crisp crispbread diet dietary fiber fiber-rich fibre flax seed flaxseed grain hard bread healthy linseed low calorie reduce weight seed seeds sesame starvation sunflower seed agroforestry bactris-gasipaes center-core centre-core cluster cultivated cylinders cylindrical delicacy dietary-fiber dietary-fibre edible exotic food growing-buds heart-of-palm hollow inner-core labor-intensive-harvesting labour-intensive-harvesting long-lived-plant mineral-rich multiple-stems palm palm-cabbage palmetto palmito peach-palms perennial plate salad-vegetable self-suckering taste tropical tropics ubod vegetable vitamin-rich white yellow anjeer bowl common-fig delicate dish edible-seeds false-fruit fatty-acids ficus ficus-carica fig figs fresh fruit health-benefits health-food infructescence inverted-flower low-calories moraceae mulberry-family multiple-fruit multiple-seeded perishable polyphenols purple raw ripe slightly-crunchy soft-chewy-texture soft-skinned superfood sweet-fruit cut open opened