How Eating Hearts of Palm Regularly Affects Your Body

If you’ve never tried hearts of palm, you’re missing out on one of the most nutrient-dense vegetables that can easily fit into any diet. Whether eaten fresh or canned, this tender vegetable comes from the inner core of certain palm trees and offers a surprisingly rich nutritional profile.

Packed with fiber, essential minerals, and plant-based protein all while being low in calories and fat hearts of palm may offer health benefits that range from improved digestion to immune support and even pregnancy nutrition.

1. Supports Weight Management

Hearts of palm are a naturally low-calorie, fat-free food, offering only 36 calories per 100 grams (about ⅔ cup). Its high fiber content 3.6 grams per serving helps you feel full, which may prevent overeating and help regulate appetite throughout the day.

Maintaining a healthy weight is not just about appearance it’s a critical factor in reducing the risk of heart disease, type 2 diabetes, fatty liver disease, and certain cancers.

2. Promotes Digestive Health

Your gut loves fiber and hearts of palm deliver plenty. They contain both fiber and prebiotics, which help nourish your gut’s good bacteria.

Benefits include:

• Regular bowel movements

• Reduced bloating

• Enhanced nutrient absorption

• Better immune regulation, as gut health and immune function are closely connected

Prebiotics, in particular, help your digestive system break down food and absorb nutrients more efficiently.

3. Strengthens Immunity and Healing

Hearts of palm are a great source of zinc, magnesium, and phosphorus all of which are essential for immune health and tissue repair. Zinc, in particular, supports wound healing and immune cell function, while magnesium helps reduce inflammation and supports muscle function.

Regularly including this vegetable in your meals can help your body recover from stress, illness, and injury more effectively.

4. Provides Antioxidants for Cellular Protection

One of the standout antioxidants in hearts of palm is riboflavin (vitamin B2), which helps fight oxidative stress caused by toxins and environmental damage. Antioxidants are key in helping prevent chronic diseases such as:

• Cardiovascular disease

• Certain cancers

• Liver and kidney damage

They also contribute to healthier skin and aging gracefully over time.

5. Contributes to Pregnancy Nutrition

Folate is one of the most vital nutrients during pregnancy, supporting proper brain and spinal development in the fetus. A single serving of hearts of palm provides 15% of your daily folate needs, making it a helpful addition to a balanced prenatal diet.

It also supplies vitamin C, calcium, magnesium, and iron all of which are crucial for both mother and baby.

Nutritional Snapshot (Per 100g / 2⁄3 cup):

• Calories: 36

• Protein: 3.57g

• Carbohydrates: 3.57g

• Fiber: 3.6g

• Fat: 0g

Key nutrients in one cup (percent of daily needs):

• Vitamin C: 20%

• Iron: 25%

• Folate: 15%

• Magnesium: 15%

• Phosphorus: 10%

• Zinc: 10%

• Calcium: 8%

• Riboflavin (B2): 6%

• Niacin (B3): 4%

Watch the Sodium Content

Canned hearts of palm are convenient, but they can be high in sodium. If you're watching your salt intake, consider:

• Rinsing canned hearts of palm under water to reduce sodium

• Opting for low-sodium or no-salt-added varieties

• Using fresh hearts of palm when available, especially if you want to control added ingredients

How to Eat Hearts of Palm

Mild in flavor and tender in texture, hearts of palm can be eaten hot or cold. They're incredibly versatile and adapt to the flavor of whatever dish they're in.

Try them in:

• Salads and grain bowls

• Stir-fries or pasta dishes

• Plant-based “crab” cakes or mock ceviche

• Stews and soups

For more control over ingredients, especially sodium, try preparing fresh hearts of palm at home. They can be boiled or sautéed and used just like you would artichokes or asparagus.

With a nutrition profile that supports gut health, immunity, pregnancy, and more, hearts of palm are a simple yet powerful addition to your meals whether you're plant-based or omnivorous.

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