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Psychology & Diet

What are the benefits of heart of palm and how to cook it?



Presse Santé

Heart of palm is a nutrient-dense vegetable harvested from the heart of certain types of palm trees. It has many health benefits and is a versatile addition to dishes.

The apical meristem, commonly known as the heart or bud, is the part of a plant from which all new leaves grow. In palms, it is located in the center of the large crown of leaves at the top of the trunk. The heart that is harvested from some palm trees is called heart of palm. This article explores the nutritional and health benefits of hearts of palm. It also discusses the different ways to cook this versatile vegetable.

What is the heart of palm?

Heart of palm is a whitish or cream-colored vegetable harvested from the bud of certain palm trees, such as coconut and saw palmetto. When cut, the heart of palm is cylindrical and annular, resembling a leek. The vegetable has a crunchy texture and subtle flavor, and takes on the flavor of its seasoning.

It is a versatile vegetable that can be:

In a jar
to be eaten alone
add to salads
used as an alternative to meat
Heart of palm is native to tropical and humid regions, such as Central and South America and Southeast Asia. Farmers remove the crown of the palm at the top of the tree to harvest it. They then peel it to expose the edible inner core. This is subjected to other treatments to make it ready to be cooked.


Heart of palm is known for its range of health and nutritional benefits.


Heart of palm contains polyphenols from safe sources. These compounds are ‘free radical scavengers’, which neutralize trusted free radicals, preventing them from causing damage. Having too many free radicals and not having enough antioxidants in the body can lead to oxidative stress. This can increase the risk of chronic diseases such as:

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neurological diseases, such as Parkinson’s disease and Alzheimer’s disease
lung diseases, such as asthma and chronic obstructive pulmonary disease (COPD)
rheumatoid arthritis
kidney disease, such as proteinuria and kidney failure
heart disease.

An earlier study from 2014 showed that hearts of palm from the plants exhibited significant antioxidant properties due to their considerable chlorogenic acid content.
Similarly, a 2017 study showed that extracts of the leaves and berries of the Sabal palmetto tree had anti-cancer properties. Other studies have also shown anti-tumor and anti-inflammatory properties. However, a 2020 study found that canning can lead to a loss of its antioxidant activity and fiber content.

nutrient dense

Heart of palm is rich in essential vitamins and minerals and is low in fat, calories and carbohydrates. The nutrient content of hearts of palm varies depending on whether it is canned, raw, or cooked.

The canned heart of palm contains:

Nutritional value per 100 grams (g)
calories: 28 kilocalories (kcal)
protein: 2.52g
lipids: 0.62g
carbs: 4.62g
dietary fiber: 2.4 g
calcium: 58 milligrams (mg)
iron: 3.13mg
magnesium: 38mg
phosphorus: 65mg
sodium: 426mg
potassium: 177mg
zinc: 1.15mg
vitamin: C 7.9mg
vitamin: B6 0.022mg
folate: 39 micrograms (mcg)
Heart of palm contains many essential vitamins and minerals.

Potassium is an essential mineral that plays a crucial role in the human body. It helps prevent hypertension, regulates heart rate, and is vital for protein synthesis and carbohydrate metabolism. Phosphorus is another essential mineral. It is an important component of DNA, RNA, bones and teeth. It also contains zinc, which is important for the body’s immune function and wound healing. And it favors the growth and development of the baby in the womb.

In addition to minerals, hearts of palm also contain essential vitamins. It contains several types of B vitamins, including vitamin B6, riboflavin, and folic acid. Vitamin B is crucial for functions such as:

immune function
the production of hemoglobin and antibodies
nerve function
protein degradation

Palmito is low in calories, carbohydrates and fat from Safe Source. This makes it a healthy option for people following a weight loss program.
It is also high in plant protein, water, and fiber, which can help a person feel full. A 2018 study on the plant-based diet in overweight people found that plant-based protein in a plant-based diet led to better body composition and weight loss.

