Rich nutrient warehouse in palm fruit
The palm (also known as the palmito) is the young core inside the palm tree trunk, known as the "cradle of the tropical forest". This food has a light flavor, is easy to combine with many dishes and is especially outstanding for its high nutritional value.
According to nutritional data, 100g of palm oil provides about 36 calories, 3.57g of protein, 3.57g of carbohydrates, 3.6g of fiber and contains almost no fat. This is an ideal choice for those who want to maintain a healthy weight.
In addition, palm is rich in essential vitamins and minerals: vitamin C (20% of daily needs), iron (25%), folate (15%), magnesium (15%), zinc (10%) and calcium (8%). These micronutrients play an important role in bone, muscle, immune system and blood circulation health.
Dr. Melissa Nieves, a nutritionist at the Department of Clinical Nutrition, University of Puerto Rico, said: "They are a balanced food source that provides both energy and supports the body in fighting disease thanks to their diverse vitamin and mineral content".
Support digestion, control weight and boost immunity
One of the biggest benefits of palm is its ability to support digestion. Thanks to its high fiber and prebiotics, this vegetable nourishes the intestinal microflora, helping to prevent constipation and increase nutrient absorption.
In addition, with low calories and absolutely no fat, palm can help control weight effectively. The fiber in this vegetable creates a feeling of fullness for a long time, limiting the situation of overeating. This is an important factor to reduce the risk of chronic diseases related to obesity such as cardiovascular disease, diabetes or fatty liver.
Not stopping there, palm is also rich in minerals such as zinc, phosphorus and magnesium, which help the body recover from damage, strengthen the immune system and fight infections. Riboflavin (vitamin B2) in palm hearts acts as an antioxidant, contributing to preventing cell aging and chronic diseases.
In particular, pregnant women are encouraged to supplement palm in their diet because of their high folate content, which helps support the development of the brain and spinal cord of the fetus.
How to use palm in daily meals
palm sugar can be eaten fresh or canned. For fresh, you just need to wash, slice and prepare in stews, soups or stir-fry. Using fresh palm also helps limit the amount of sodium commonly found in canned products.
Meanwhile, canned palm oil is convenient, can be eaten directly or added to salads, cold noodles or appetizers. Light flavor and the ability to " blend" with many other ingredients make palm a flexible vegetable, easy to use in many healthy menus.
Palmer is not only a unique dish but also a valuable source of nutrients. With a rich fiber, vitamin and mineral content, this vegetable aids digestion, controls weight, increases resistance and is especially useful for pregnant women.
As Dr. Melissa Nieves emphasizes: Adding dates to your daily meals is a simple but effective way to improve overall health.
