What Is Heart Of Palm? (Nutrients And Benefits)


What Is The Heart Of a Palm?

Heart of palm, also known as palmito, is actually the inner core of certain palm trees. It is rich in nutrients and low in calories. Also, it contains a lot of fiber, protein, and nutrients to help lower blood sugar levels and fight cancer cells. These are some health benefits of the Heart of palm.


The palm’s “heart” is rich in nutrients like potassium and iron and has a relatively low-fat content.

This raw serving is 3.5 ounces (100 grams).

  • Calories: 36
  • Protein: 4 grams
  • Fat: Less than 1 gram
  • Carbohydrates: 4 grams
  • Fiber 4 grams
  • Potassium: 38% Daily Value (DV).
  • Phosphorus: 20% DV
  • Copper: 70% of the DV
  • Zinc: 36% DV

This vegetable is low in carbs and fat and has very few calories. It also contains a few other nutrients like folate, iron, calcium, and magnesium.


Heart of Palm is high in fiber and contain many health-promoting micronutrients. It may be a good choice for your meal plan.

1. Good Source Of Folate

folate deficiency

The Heart of the palm is suitable for pregnant women as it promotes the development of the fetus. It is highly recommended to include it in the diet plan. Folic acid, at 400 mg per 100g, is crucial to a developing baby’s well-being. Also, it lowers the risk of congenital disabilities relating to the baby’s brain or spinal cord.

2. Heart of Palm Promotes Heart Health

The Heart of the palm is a good source of fiber, which is essential for a healthy heart. It contains nearly 2g per serving, which can help you reach the daily recommended intake of 21 to 38g.

heart of palm promote heart health

It has been shown that it can lower cholesterol and blood pressure. Even though preserved hearts may contain sodium, it is possible to find products without salt. The potassium in palm fruits reduces blood pressure and mitigates sodium’s harmful effects.

3. Improves Blood Sugar Control

Non-starchy veggies like hearts of palm and others help a great deal in controlling diabetes. Elevated blood sugar is mainly due to high levels of sugar and starch in carbohydrates.

checking sugar level

Consistently elevated blood sugar levels are harmful to all body organs over time. Heart of Palm is an unprocessed food high in fiber and have reasonable blood sugar control.

4. Supports Weight Loss

Hearts of palm and other non-starchy vegetables are particularly beneficial for weight loss because they are rich in water and their high fiber levels. Experts agree that vegetables are one food you can eat while still losing weight.

heart of palm and weight loss

Non-starchy vegetables have fewer calories per more significant amount of food. It promotes satiety and reduces overall food intake. To help you manage your weight, include hearts of palms in any weight loss plan.

5. Heart Of Palm Enhance Brain Function

Older adults are more at risk for malnutrition due to low appetite and restricted access to many foods. It can cause cognitive decline by not being aware of nutrient deficiencies. Vitamin B6 is one such nutrient.


While most people receive adequate amounts of vitamin B6, several studies show a link between low levels of B6 and poor brain function in older adults. Heart palms increase vitamin B6.

6. Supports Digestion

The Heart of the palm is rich in fiber. It slows food’s movement through the body and adds bulk to stool, preventing constipation. Fiber promotes the growth of beneficial bacteria by acting as a prebiotic. The microbiota in your stomach plays a key role in staying healthy.

heart of palm support digestion

It is linked to obesity, mental health, and immunity. A single cup of hearts of palm could be enough to meet 14 per cent of your daily dietary needs.

7. Heart Of Palm Prevent Anemia

A cup of the Heart of the palm provides 25 percent of the iron needed daily. It helps to prevent anaemia and meets daily requirements. Furthermore, it gives iron-absorbing vitamin C.


Iron deficiency is one of the numerous potential causes of anaemia. It causes symptoms like lightheadedness, fatigue, and brain fog.

8. Strengthen Immunity

Palm hearts’ essential vitamins and minerals are vital for proper functioning immune systems. Vitamin C, Manganese, and zinc are crucial to fight diseases or infections. According to a review, adequate Vitamin C and Zinc can reduce symptoms and prolong the duration of respiratory tract infections.

heart of palm strength immunity

Heart of palm also improves conditions like malaria, pneumonia, and diarrhoea. Conversely, Manganese prevents oxidative damage and fights free radicals that could lead to chronic diseases.

9. Loaded With Essential Minerals

Potassium, copper, and phosphorus are abundant in the palm’s Heart. Among the electrolytes, potassium plays a role in keeping blood pressure steady. Copper is an essential ingredient in red blood cells. It also keeps nerve cells and the immune system strong.

essential minerals

Low copper levels can lead to high blood pressure and cholesterol. Getting enough copper could help you avoid these issues. Phosphorus is a mineral that strengthens bones and teeth. Phosphorus also aids in the production of proteins that support cell growth and tissue healing. Zinc is also essential for the immune system, cell division, and wound healing.

10. High In Antioxidants

The Heart of palm is rich with plant compounds such as polyphenol antioxidants. These compounds neutralize unstable molecules, which can cause oxidative damage to your body if they become too high. Numerous diseases are linked to oxidative damage.

heart of palm rich in antioxidants

Antioxidants may also help reduce the risk of certain diseases such as diabetes, cancer, and heart disease. Consuming high levels of polyphenols is also linked to lower inflammation, which is believed to be a key component in many of these conditions.


Related Articles

Latest Articles

Related Link