Persimmon: Health Benefits, Nutrition Facts, and How to Eat
Hiral Patel
November 22, 2024
General
Persimmon is a type of an orange-coloured fruit. Historically persimmon means “divine fruit” in Greek. Therefore, it is also known as the ‘fruit of gods”. The name’s genesis is due to its abundance of nutrients, minerals, vitamins, antioxidants and bioactive compounds.
They have a sweet flavour and find usage in many desserts and baked goods. Persimmon can be eaten raw, along with its skin. Some health benefits of persimmon include improving heart, skin and vision health. They are packed with vitamins A and C, dietary fiber, and antioxidants, making them a valuable addition to a balanced diet. With their potential to support digestive health, boost the immune system, and aid in weight management, persimmons have become a popular choice for health-conscious individuals seeking both flavor and wellness.
Nutrition Facts of Persimmon
100 grams of persimmons contain:
- Energy: 70 kcal
- Carbohydrates: 18.59 g
- Proteins: 0.58 g
- Fats: 0.19 g
- Fibre: 3.6 g
- Vitamin A: 489 mg (32% of DV)
- Vitamin B1: 0.03 mg (3% DV)
- Folate : 8 mcg ( 2% DV)
- Vitamin C: 7.5 mg
10 Health Benefits of Persimmon
1. Improves Heart Health
Persimmons contain a variety of bioactive molecules. Anthocyanin, beta carotene, flavonoids, tannic acid, and vitamin C are antioxidants. These are present in high quantities in persimmon.
A study demonstrates how antioxidants protect the body against many heart diseases. Additionally, the antioxidants reduce the amount of bad cholesterol in the body. They help the body eradicate LDL cholesterol. Another study suggests that regularly eating persimmon reduces blood pressure in patients suffering from hypertension. Thus keeping heart problems at bay.
2. Aids Healthy Vision
100g of persimmons contain 32% of the recommended daily intake of Vitamin A. Vitamin A helps to maintain and improve vision. It helps to make a protein called rhodopsin in the eyes. Rhodopsin enables you to see in the dark. Also, vitamin A is required for the proper functioning of rhodopsin. Studies have shown that vitamin A also prevents vision disorders like cataracts.
Additionally, free radicals may cause cellular damage in the eye and surrounding tissue. Therefore, to prevent this, one must consume antioxidant-rich foods. Antioxidants like Vitamin C, carotenoids and flavonoids can reduce free radicals in the body. Thus, they can prevent potential damage to the eyes.
3. Regulates Blood Sugar Levels
Persimmons are fibre-rich foods. The dietary fibres help to slow down glucose and carbohydrate absorption by the intestines. As a result, this can prevent glucose spikes in the blood. Therefore, persimmons are a healthy snack for people with diabetes.
Also, a study suggests that beta-carotene present in persimmons reduces the risk of diabetes. Other bioactive molecules like flavonoids, tannic acid, and anthocyanin also help to reduce the risk of diabetes. These bioactive molecules prevent oxidative stress in the body. These factors contribute to a healthier body and a lower risk for diabetes.
4. Betters Skin Health
Persimmons find usage as a remedy for skin problems. Like, pimples, scarring, blemishes, uneven pigmentation, and eczema. This quality is due to its anti-inflammatory properties, antioxidants and bioactive compounds present in persimmons.
Some studies demonstrated that they might prevent inflammation in the skin due to sun damage. The antioxidants help prevent cellular damage caused by free radicals and UV light. Therefore, this can slow down ageing in the skin and prevent early wrinkles. The antioxidants also cause an even skin tone by reducing dark spots. These blemishes may be caused by scarring due to acne and minor injuries on the skin. Therefore, you can achieve an even skin tone by using antioxidants on your skin. Regular usage can cause a reduction in acne, scarring and redness.
5. Reduces Inflammation
Persimmons are a great source of antioxidants like Vitamin C. Also, they contain a high amount of Vitamin A and flavonoids. These compounds are anti-inflammatory. Meaning they help to reduce inflammation in our body. Inflammation is a defence mechanism for the body to combat infections.
Studies have shown that antioxidants like Vitamin C act by reducing the proteins in our body that cause inflammation. Prolonged inflammation can lead to arthritis, diabetes, and heart disease. Therefore, it is essential to consume anti-inflammatory foods.
