Persimmon is a berry fruit; it belongs to the family of Ebenaceae. The benefits of eating persimmon are numerous due to their nutrients.
Persimmon fruits are rich in vitamins, minerals, and antioxidants vital for optimum health.
Persimmons are also a good source of iron, calcium, phosphorus, and dietary fiber. It looks like a tomato and can be eaten raw, dried, or cooked.
Persimmons contain health-benefiting phytonutrients like flavonoids and polyphenolic antioxidants like catechins and gallocatechin, which might be beneficial to the heart.
It also contains the anti-tumor compound betulinic acid.
Catechins have anti-infective, anti-inflammatory, and anti-hemorrhagic (prevents bleeding from small blood vessels) properties.
Fresh persimmons contain antioxidant compounds like vitamin A, beta-carotene, lutein, and zeaxanthin which support good vision. They also contain lycopene and cryptoxanthin.
Persimmon fruits also contain healthy amounts of potassium, manganese, copper, and phosphorus.
The fruit is good for many valuable B vitamins, such as folic acid, pyridoxine, and thiamin. It also contains vitamin C, another antioxidant, in reasonable amounts.
The persimmon fruit is also fat-free, an excellent source of natural sugar and healthy carbs.
Persimmon is a yellow to dark orange fruit with a sweet, spicy flavor when it is fully ripe.
This fruit originated from Asia and was majorly cultivated in China, Korea, and Japan.
Nutritional facts of persimmons
According to the United State Department of Agriculture, one raw Japanese persimmon (168g) contains approximately:
- Calories: 118
- Protein: 1.0g
- Fat: 0.3g
- Carbohydrate: 31.2g
- Fiber: 6.1g
- Calcium: 13.4g
- Iron: 0.3g
- Magnesium: 15.1g
- Phosphorus: 28.6g
- Potassium: 270mg
- Sodium: 1.7mg
- Zinc: 0.2mg
- Copper: 0.2mg
- Manganese: 0.6mg
- Choline: 12.8mg
- Beta-carotene: 425mcg
- Beta-cryptoxanthin: 2440mcg
- Lycopene: 267mcg
- Lutein and zeaxanthin: 1400mcg
As per persimmons nutrition facts 100g,protein (0.6 g), fat (0.2 g), carbohydrate (19 g), fiber (4 g), sugars (13 g), vitamin C (7.5 mg) and potassium (161 mg) are produced.
Fat in persimmon.
Persimmon is a low-fat fruit. One persimmon (168g) contains less than 0.5 grams of fat.
Protein in persimmon.
Persimmons are also low in protein, with one fruit (168 g) producing just 1 gram.
Minerals in persimmon.
Persimmons are high in manganese, about 26% of your daily value. They also contain magnesium, phosphorus, and calcium, but in lesser quantities.
The amount of potassium in one persimmon (168 g) is 270 mg; this is about 6% of the daily value of your potassium.
How many calories in persimmons?
The USDA reported that one raw Japanese persimmon (168 grams) has 118 calories, and 100 grams of the same fruit has 70 calories.
Calorie breakdown
From the nutritional analysis of Japanese persimmon, one fruit (168g) contains:
- Calories: 118
- Protein: 1g (3%)
- Fat: 0.3g (1%)
- Carbohydrates: 31.2g (96%)
Based on the breakdown of calories, 96% of the calories in persimmon come from carbohydrates, while only 3% and 1% come from protein and fat, respectively.
However, the calories in a medium-sized (150 g) whole persimmon without skin is 74, with the corresponding carbohydrate of 16.7 g, fiber of 2.7 g, protein of 0.6 g, and fat of 0.2 g.
How much carbs in persimmon?
One persimmon fruit has 31 grams of total carbohydrates, with net carbs of 21 grams because it contains 6 grams of fiber. Also, 100g of persimmon fruit contains 19g of total carbs, 15g of net carbs, and 4g of fiber.
Sugar contents in persimmon.
Even though it’s generally a good idea to restrict added sugars in your diet, the sugars in fruits occur naturally and are a source of energy.
According to the USDA, one persimmon fruit (168g) contains 21 grams of sugar. The sugar consists of
- Fructose: 9.34g
- Glucose: 9.14g
- Sucrose: 2.59g
What vitamins does persimmon have?
From the nutrition facts on persimmon as provided by the United States Department of Agriculture,
one raw Japanese persimmon fruit of 168 grams has
- Vitamin C: 12.6mg (14% of daily value [DV])
- Thiamin: 0.05mg (4% of DV)
- Riboflavin: 0.03mg (2% of DV)
- Niacin: 0.17mg (1% of DV)
- Vitamin B-6: 0.17mg (10% of DV)
- Folate: 13.4mcg (3% of DV)
- Vitamin A: 136mcg (15% of DV)
- Vitamin E: 1.23mg (8% of DV)
- Vitamin K: 4.37mcg (4% of DV)
In one persimmon fruit weighing 168g, the vitamins present are vitamin C, vitamin E, vitamin A, and all the B vitamins except vitamin B6. However, vitamins D and B-12, primarily found in animal foods, are not in persimmon.
The most notable vitamins in persimmon are vitamins A and C, at 15% and 14% of your daily value of these vitamins, respectively.
Health benefits of eating persimmons.
Here are some of the benefits of eating persimmon
1. Persimmon may be beneficial to cardiovascular health.
According to the World Health Organization report, heart disease negatively affects millions of people; it’s the leading cause of death globally.
