Persimmon – A Rich Source of Vitamins and AntioxidantsReading time: 9 min

Persimmon is a fruit loaded with nutrients and antioxidants that offer a lot of health benefits.

Physically it is similar to a tomato and its color can vary depending on its gender.

If you know little about persimmons, I invite you to continue reading. Here you will learn a little about its history, its benefits, and even how to prepare a delicious persimmon jam.

Physical description

Persimmon on a tree

The color of Japanese persimmon fruit is yellow and red, and 2 to 3 inches in diameter. It contains more vitamin A and less vitamin C. Its appearance is similar to that of a tomato.

This fruit is usually quite astringent until ripe, except for types like Fuyu. In crops, trees can withstand cold down to 18°C (0°F).

American persimmon is 1.2 to 2 inches in diameter, generally somewhat flattened, and dark red to maroon in color. Most fruits have several rather large, flattened seeds.

When it is unripe is hard but when it reaches maturity is a very soft fruit. Yiyun Li describes it very well when he says:

“Persimmons are not born soft, but they are valued for their softness. Their ripeness.”

History and production

The Japanese persimmon (Diospyros kaki), is known as kaki and is a widely grown fruit in China and Japan. It was introduced to France and other Mediterranean nations in the 19th century and is now only moderately produced there.

It was introduced to the United Regions a bit later. Today it is grown primarily in backyard gardens, primarily in California and the Gulf states.

The American persimmon (Diospyros virginiana) is a small tree that can occasionally reach a height of 33 feet. It is native to the Gulf States and grows north of central Pennsylvania and central Illinois.

A large number of American persimmons are harvested from the wild because they are believed to be more flavorful than the Japanese type. Several superior varieties have been recognized, passed down from generation to generation, and cultivated commercially.

And what about its nutrients?

It is a fruit full of vitamins, minerals, and antioxidants. Get to know them in detail.

Persimmon Nutrition facts

Persimmon nutrient facts

Astringent persimmons are quite small, but they contain a surprising quantity of nutrients.

168 grams of persimmon (1 unit) contain the following:

  • 118 Calories
  • 1 gram of Protein
  • 31 grams of Carbs
  • 6 grams of Fiber
  • 0.3 grams of Fat
  • 22% of the RDI of Vitamin C
  • 55% of the RDI of Vitamin A
  • 5% of the RDI of Vitamin K
  • 6% of the RDI of Vitamin E
  • 8% of the RDI of Potassium
  • 8% of the RDI of Vitamin B6 (pyridoxine)
  • 30% of the RDI of Manganese
  • 9% of the RDI of Copper

The B vitamins thiamin (B1), riboflavin (B2), folate, magnesium, and phosphorus are also abundant in persimmons.

By ingesting all these elements, we will be nourishing our bodies and receiving the following benefits.

Persimmon

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Persimmon Benefits:

Heart Health

We can reduce the risk of heart disease and keep arteries clear by eating persimmons.

This fruit prevents the hardening and narrowing of the arteries, which is known as atherosclerosis.

According to a study, persimmons are high in dietary fiber, antioxidants, and minerals that are part of an anti-atherosclerotic diet.

Also, the tannin-rich fiber found in persimmons is particularly beneficial in lowering cholesterol.

Rich in Fiber

The risk of heart disease, stroke, and heart attack can increase if we have too much cholesterol. Especially the “bad” LDL cholesterol.

Fruits and vegetables, which are foods high in soluble fiber, can help the body eliminate excess cholesterol. Fruits high in fiber, such as persimmons, have been found to lower LDL cholesterol levels.

Also, fiber can help reduce high blood sugar levels and is necessary for regular bowel movements.

Persimmons and other foods rich in soluble fiber reduce the digestion of carbohydrates and the absorption of sugar. This reduces the risk of blood sugar spikes.

Additionally, fiber encourages the growth of “good” bacteria in the intestines, which benefits overall digestive health.

We can also find fiber naturally in bananas, broccoli, cauliflower, and corn.

Diabetes Prevention

The flavonoids present in persimmon have been shown to have antidiabetic and antioxidant properties. These are found in the shell of the persimmon.

They protect against the development of dangerous substances known as advanced glycation end products (AGEs).

These substances are created when protein or fat in the blood mixes with sugar. AGEs have been linked to both the development of diabetes and its long-term health problems.

Eye Health

If we consume persimmons frequently, we can maintain visual health in good condition.

Like spinach and mango, persimmons are an excellent source of Vitamin A. It is essential for vision and persimmons have more than half of the daily amount required. With just eating a piece of this fruit we will be covering our daily requirements.