6. Anticancer Properties
Persimmon has potent anticancer qualities. They can reduce the growth and spread of many types of cancers. For example, a study suggests the cytotoxic effects of persimmon extracts on colorectal cancer cell lines. Therefore, this implies that the bioactive compounds in persimmon could kill these cancer cells and prevent them from spreading.
This phenomenon is due to the high amounts of antioxidants and bioactive compounds present in persimmon. These compounds stop the cell cycle in cancer cells, leading to cell death. Thus, persimmon shows promising abilities against cancer formation and spread. In addition, it can also reduce the risk of many types of cancers as well.
7. Weight management
Persimmons can be a helpful addition to a weight management plan due to several reasons. Firstly, they are low in calories and fat while providing a satisfying sweetness, making them a healthier alternative to high-calorie snacks. Secondly, persimmons are a good source of dietary fiber, which promotes feelings of fullness and reduces overeating.
The fiber content also aids in regulating blood sugar levels, preventing spikes and crashes that can lead to cravings. Lastly, persimmons contain a decent amount of water, which contributes to hydration and can help curb hunger. Including persimmons as part of a balanced diet can support weight management efforts
8. Supports Immune System
The vitamin C content in persimmons boosts the immune system, helping to defend the body against infections and illnesses. It also enhances collagen production, which is essential for healthy skin, bones, and connective tissues.
9. Helps the Digestive System
Persimmons contain dietary fiber, which aids in promoting a healthy digestive system. The fiber content adds bulk to the stool, helping to prevent constipation and promote regular bowel movements. It also supports the growth of beneficial gut bacteria, which are essential for proper digestion and nutrient absorption.
Furthermore, persimmons contain tannins, which have astringent properties that can soothe and alleviate symptoms of diarrhea. The combination of fiber and tannins in persimmons can help regulate bowel movements, improve digestive health, and contribute to overall gastrointestinal well-being when incorporated into a balanced diet.
10. Antioxidant Properties
The antioxidant content in persimmons plays a vital role in promoting good health. Antioxidants, such as vitamin C and beta-carotene, help protect the body against oxidative stress caused by free radicals. This protection is crucial for maintaining a healthy immune system, reducing inflammation, and preventing chronic diseases like heart disease and certain cancers.
Additionally, antioxidants promote skin health by combating aging effects and supporting collagen production. Including persimmons in your diet can boost your antioxidant intake, contributing to overall well-being and a lower risk of various health conditions.
Summary
Persimmons offer numerous health benefits. They improve heart health by reducing bad cholesterol and blood pressure. They aid healthy vision by providing vitamin A and antioxidants that protect against eye damage. Persimmons regulate blood sugar levels and reduce the risk of diabetes. They also enhance skin health by preventing inflammation, reducing scarring, and slowing down aging. Persimmons have anti-inflammatory properties, help fight cancer cells, and support weight management. They boost the immune system, aid digestion, and provide antioxidant protection against oxidative stress and chronic diseases.
How to Eat Persimmons
1. Different Forms
Persimmons are a very versatile fruit that one can eat when it is fresh and raw or even when it is dried.. One can also eat their seeds and skin. In addition, you can add them to desserts, salads, savoury foods, and baked goods.
2. Best Time to Eat Them
It is better not to eat persimmons early in the morning on an empty stomach. Eating persimmons early on an empty stomach may cause symptoms like nausea and vomiting. Therefore, preferably eat persimmons later in the day as a mid morning or evening snack. Similarly, do not eat persimmons late at night. Eating foods like persimmons late at night can also cause a spike in blood sugar. As a result, this would increase energy in the body and lead to inadequate sleep.
A research case study demonstrated that eating many dried persimmons leads to intestinal blockages. Also, eating a lot of persimmons can cause diarrhoea, bloating, gas, or constipation. However, this is because the body can’t digest that many persimmons simultaneously. Therefore, the recommended daily intake of persimmons is one fruit.
3. Drug Interaction
Persimmons can react with types of medication. For example, high blood pressure medication slows down blood clotting and reacts with persimmon. In addition, studies show that persimmons may alter the blood coagulation time. Therefore, do not eat persimmons along with these medications. Consult your physician before eating persimmons with these medicines.
HealthifyMe Suggestion
Persimmons are an ideal fruit to add to your porridge, smoothies or french toast to add natural sweetness to the food making it easier to eliminate the use of sugar.
It is important to note that even though they are a superfood, overeating them could lead to excessive fiber intake making you constipated.