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Repair of body tissues

Heart of palm contains many essential amino acids, such as lysine and leucine, which are necessary for the repair of body tissues and protein synthesis. Like vegetables like broccoli and spinach, hearts of palm are also high in protein, making them a preferred vegan source of protein. A 2019 study found that palm hearts protein is a suitable substitute for animal protein sources in the food industry. Protein provides the building blocks Trusted Source for tissue growth, cell renewal and repair during wound healing.

heart health

Chlorogenic acid is a polyphenol found in large amounts in hearts of palm. A 2020 study found this compound to have heart-protective properties. It can lower blood pressure and help prevent thrombosis and atherosclerosis. Heart of palm is also rich in soluble and insoluble fiber. This not only helps a person’s digestive health but also lowers cholesterol levels from Safe Source.

Regulation of blood sugar

Using hearts of palm as a substitute for highly processed foods that contain refined carbohydrates and saturated fats may help reduce insulin resistance, which may prevent certain diseases. Insulin resistance leads to increased blood sugar levels, which in turn can lead to conditions such as:

metabolic syndrome
type 2 diabetes
Non-alcohol related fatty liver disease

Potential Disadvantages

Although it is one of the few vegetables that is high in protein, hearts of palm may not contain enough protein to meet a person’s dietary needs. A person may need to add other sources of protein to their diet. Markets often sell canned hearts of palm to extend their shelf life, so their sodium content may be higher than when raw. It is essential to thoroughly wash canned hearts of palm to remove brine, which may contain salt.

How to cook with hearts of palm

It is possible to eat the hearts of palm raw, but this is rare because this vegetable is very perishable. Therefore, it is often boiled or processed immediately after harvesting.
Heart of palm is incredibly versatile and one person can add it to many dishes. It can be grilled, sautéed, seared, boiled or marinated. Since hearts of palm are low in carbs, people can also choose to add it to their keto diet.

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Here are some ways to cook with hearts of palm as an ingredient:

mix chopped or sliced ​​hearts of palm into salads
sauté the hearts of palm and add them to the tortillas
mix it with a seasoned flour mixture and eat it as a substitute for squid
sauté and lightly sprinkle with spices and fine herbs
use it as a substitute for pasta
chop it up and use it as a substitute for meat or seafood.

Frequent questions

Here are some answers to the most frequently asked questions about hearts of palm.

Can you eat the heart of palm raw?

Yes, but the markets mostly sell it canned because the heart of palm is highly perishable.

Is heart of palm bad for health?

No. Heart of palm is a nutrient-dense vegetable that is low in fat, carbohydrates, and high in fiber and protein.

Does the heart of palm fatten?

Heart of palm is low in fat and calories, so it is unlikely to contribute to weight gain. It is also high in fiber and water content, which can help a person feel full and satisfied.


Heart of palm is a vegetable low in fat, carbohydrates and calories, which contains many vitamins, minerals and nutrients. It offers several health benefits, including supporting weight loss, good digestion, immunity, heart health, and general well-being. This vegetable is versatile and can be cooked in many different ways and added to various dishes. It can be eaten raw, stir-fried, boiled, stir-fried, or added to soups and salads.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Top 9 Essential Winter Superfoods for Iron Health



Presse Santé

Winter is the time for hearty soups and stews and cravings for comfort food. But it can be hard to get enough vitamins and minerals with some of these heavier dishes. Fear not – there are plenty of nutrient-dense winter superfoods that can easily be added to your meal rotation this season to give you that nutritional boost you need!

From sweet potatoes to kelp, these 9 winter superfoods are sure to supply your body with essential vitamins, minerals, and antioxidants, while adding an extra layer of flavor and texture to your favorite foods. So if you’re looking for ways to boost your health this winter or just add something special to your dinner tonight, keep reading!

  1. Goji berries:

Known for their therapeutic properties, goji berries have been a superfood used for centuries in traditional Chinese medicine. They are full of antioxidants, vitamins A and C, iron, zinc, selenium, and other minerals. Goji berries also contain 18 unique types of amino acids and polysaccharides that can help boost the immune system. In addition to being a great source of nutrition, these sweet and sour berries also have anti-inflammatory and antibacterial properties that can help protect against winter illnesses.

