The heart of palm is a white vegetable that’s harvested from the bud or inner core of certain types of palm trees such as coconut, acai palm, and peach palm trees.
Rich in fiber, calcium, iron, zinc, potassium, phosphorus, copper, and vitamins B2, B6, and C, hearts of palm are well-known for their health benefits. They also contain magnesium, folate, manganese, and a healthy ratio of omega-3 and omega-6 fatty acids.
It also contains a high concentration of potassium which can greatly benefit the heart. Keep reading to learn more about how hearts of palm could improve your cardiovascular health!
Hearts of Palm Nutrition Content
Hearts of palm is extremely rich in nutrients that keep the body and mind healthy.
A 100 gram serving of raw hearts of palm contains:
- Less than 1 gram of fat
- 4 grams of protein
- 4 grams of carbs
- 4 grams of fiber
- 38% of the daily value (DV) of potassium
- 20% of the daily value (DV) of phosphorus
- 70% of the daily value (DV) of copper
- 36% of the daily value (DV) of zinc
It is extremely high in antioxidants and loaded with minerals, offering numerous health benefits.
Hearts of Palm and Potassium
The rich potassium content in hearts of palm can offer significant health benefits. In every 100 grams of hearts of palm, there are approximately 177 milligrams of potassium, a primary mineral that is found in the body.
Among the key electrolytes, potassium plays a crucial role in maintaining the balance of fluids in the body.
Potassium is not only important for nerve conduction and muscle contraction, but it also establishes the body’s acid and alkaline balance. Additionally, potassium helps maintain cardiovascular health as it controls and maintains blood pressure levels.
If the body lacks potassium, it can cause:
- Weakness of muscles
- Glucose intolerance
- Irregular heartbeat or arrhythmia
- Increase in blood pressure
- Constipation or nausea
- Muscle spasms or cramps
- Extreme fatigue
A high-potassium diet is also recommended for those trying to control their high cholesterol levels.
Benefits of Hearts of Palm and Potassium
Since a 100-gram serving of hearts of palm contains 38% of the daily value of potassium, two hearts of palm servings would be plenty to fulfill your daily requirement. The potassium present in the hearts of palm serves several benefits, primarily for cardiovascular health.
Here are two major benefits of hearts of palm.
Controlling Blood Pressure
Nearly one in three Americans suffer from high blood pressure, which is often due to high sodium levels. Potassium helps the body get rid of excess sodium, thereby reducing blood pressure and bringing it back to a normal range.
Maintaining Heart Rate and Preventing Stroke
A stroke occurs due to inadequate blood supply to the brain. Studies have shown that a potassium-rich diet can help promote cardiovascular health, ensuring proper blood flow and reducing the risk of strokes.
A potassium-rich diet is found to lower the risk of stroke by 24%. This is because potassium helps maintain a healthy heart rate and promotes a healthy supply of blood throughout the body.
Given the various health benefits that heart of palm offers, this is an ingredient that you must consider including in your diet. While the heart of palm is best consumed raw, you can even indulge your Italian cuisine cravings by substituting traditional pasta with hearts of palm pasta for a healthier diet!