additional cooking.
The mild flavor of palm hearts adapts well to diverse cuisines, taking on various dish’s flavors with ease.