Also, lutein, known for helping to prevent ocular diseases, abounds in the skin of the persimmon.

Loaded with antioxidants

Like spinach and bananas, persimmons contain beneficial plant substances with antioxidant properties. Antioxidants help prevent or slow cell damage.

How do they do that?

Reducing oxidative stress, a condition caused by unstable molecules called free radicals.

Oxidative stress has been linked to several chronic diseases. Some of them like Alzheimer’s disease, cancer, diabetes, and heart disease.

Fortunately, eating foods like persimmons that are high in antioxidants can help fight oxidative stress. This in turn can reduce the likelihood of developing some chronic diseases.

Low levels of heart disease, age-related mental decline, and lung cancer have

been associated with diets rich in flavonoids. These are powerful antioxidants found in large amounts in the skin and meat of persimmons.

Carotenoid antioxidants such as beta-carotene, a pigment found in many vibrantly colored foods, are also abundant in persimmons.

Diets rich in beta-carotene have been linked in studies to a reduced risk of metabolic diseases. They also reduce the chances of getting lung cancer, heart disease, and other types of cancer.

A large dietary intake of beta-carotene is also associated with a significantly lower risk of type 2 diabetes.

You already know the main benefits of persimmons but…

Do you know how to eat them?

Try these recipes at home.

Persimmon or Fuyu Recipes

Persimmon can be eaten in different ways, but here are some recipes you can try to do by yourself.

Persimmon Jam

Persimmon Jam

Preparation time: 15 minutes

Surrender for: 16 servings.

Ingredients:

  • 12 ounces of persimmon flesh
  • 3 ounces persimmon skin (finely sliced)
  • ¾ ounce lemon zest
  • 5 ounces of sugar
  • 2 tablespoons lemon juice

Procedure:

  1. In a small pot over medium heat, combine the persimmon flesh, sugar, skin, lemon juice, and lemon zest. Bring to a boil.
  2. Simmer for about 10 minutes, reducing heat to low as the persimmon flesh softens and the jam thickens.
  3. Jam should be cooled for around 30 minutes to set. Place in a refrigerator after transferring to an airtight container. Its consistency should be similar to a pudding.

Persimmon Muffins

Persimmon Muffins

Preparation time: 15 minutes

Surrender for: 12 muffins.

Ingredients:

  • 1 cup of persimmon ripen pulp
  • 1 egg
  • ⅓ cup milk
  • ½ cup canola oil
  • ½ cup walnuts
  • 2 cups all-purpose flour
  • 1 teaspoon of salt
  • ⅓ cup of sugar
  • 1 teaspoon of ground cinnamon
  • 1 teaspoon of baking powder

Procedure:

  1. Set oven to 400 degrees Fahrenheit (200 degrees C). Grease a muffin pan with 12 spaces.
  2. Put the egg in a basin and beat it. Add milk, oil, and persimmon pulp by stirring.
  3. In another basin, mix the flour, walnuts, sugar, salt, baking soda, and cinnamon. The mixture of persimmons and flour should be combined slowly. Fill the spaces until 3/4 full.
  4. Bake for 19 to 20 minutes in a preheated oven, or until the tops bounce back when lightly pressed.

Persimmon bread

vegan persimmon bread

Preparation time: 45 minutes

Surrender for: 6 servings.

Ingredients:

  • 1 ½ cups all-purpose flour
  • 2 eggs
  • ½ teaspoon of salt
  • ¾ cup of sugar
  • 1 teaspoon of ground cinnamon
  • ½ cup of vegetable oil
  • ½ cup of chopped walnuts
  • 1 cup of persimmon pulp
  • ½ cup of raisins
  • 1 teaspoon of baking soda

Procedure:

  1. Preheat the oven to 325 degrees Fahrenheit (165 degrees C).
  2. Grease a 9 x 4-inch pan.
  3. Combine the flour, salt, nuts, raisins, and cinnamon in a small basin.
  4. Mix the eggs, sugar, and oil in a big bowl. Add the sugar mixture to the pulp after combining the baking soda. Combine flours and stir well. Pour the batter into the pan that has been prepared.
  5. Bake for around 60 minutes or until a tester placed in the center should come out clean

Are you ready to eat Persimmons?

Is surprising the amount of Vitamin A that we can find in a single piece of Persimmon. But not only that, the powerful antioxidants and minerals they contain make it an exceptional fruit. Definitely, we need to take advantage of all that persimmons have to offer.

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