Coconut has been known for its beneficial contents. Almost all the parts of coconut can be used like its fruit, its leaves, its essence oil, etc. Just like health benefits of coconut oil that gives benefits, so does coconut palm heart. Coconut palm heart is considered as a vegetable. Firstly, it was found in the United States especially from Brazil. But nowadays, most of palm heart can be found in Costa Rica.
Not only in United States, but also it is grown in Asia Countries. Palm heart is the inner core of palm trees. To get to palm heart you need to remove the outer fiber layers from the tops of the stems until it only leaves the soft inner core of it. Palm heart has tender texture and has mild taste just like artichokes.
Palm heart is very useful for body health because it is a good source of vitamins and minerals, low in calorie and sodium, cholesterol. Healthy ways to consume palm heart is by adding or making it as salad. Yet, you can also bake it or pan-pry it and serve it as a side dish with rice. Another way to consume it is eaten raw as a low calorie snack which is suitable for people who are in a diet program.
Palm Heart Nutritional Information
Besides it has delicious taste, palm heart is highly nutritious. It contains numerous vitamins, minerals, and other nutritious substances. The nutritional properties of palm heart includes minerals like phosphorus which is good for bones and teeth development and others like copper, potassium, zinc, etc. and vitamins such as vitamin C, B6, B2, etc.
Per 100 grams of palm heart contains:
- 115 calories
- 25.6 g total carbohydrates
- 1.5 g dietary fiber
- 17.2 g sugars
- 2.7 g protein
- 0.2 g total fats
- 13 mg total omega-3 fatty acids
- 76 mg total omega-6 fatty acids
- 68 IU vitamin A
- 8 mg vitamin C
- 0.5 mg vitamin E
- 0.1 mg thiamine
- 0.2 mg riboflavin
- 0.9 mg niacin
- 0.8 mg vitamin B6
- 24 mcg folate
- 18 mg calcium
- 1.7 mg iron
- 10 mg magnesium
- 140 mg phosphorus
- 1806 mg potassium
- 14 mg sodium
- 3.7 mg zinc
- 0.6 mg copper
- 0.7 mcg selenium
- 69.5 g water
Health Benefits of Palm Heart
Here are more health benefits of coconut palm heart:
- Improve Immune System
Benefits of Vitamin C are various. The high content of vitamin C in the palm heart helps to improve Immune system by maintaining high defenses of the body. Therefore, it makes the body improving their ability to resist against numerous diseases.
- Improve Digestion
Besides its high content in vitamin C, palm heart is a rich source of fiber. The fiber content will help you to have a better digestion and help prevent also treat from constipation and cancer. In addition, it helps to balance the cholesterols level in the body and glucose level in the blood and regulate intestinal transit.
- Help Balancing Diet
Due its low in calorie content, palm heart is extremely good for people who are in diet. It helps to maintain a balanced diet. Although it is low in calorie doesn’t mean it makes you have little energy to do something. On the contrary, it has a certain type of calorie which offers sufficient energy for you to do physical activity.
- High Content of Zinc
One of the ability of zinc is able to heal the wounds faster. Therefore, consuming palm heart is very good for recovery.
- Rich in Iron Properties
The rich source of iron properties in palm heart helps prevent your body from weakness, pallor, and fatigue. Thus, it will improve your vitality. Moreover, it is needed for the production of hemoglobin.
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- Vitamin B2 Properties
Vitamin B2 in palm heart is needed to facilitate normal reproduction in the body. It is needed for the growth of cells and the development of tissues.
- Regulate Oxygen in the Body
Palm heart is extremely important for function of red blood cells which carries out the oxygen throughout the body. This ability comes from B2 content in palm heart.
- Promote Healthy Eyes
What’s more health benefits of coconut palm heart? People are often facing problems with their eyes. Palm tree provides vitamin A which will be useful for your health of eyes. It will prevent you from having dry eyes. Moreover, consuming foods with high vitamin A content makes you having a healthy vision. You can also find many health benefits from health benefits of vitamin A
- Good for Pregnant Women
The content of palm heart which is good for pregnant women is folic acid or vitamin B9. The contribution of B9 is preventing defects on the baby. Besides that, it is also good for increasing the production of breast milk which we know that giving health benefits of breast feeding can also give you advantages both for you and your babies
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- Provide a Healthy Diet
Palm water contains many nutritional contents. The main content of it is water. Palm water per cup contains 3.49 grams of protein, 0.29 g of total fats, 37.39 of carbohydrates, 2.2 g of dietary fiber, and 25.05 grams of natural sugars. Those nutritional contents of palm tree are very good for you who are in a diet program.
- Provide Satiety
The reason behind why palm heart can promote weight loss is because it provides satiety that is the feeling of fullness. It is because palm heart contains high level of fiber both soluble and insoluble. Thus, it can help you to avoid overeating.
More benefits of palm heart
More health benefits of coconut palm heart:
- Provide a Complete Set of Vitamins
- Provide Calcium Intake
- Promote Weight Loss
- Provide Very Low in Fat, Cholesterol, and Sodium
Palm Heart Recipe
There are tons of vegetarian recipes provided for you to try. The best of processed palm heart is by making it as a salad. With others additional ingredient, such as celery health benefits of celery, to make it salad will make it healthier food especially for those who are in a diet programme or those who try to lose weight. Below we provide you a palm heart recipe called “Lemony Hearts of Palm Salad”
What You Need
- ¼ cup of sliced red onion
- 2 cups of sliced palm heart
- 1 cup of sliced celery
- 3 tablespoons of lemon juice and olive oil
- Some chopped parsley, salt, pepper
What You Have to Do
Making salad is quite simple. You just need to mix all of the ingredients together. First, soak ¼ cup of sliced red onion in cold water for 10 minutes. After that, take the red onion out of the water. Toss it with 2 cups of sliced palm heart. Add other ingredients and season it with salt and pepper.
Ps. Nutritional information of lemony hearts of palm salad
- 130 calories
- 11 g total fats
- 1.5 g saturated fat
- 3 g protein
- 7 g carbohydrates
- 2 g sugar
- 0 g cholesterol
- 462 mg sodium
The last step is drizzle it with arugula and olive oil. Then, lemony hearts of palm salad is ready to serve.