  1. Spirulina:

This blue-green microalgae is a true nutritional gold mine! It is rich in vitamin B12, protein, iron, and essential fatty acids, making it ideal for boosting energy levels during the winter months. Spirulina is packed with more antioxidants like beta-carotene, which fights free radicals that cause skin aging and wrinkles. In addition, its high chlorophyll content helps detoxify the body of pollutants and toxins to which it has been exposed during the winter.

  1. Grenade:

Pomegranate is an excellent source of vitamin C, as well as potassium, calcium, and magnesium. The ruby ​​red seeds are also packed with powerful antioxidants like punicalagins that can reduce inflammation associated with colds and flu during the winter season. Its tangy flavor is a great way to spice up salads or smoothies when you need a little variety in your daily meals.

  1. Mushrooms :

Mushrooms come in all shapes and sizes, but they are definitely one of winter’s superfoods! Rich in vitamins B2 and D3 (which help boost immunity this season), mushrooms are an easy way to add extra nutrients to soups or stews without adding too many calories or fat. Plus, they’re packed with antioxidants, like ergothioneine, which can help protect against carcinogens in our environment and reduce damage caused by seasonal allergies.

  1. Kale :

Kale is high in vitamin K, which helps maintain bone health during the winter months! It is also rich in phytonutrients such as kaempferol, which can help prevent oxidative stress in cells due to its high antioxidant content – ​​perfect for keeping your body strong when temperatures drop! Plus, kale contains more fiber per calorie than any other green vegetable, making it a great choice for digestive health, too!

  1. Quinoa :

Quinoa is another nutritious option for the cooler months when fresh fruit is hard to find! Not only does it provide all 9 essential amino acids, making it a complete source of protein, but it’s also packed with magnesium. Which can help reduce stress hormones released during periods of anxiety or depression related to cold weather. Quinoa is a versatile ingredient that pairs well with sweet and savory dishes, so be sure to add it to your meal plans this winter!

  1. beets:

Beets pack a strong nutritional punch thanks to their high nitric oxide content, which helps improve blood circulation throughout the body – perfect for cold days when circulation can be difficult outside! Beets are also high in folate, essential for healthy cell development, and are full of natural sugars, giving them a uniquely sweet flavor that pairs well with salads and soups.

  1. blueberries:

Spicy cranberries aren’t just a delicious holiday side dish, they’re also incredibly nutritious! Rich in vitamin C, important for preventing colds and flu, cranberries also contain proanthocyanidin which helps keep the urinary tract healthy by preventing bacteria from sticking too closely to the walls, thus reducing the risk of infection during these cold months where illnesses they tend to have a spike. . Plus, the bright hue of blueberries adds a splash of color to dishes, so don’t forget about these festive favorites as winter approaches!

  1. Walnut seeds:

Eating nuts and seeds regularly during the winter provides your body with important minerals like phosphorus and selenium that support thyroid function while supporting healthy bones and teeth! Nuts and seeds are full of healthy fats that nourish skin cells. Additionally, many varieties, such as almonds, contain tryptophan which helps maintain serotonin levels and alleviates seasonal affective disorder (SAD). Remember not to overdo it; moderation is key as nuts and seeds contain a number of calories so enjoy them wisely during the winter season!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Incorporate these 8 foods rich in nitrates to build muscle mass



Presse Santé

Are you looking to gain muscle mass without resorting to expensive supplements? If so, consider adding nitrate-rich foods to your diet. Not only will they help you gain more muscle and strength faster, but they will also improve your overall health! Nitrates are naturally occurring molecules that play an important role in vasodilation, the process of expanding blood vessels, helping to increase circulation and improve nutrient delivery throughout the body. With that in mind, here is a list of eight delicious foods rich in natural nitrates that will help you build healthy muscles while having fun.

  1. Beetroot:

One of the most well-known nitrate-rich foods, beets are a vegetable packed with vital nutrients and minerals. Not only is it high in nitrates, but it also contains betalains, powerful antioxidants that help reduce inflammation and increase athletic performance. Beets can be added to salads, smoothies, juices, and other foods for an added nutritional boost.