Fortunately, decreasing risk factors, such as an unbalanced diet, helps avoid most types of heart disease.
Persimmon, being a fruit, is a wonderful food option for enhancing heart health because of the potent combination of nutrients it contains.
Quercetin and kaempferol are indeed important flavonoid antioxidants contained in persimmon.
Studies have revealed a link between a diet high in flavonoids and a lower chance of getting heart disease. A case study of 98,469 adults published in The American Journal of Clinical Nutrition revealed a link between consuming foods high in flavonoids and a lower risk of dying from cardiovascular diseases.
In addition, a study showed that flavonoid-rich foods possess antiatherogenic and lipid-lowering properties.
These properties support heart health by reducing blood pressure in hypertensive subjects.
Studies further revealed the relationship between tannic acid and blood pressure.
Tannic acid, which is present in persimmon, efficiently decreases blood pressure in animals, which is a significant risk factor for heart disease.
2. Persimmon may help with vision.
Persimmons offer lutein and zeaxanthin, two forms of carotenoid that accumulate in the human retina and macula. The results of studies published in the Journal of Ophthalmology. showed increased intake of these antioxidants, lutein, and zeaxanthin, to be protective against vision loss from age-related cataracts and macular degeneration.
In addition, persimmon is also a good source of vitamin A. By preserving the clarity of the cornea, which is the outer layer of the eye, vitamin A is essential for good vision.
Additionally, this vitamin is a part of the eye protein rhodopsin, which enables low-light vision.
3. Persimmon may help to support brain health.
Due to the lutein they contain, persimmons may help support brain health in a big way.
A Study revealed that women who received lutein supplementation for 4-months saw a significant improvement in their verbal fluency, memory, and learning performance.
Additionally, a flavonoid, fisetin has been found in fruits and vegetables such as persimmons, apples, grapes, strawberries, and onions.
A study also showed the potential benefits of fisetin in preventing the development and/or advancement of multiple neurological disorders such as Alzheimer’s disease, Parkinson’s disease, and stroke.
4. Persimmon could be an immune booster.
Consuming persimmon fruit may help boost your immunity as they are rich in vitamin C (ascorbic acid).
Studies have suggested that during cancer chemotherapy, ascorbic acid helps to stimulate the production of white blood cells (T lymphocytes).
The cells are your primary line of defense against viral, microbial, and fungal infections and other toxins.
5. Persimmon may help to fight cancer and other chronic diseases.
Persimmon fruit is packed with bioactive agents like carotenoids and vitamins that may be antioxidants and help to limit the risk factors associated with some chronic diseases.
Studies have revealed the beneficial effects of persimmon leaf extract against oxidative stress, hypertension, and diabetes mellitus.
A review of studies published in Nutrients showed the link between beta-carotene and lung cancer.
It is suggested that beta-carotene and vitamin A could reduce lung cancer risk.
Other bioactive agents like tannins and flavonoids possess anticancer and antioxidant activities that help scavenge free radicals, as the report says.
In addition, persimmon may be beneficial in treating prostate cancer. Prostate cancer is the second most common cause of cancer globally, after lung cancer.
Persimmon contains vitamin C in a reasonable amount. A study published in the Journal of Cancer showed that dietary intake of vitamin C could lower the risk associated with prostate cancer.
Also, in support of the fight against cancer, intake of dietary lycopene, as found in persimmon was shown to be inversely associated with death from prostate cancer.
6. Persimmon may support the digestive system.
Persimmons contain dietary fiber in a reasonable amount.
Fiber plays a positive role during digestion by adding bulk to the stool, moving the food through the digestive tract more efficiently, and helping to prevent constipation.
The high soluble dietary fiber in persimmon also helps to slow down the digestion of carbohydrates, preventing a spike in blood sugar.
7. Persimmons may help with joint health.
Persimmons possess anti-inflammatory properties, which may be beneficial to joint health.
A study revealed the anti-inflammatory effects of persimmon extract on rheumatoid arthritis disease in mice. An improvement in edema caused by arthritis was observed after consuming persimmon extract.
This inflammatory effect of persimmon extract is most probably due to its potent antioxidant characteristics.
Varieties of persimmon.
There are many varieties of persimmon. The Fuyu and Hachiya are among the most popular.
The Hachiya variety is astringent and has chemical compounds called tannins. This tannin gives the unripe persimmon its bitter taste. So, it should be allowed to ripen and get jelly-soft before being eaten. It has an acorn-like shape.
On the other hand, the Fuyu variety, a non-astringent persimmon, contains less tannin and can be eaten while it is crispy, as in apples.
Side effects of persimmon.
Consumption of persimmon in moderation is generally safe. However, the tannin in persimmon fruit could reduce small intestine secretion and affect peristalsis negatively. In this case, the individual may experience painful defecation.
As a result, people suffering from constipation should avoid any form of persimmon, as it may aggravate the condition.
Bezoars can develop if you consume a lot of persimmons. Rigid masses are created when the tannins in persimmon react with the stomach acids.
Bezoars can obstruct the digestive system and result in digestive problems. Therefore, limit your persimmon intake.
Summary.
Persimmons have several advantages aside from their deliciously sweet flavor. It contains vitamins, minerals, lipids, and other substances that support well-being.
Persimmon may benefits gastrointestinal, heart, and visual health.
However, consuming too many persimmons might be harmful. It could result in digestive problems. Limit your intake and seek medical advice if you suffer any adverse effects.