Sweet, tasty and full of antioxidants and nutrients, it is not surprising that the Greeks called the persimmon fruit “the divine fruit.” This fruit is both versatile, nutritious and delicious, which explains its great popularity in many Asian countries. It is also increasingly common in other areas of the world and now appears in many cakes, desserts and seasonal cakes, because the benefits of persimmon fruit seem to be endless. In addition to giving a lot of flavor to the dishes, it can also provide some serious health benefits, from promoting regularity to lowering cholesterol and blood pressure. Not to mention that it can be a delicious way to meet your needs for many important nutrients, such as vitamin A, vitamin C and manganese.
Benefits of Persimmon Fruit:
1. Loaded with Antioxidants:
Antioxidants are compounds that help fight harmful free radicals to prevent damage to cells and reduce the risk of chronic diseases. Some research has shown that antioxidants could protect against diseases such as heart disease, cancer and diabetes.Persimmon fruit is packed with beneficial antioxidants. One study analyzed persimmon juice and found that it was especially rich in gallic acid and epicatechin gallate, two compounds with antioxidant properties. In addition to persimmons, other foods high in antioxidants include berries, cilantro, dark chocolate and cinnamon.
2. Promote Regularity:
Including the benefits of persimmon fruit in your diet can help prevent constipation and increase regularity. Persimmons are a high fiber food ; each serving provides a whopping 6 grams, canceling out almost a quarter of the daily fiber needs. Fiber moves through the body without digesting, adding bulk to the stool and promoting regularity. An analysis showed that dietary fiber was effective in increasing the frequency of bowel movements in patients with constipation. Be sure to stick to sweet persimmons, as astringent varieties are richer in tannic acid and may be associated with constipation. Tannic acid can decrease intestinal secretions and slow the movement of the digestive tract. Other natural remedies for constipation include drinking plenty of water and hot liquids, eating other fiber-rich foods and increasing your physical activity.
3. Support a Healthy Vision:
“The benefits of persimmon fruit are rich in vitamin A, an essential nutrient to maintain eye health”.
In fact, only one raw persimmon fruit provides 55 percent of the daily requirement for vitamin A. Common signs of vitamin A deficiency include night blindness, dry eyes and Bitot spots, which are small keratin spots that can accumulate in the conjunctiva of the eye. Increasing your intake of vitamin A by including foods such as kaki in your diet can help prevent these signs of deficiency and maintain the proper functioning of your eyes. Other foods rich in vitamin A include beef liver, carrots, sweet potatoes, kale and spinach.
4. Reduce Cholesterol Levels:
Cholesterol is a substance similar to fat found throughout the body. While we need a certain amount of cholesterol, if it accumulates too much in the arteries, it can make them harden and narrow, forcing your heart to work harder to pump blood throughout the body. Some studies have shown that persimmon fruit could help reduce cholesterol levels. In a study that analyzed the reaction of 40 participants who received a bar that contained a low or high dose of persimmon fiber three times a day for 12 weeks, it certified that both groups had significant decreases in their levels of bad LDL cholesterol. Similarly, an animal study showed that eating persimmon lowered total and bad LDL cholesterol, as well as triglycerides in rats. Other ways to help reduce cholesterol naturally and quickly include exercising regularly, eating lots of soluble fiber and increasing your intake of omega-3 fatty acids.
5. Decrease Inflammation:
In addition to lowering cholesterol, keeping eyes healthy and supporting regularity, persimmons can even help reduce inflammation. While inflammation is a normal and healthy immune response, chronic inflammation can contribute to diseases such as cancer and coronary heart disease. Thanks to its high content of antioxidants and tannins, it has been shown that the benefits of persimmon fruit help relieve inflammation. An animal study found that treating mice with tannins derived from persimmon helped lower the levels of various inflammation markers. In addition to persimmon fruit, some other anti-inflammatory foods include green leafy vegetables, berries, broccoli, nuts and coconut oil.
6. Reduce Blood Pressure:
The tannins found in persimmon fruit can help reduce blood pressure levels. High blood pressure puts additional pressure on the heart and is one of the main risk factors for heart disease. Multiple studies have suggested that tannic acid may be effective in reducing blood pressure. An animal study, for example, showed that giving tannic acid to rats helped lower blood pressure. Another animal study showed that tannins extracted from traditional Chinese herbs helped reduce the levels of an enzyme that controls blood pressure. Keep in mind that astringent persimmons have the highest tannin content, which gradually decreases with maturity. Opt for an astringent persimmon over the sweetest variety to maximize effectiveness.