  1. Celery:

This crunchy vegetable is another great source of nitrates, containing about twice as many as beets. Celery is rich in vitamins and minerals that contribute to overall health, including heart health, and can be added to almost any meal for an extra nutritional boost. In addition to its nitrate content, celery contains a good amount of dietary fiber that aids in digestion.

  1. Lettuce :

Green leafy vegetables like lettuce are good sources of nitrates, as well as other essential nutrients like calcium and iron. Lettuce can be eaten raw or cooked in a variety of recipes and is a healthy and tasty food option for those looking to get more nitrates into their diet. Lettuce not only contains nitrates, but also vitamin A, which contributes to good vision and healthy skin.

  1. Carrots:

Carrots are generally considered a source of beta-carotene, but they are also an excellent source of nitrates! Eating carrots, cooked or raw, can fill you up with vitamin A, potassium, calcium, and magnesium—all essential nutrients for building muscle mass and reducing inflammation!

  1. Spinach :

This green leaf is a true concentrate of nutrition thanks to its abundance of vitamins A, E and K, as well as minerals such as manganese and zinc, not to mention dietary fiber! But what makes spinach unique among green vegetables is its high concentration of nitrates, making it the perfect vegetable for anyone looking to increase muscle growth naturally.

  1. Broccoli:

Broccoli is another superfood known for its multiple benefits when it comes to fighting diseases such as cancer thanks to its powerful antioxidant properties. On top of that, broccoli also contains significant amounts of dietary fiber and folate which help maintain proper nerve function, as well as copious amounts of calcium! Furthermore, it is also rich in nitrates, which makes this vegetable even more desirable for building muscle mass naturally.

  1. Dark chocolate :

Dark chocolate has long been known for its health benefits, and it turns out that one of those superstars is its high nitrate content. Nitrates are essential for muscle growth, and dark chocolate is often considered a healthier snack option than other sources of nitrates. Dark chocolate also provides a pre-workout energy boost, which can help build and maintain the muscles you build from your active lifestyle.

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Eating dark chocolate becomes even better when paired with other nitrate-rich foods, such as spinach, beets, and celery, to maximize the benefits of this beneficial nutrient. So go ahead and treat yourself to some healthy dark chocolate whenever you’re craving a pre-workout snack!

  1. Rhubarb:

Rhubarb may not be one of the most well-known bodybuilding foods, but it is in fact a great source of nitrates. High levels of nitrates in the diet, such as those found in rhubarb, stimulate an increase in nitric oxide in the blood. The presence of nitric oxide allows muscles to work longer and harder during exercise by increasing their efficiency and could therefore play an important role in certain physical activity endeavors.

Plus, its low sugar content means rhubarb can fit into almost any healthy eating plan without affecting insulin levels or providing too many excess calories. Overall, rhubarb is a safe and nutritious food worth considering when looking to optimize physical performance.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Here are 10 fun fitness and fitness gadgets to keep you motivated and healthy.



Presse Santé

Getting fit and healthy can be challenging. Sure, some people naturally have the energy to hit the gym every day, but for many of us, it takes more than just motivation: it takes dedication and focus. But if you’re looking for something more to get you motivated, there are plenty of fitness articles out there that can make your job easier. In this article, we are going to cover 10 practical and simple items that have helped most exercisers in their training journey, from gadgets to home gym accessories, that you might want to try!

  1. Hula Hoop Fitness:

Transform your workouts with the hula hoop fitness and tone your core muscles like never before. Feel the burn as the weighted ring targets muscles in your abdomen, hips, waist, arms and legs for a low-impact, full-body workout. The Fitness Hula Hoop allows you to get a complete workout without the hassle of excessive weights; perfect for all ages and skill levels! This innovative form of exercise also promotes good posture by relieving back pain from sitting too long. Get ready for a smarter and more fun way to train with the hula hoop fitness today!

  1. Perfect Push Up V2 – Push Up Support Handles:

Perfect Push Up V2 is the perfect exercise machine to take your push up game to the next level. Thanks to its ergonomic handles that offer a good grip and that rotate when you get off, you can be sure to perform your exercises comfortably and safely, without the risk of slipping. These anti-slip push-up bars are built to last and you can rely on them whenever you need a stronger upper body and arm workout.

