Hearts Of Palm
Score
Hearts of palm are the tender inner cores of palm tree stems, offering exceptional potassium density and low calories with minimal fat, making them valuable for cardiovascular and metabolic health.
Why Hearts Of Palm scores 79
Nutrition
per_100g
Health benefits
Cardiovascular health through superior potassium delivery
strong evidencePotassium regulates blood pressure by counteracting sodium's hypertensive effects and supporting vascular endothelial function, reducing stroke and heart disease risk
Enhanced electrolyte balance and kidney function
moderate evidenceThe 129:1 potassium-to-sodium ratio optimizes intracellular fluid homeostasis and reduces renal workload, supporting long-term kidney health
Immune system support via zinc contribution
strong evidenceZinc (3.73 mg per 100g) is essential for T-cell development, antibody production, and wound healing, strengthening innate immunity
Metabolic efficiency and weight management
moderate evidenceVery low calorie density (115 kcal/100g) with satiety-promoting fiber allows increased food volume and nutrient intake without excess energy, supporting healthy body composition
Iron bioavailability for oxygen transport
moderate evidenceProvides 1.69 mg iron per 100g; when paired with vitamin C sources, non-heme iron absorption improves, supporting aerobic capacity and cellular energy production
Pairs well with
- ·Pair with citrus (lemon, lime) because vitamin C enhances non-heme iron absorption from hearts of palm, improving mineral bioavailability
- ·Combine with olive oil-based dressings because fat-soluble vitamin absorption and enhanced palatability support consistent consumption
- ·Mix with leafy greens (spinach, arugula) because complementary micronutrients (folate, iron, potassium) create a synergistic nutrient-dense salad
- ·Serve alongside seafood (salmon, shrimp) because combined protein quality and omega-3 fatty acids enhance satiety and cardiovascular benefits
Practical tips
- ·Best timing: anytime
- ·Choose fresh hearts of palm when available in tropical climates; if using canned, rinse thoroughly to reduce sodium content by up to 50%
- ·Store fresh hearts of palm refrigerated in plastic wrapping for up to 5 days; canned versions keep 3+ years unopened in cool, dark conditions
- ·Consume canned versions in moderation if sodium-sensitive; fresh varieties contain only 14 mg sodium per 100g versus 240+ mg in some canned products
- ·Include in salads raw or lightly steamed to preserve heat-sensitive folate and vitamin C; avoid prolonged cooking