Persimmon Fruit Nutrition:
Persimmons are low in calories but loaded with fiber, vitamin A, manganese and vitamin C.
A Raw Persimmon Fruit Contains Approximately:
- 118 calories
- 31.2 grams of carbohydrates
- 1 gram of protein
- 0.3 grams of fat
- 6 grams of fiber
- 2,733 international units of vitamin A (55 percent DV)
- 0.6 milligrams of manganese (30 percent DV)
- 12.6 milligrams of vitamin C (21 percent DV)
- 0.2 milligrams of copper (9 percent DV)
- 270 milligrams of potassium (8 percent DV)
- 0.2 milligrams of vitamin B6 (8 percent DV)
- 1.2 milligrams of vitamin E (6 percent DV)
- 4.4 micrograms of vitamin K (5 percent DV)
In addition to the above nutrients, persimmon fruit also contains some magnesium, thiamine, folate and phosphorus.
Although rare, persimmon fruit can trigger an allergic reaction in some people. If you experience any symptoms of food allergy, such as itching, swelling or hives, you should discontinue use immediately and talk to your doctor. If you suffer from constipation, it is best to stick to non-astringent varieties of persimmon. Astringent persimmons are higher in tannins, which can slow the digestive tract and make constipation worse. Although non-astringent persimmons are naturally lower in tannins, you should control your tolerance and stop consumption if your constipation worsens. In addition, some of the compounds found in persimmons may lower blood pressure. You should check with your doctor if you are already taking medication to reduce your blood pressure, as it can cause an interaction.
What is Persimmon Fruit?
Persimmon is an edible fruit that comes from the persimmon tree. The tree is a member of the order of Ericales plants, which also includes Brazil nuts, blueberries and tea. Although there are several varieties of persimmon fruit, the most commonly grown comes from the Japanese persimmon fruit tree, known by its scientific name of Diospyros kaki. There are two main types of persimmon fruit: astringent and non-astringent. Hachiya persimmons are the most common type of astringent persimmon fruit. Astringent persimmons contain a high concentration of tannins and may have an unpleasant taste if consumed before they are fully ripe. Once ripened and smooth, however, they develop a delicious sweet and sugary taste. Non-astringent persimmons, on the other hand, are sweeter and contain less tannins. In fact, non-astringent varieties such as Fuyu persimmons can be enjoyed even before they are fully ripe. The non-astringent khaki taste is generally described as sweet and slightly crispy. These fruits can be eaten raw, cooked or dried. They are commonly added to everything from salads to baked goods and more. In addition to being incredibly versatile, they also have many important nutrients and antioxidants and have a long list of possible health benefits they can provide.
How to Eat Persimmons?
If you have never tried before, you may be wondering how to eat a persimmon. The good news is that it is actually quite simple; The skin is very thin and completely edible, so you can simply wash it and eat it like an apple. If you eat an astringent persimmon like a Hachiya, be sure to wait until it softens and is fully ripe to avoid a mouth full of tannins. For non-astringent persimmons, go and enjoy when it’s orange and still a little firm. Just be sure to discard any of the seeds found in the center of the fruit. You can also use persimmon as an ingredient for other dishes as well. It is ideal to increase the flavor of salads or to sweeten desserts naturally and, at the same time, provides some additional nutrients.
Where to Find and How to Use the Benefits of Persimmon Fruit?
Persimmons can be found in many grocery stores and farmers markets. They are also widely available in specialized markets in Asia, often at a more affordable price. Look for persimmons from October, which is when the persimmon season begins. They can usually be found during most of the winter and are often available until well into January. Due to the sweet taste of persimmon fruit, the fruit is a great addition to desserts and baked goods. Persimmon cookies, breads, desserts and ice cream are all popular delicacies. It can also be added to tasty dishes like salads to amplify the flavor. Of course, you can also enjoy the taste of a nice and crispy persimmon by itself. Just wash it and enjoy!
Final Thoughts About the Benefits of Persimmon Fruit:
- Persimmon fruit is a type of edible fruit that is available in both astringent and non-astringent varieties.
- When ripe, astringent persimmons are soft and sweet. Non-astringent persimmons are also sweet with a crispy taste and can be eaten before they are fully ripe.
- They can be eaten raw or added to baked goods and sweets to improve the taste.
- Persimmon fruit is low in calories but high in fiber, antioxidants, vitamin A, manganese and vitamin C.
- The benefits of persimmon fruit for health include lowering blood pressure and cholesterol, reducing inflammation, supporting healthy vision and promoting regularity.