A persimmon is a fruit shaped like a tomato from Asia (especially Japan and China). It is becoming increasingly popular in the United States. If you’ve never tasted a persimmon before, you may be apprehensive. It depends on the variety of persimmon and whether it is astringent. You can introduce more variety to your fruit intake by eating persimmons if you enjoy their mild sweetness.
The two most common varieties of persimmon are Japanese and American. The carbohydrates in them provide a good amount of energy and fibre. Additionally, they contain antioxidants, making them a healthy food choice.
This article will explore the persimmon nutrition facts and health benefits.
Persimmon Nutrition Facts
Persimmons are Asian fruits that are delicious and nutrient-rich. In addition to vitamins A, C, and B6, they contain potassium, manganese, and copper. A good source of dietary fibre and low in calories, persimmons are also low in fat and calories.
The following nutrients are found in one medium-sized persimmon (about 168g):
- Calories: 118
- Fat: 0.3g
- Saturated fat: 0g
- Cholesterol: 0mg
- Sodium: 1.7mg
- Carbohydrates: 31g
- Fiber: 6g
- Sugars: 21g
- Protein: 1g
- Vitamin A: 15% DV
- Vitamin C: 14% DV
- Vitamin E: 8% DV
- Vitamin K: 4% DV
- Vitamin B6: 10% DV
- Potassium: 6% DV
- Copper: 21% DV
- Manganese: 26% DV
Health Benefits Persimmons
After knowing persimmon nutrition facts now take a look on health benefits. Persimmons are delicious and nutritious fruits with many health benefits. Some of these health benefits are supported by current scientific research:
In persimmons, there is an exceptional concentration of beta-carotene lutein and zeaxanthin, which accumulate in the retina. In addition to protecting against vision loss caused by age-related macular degeneration, these compounds act as antioxidants. Furthermore, persimmons contain vitamins C and E that protect against oxidative damage.
Promotes Brain Health
Persimmons contain a natural antioxidant called fisetin, which contributes to brain health. The benefits of fisetin include:
- Improving long-term memory.
- Preventing neuronal dysfunction.
- Age-related cognitive decline can be reduced.
In addition to being found in apples, strawberries, and lotus roots, fisetin has also been reported to be able to reduce the damage caused by ischemic strokes to the brain. Moreover, fisetin also provides anti-depressant effects by increasing serotonin levels.
Improve Heart Health
Among fruits and vegetables, heart health reigns supreme. Fruits and vegetables are associated with a 28% reduction in heart disease risk and a 31% reduction in premature death risk when eaten ten servings a day. Potassium in persimmons lowers blood pressure, while folate and vitamin C have been shown to prevent heart attacks and strokes. An average persimmon contains 6 grams of fibre, which contributes to the recommendation of 25 grams per day.
Reduced Risk of Cancer
Persimmons fall into the orange and yellow category of fruits proven to reduce colon cancer rates among women. The beta-carotene content helps control cancer cell growth and spread. Additionally, persimmons are a good source of fibre, essential for good digestion and getting rid of toxins.
Persimmons have several benefits for the skin. The vitamin C in them is crucial for collagen production. The collagen in our skin keeps us firm and elastic. In addition to antioxidants, persimmons can protect your skin from free radical damage. A free radical is an unstable molecule that damages cells and ages us.
Reduces Osteoporosis Risk
Persimmon leaves contain beneficial plant compounds that might help with all kinds of stuff. According to recent research, polysaccharides in persimmon leaves inhibit osteoclasts’ genetic expression, so they’re good for your bones. Evidence suggests this might prevent osteoporosis after menopause, periodontitis, and rheumatoid arthritis.
Tips for Incorporating Into Diet
If you want to incorporate persimmons into your diet, here are some tips:
- Add persimmons to salads, yogurt, or oatmeal for a delicious snack.
- You can add dried persimmons to trail mix or granola bars.
- You can bake persimmons into muffins, pies, and other desserts.
- You can use persimmon puree in smoothies, yogurt parfaits, or as a topping for ice cream or pancakes.
The Bottom Line
To conclude, in this post we have covered all about persimmon nutrition facts and health benefits in the above. Persimmons are delicious and nutritious fruits that can be enjoyed in various ways. Persimmons can offer you all sorts of health benefits if you consume them regularly. When choosing persimmons, look for ones with a bright orange colour and are firm. Make sure you avoid persimmons that are soft or have brown spots. For up to two weeks, you can store persimmons in the refrigerator.