  1. Multi-function jump rope with calorie counter:

If you’re a beginner looking to switch up your cardio routine, a simple jump rope with a digital counter is a great place to start. The counter makes it easy to keep track of how many reps you do each day and can help motivate you to increase that number each session. Soon you will take the opportunity to challenge yourself to see how far you can push your stamina and speed. In no time, you’ll see impressive results as you begin to rapidly build strength and stamina.

  1. Kangoo Jumps Shoes:

If you’re looking for an exciting new workout routine, Kangoo Jumps shoes are worth a try. At first glance, they may look strange, but make no mistake: once you put them on, you’ll have a great time! Unlike regular shoes with hard soles that stress your body, Kangoo Jumps have compressed soles that make walking, running, and jumping easier on your joints and muscles. They’re a great low-impact workout and the reviews are unanimous: These shoes are so much fun to wear. So why not give Kangoo Jumps a try and reap the benefits of healthy activity?

  1. Mini elliptical trainer for office:

With the mini elliptical, you can keep your blood pumping even if you’re stuck at a desk for hours. No more excuses for not exercising! The device has multiple resistance settings, so as your fitness improves, you can increase the challenge. And, with the convenient mobile app, compatible with the mini elliptical, you can engage in some friendly competition while tracking and monitoring your workouts. Stay motivated and transform your fitness, all from the comfort of your office or home!

  1. The sports card game:

Live a unique and active experience with the sports card game. Whether you are a seasoned or casual athlete, this game is suitable for everyone. And with over 80 tarot-style playing cards, up to 1,000 exercise combinations can be created, creating the perfect workout without the need for any fitness equipment. Enjoy a great way to exercise without taking yourself seriously with the sports card game! Sweat with this fun and different game and discover a new way to recreate your vision of the sport.

  1. Wall Mounted Smart Boxing Machine:

This new and exciting intelligent musical boxing machine is perfect for training reactions and hand-eye coordination skills. All you need to do is sync your smartphone device with the wall mounted drilling machine, and it can move to the beat of the music or randomly with the sensor lights in a 6ft circular area. This state-of-the-art technology gives you real-time information about your punch speed, force, and consecutive punches – these five values ​​can be displayed on your phone. This machine takes regular practice to a whole new level by incorporating an audio and visual component so you can train to the beat. With its innovative design, this smart musical boxing machine is sure to be a hit with everyone from competitive athletes to absolute beginners.

  1. The 4D vibration platform for Fitness and Bodybuilding:

Training can be difficult and time consuming, but with the new 4D vibration platform, it is possible to save time and still achieve great results. This revolutionary device uses high-frequency vibrations to stimulate muscle action, helping to increase strength and coordination and improve circulation. It is ideal for anyone looking to improve their overall fitness or increase muscle definition and muscle building capacity quickly and effectively. Additionally, the vibration helps reduce stress by loosening tight muscles and releasing stress from joints, allowing for a full-body workout. This 4D vibration plate is not only convenient with its small footprint, but it combines advanced technology that has been shown to deliver results fast.

  1. The step and calorie counter:

The stepper is an ideal fitness equipment for people who need to continue their training program at home or in the office. It shows your time, steps per minute and calories burned in real time so you can easily track your progress. Plus, the resistance can be adjusted to suit all users, from seniors to beginners. Therefore, it is ideal for a full-body workout, as it targets the abdominal muscles, as well as the legs, thighs, and lower body. Its great portability also means it can be taken anywhere – an ideal companion for those looking to stay fit on the go.

  1. Indoor fitness trampoline, with handrails.

The Indoor Trampoline Exercise Equipment with Grab Bar is the perfect way to stay motivated and fit. Thanks to its greater stability, it allows you to work on strength, balance and coordination in a playful way. Training with this equipment is accessible to both beginners and experienced athletes; Low-impact cardiovascular exercise helps reduce joint pain, improve posture, and strengthen muscles. The combination of aerobic and anaerobic exercises will certainly help you get fitter faster. If you are looking for an enjoyable physical exercise that will keep you fit and healthy, the indoor trampoline with grab bar is exactly what you need!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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