If you are easily able to source them, then adding one fruit every day or two will contribute to your overall wellness.
Conclusion
Persimmons are orange-coloured fruit native to China. They have a pleasant sweet flavour. They might fall under the superfood because they contain high amounts of nutrients, vitamins, minerals, antioxidants and bioactive compounds. Some health benefits of persimmon include improving heart, skin and vision health. There are many ways to eat persimmon, from raw to incorporating them into your desserts. One should incorporate this versatile and healthy fruit into your diet for a healthy lifestyle.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
Q. What are the benefits of eating persimmon?
A. Eating persimmons can improve heart, eye, and skin health. Also, they may help prevent the risk of cancer, diabetes, and heart diseases. Persimmons contain a variety of bioactive compounds which can boost your immunity and maintain overall health.
Q. Is persimmon good for diabetes?
A. Yes, persimmons are healthy food for people who have diabetes. They have a low glycemic index and are high in dietary fibres. Therefore, they prevent blood sugar from increasing. Also, the antioxidants in persimmons avert oxidative stress, which causes chronic diseases like diabetes.
Q. Is persimmon good for your heart?
A. Yes, persimmons are a heart-healthy food. The dietary fibre in persimmons reduces the unhealthy cholesterol in the body and the antioxidants prevent heart diseases. Therefore, the fruit maintains overall heart health.
Q. Is persimmon good for skin?
A. Yes, persimmons are great for skin health. This quality is due to persimmons containing many bioactive compounds like antioxidants. These antioxidants prevent sun damage in the skin, reduce scarring, reduce inflammation, and improve overall skin texture. Therefore, regular consumption of persimmons may benefit skin health over time.
Q. Are persimmons low carb?
A. Yes, persimmons are a low carb food. For example, 100 g of persimmons contain 18.59 g of carbohydrates.
Q. Can diabetics eat persimmon?
A. Yes, people with diabetes can eat persimmons. This qualifies because they have a low glycemic index and high dietary fibres. Therefore, this prevents blood sugar from increasing a lot.
Q. How many persimmons can you eat a day?
A. It is better not to eat more than one persimmon or 100 g of fruit in a day. Excessive consumption of persimmons may lead to intestinal blockages, nausea, vomiting, or constipation.
Q. What are the side effects of eating persimmons?
A. Persimmons may cause allergies in some people. Additionally, excessive consumption of persimmons can also lead to intestinal blockages, diarrhoea, vomiting, and other types of stomach related problems. Therefore, it is best to eat only one persimmon in a day. Also, you should not eat persimmons if you are taking medication for high blood pressure or slowing down blood clotting.
Q. Why is it bad to eat too many persimmons?
A. Eating too many persimmons may lead to stomach problems. These include vomiting, nausea, constipation, gas, or intestinal blockages. This phenomenon happens as the stomach and intestines cannot digest that many persimmons simultaneously.
Q. Is persimmon bad for the kidneys?
A. No. On the contrary, they contain high amounts of vitamins suitable for kidneys. Also, they contain antioxidants that can reduce oxidative stress on many organs, including the kidneys.
Q. Are persimmons high in oxalate?
A. No, persimmons are not high in oxalates. Instead, they have mild amounts of oxalate
Q. Is it good to eat persimmon at night?
A. No, you should not eat persimmons at night. Eating fruits like persimmons at night may cause an increase in blood sugar levels. In addition, an increase in blood sugar levels may disturb sleep.
Q. Can I eat persimmon on an empty stomach?
A. No, eating persimmons on an empty stomach is not advisable. Eating persimmons on an empty stomach may lead to the secretion of gastric juice leading to symptoms like nausea, vomiting and gas. Therefore, you should eat persimmons later in the day as a mid morning or evening snack..
Q. Is persimmon high in sugar?
A. No, persimmons do not contain a high amount of sugar. For example, 100 g of persimmon fruit has only 18.59 g of carbohydrates, including sugar 12.5 g and dietary fibre 3.6 g.
Q. Can you eat persimmon seeds?
A. Yes, persimmon seeds are edible. The seeds can be roasted and eaten as a snack
Q. Can a pregnant lady eat a persimmon?
A. Yes, it is safe to eat persimmons during pregnancy. Since persimmons have many nutrients and vitamins, they benefit health.
Q. Do persimmons cause kidney stones?
A. No, persimmons don’t cause kidney stones. They have a mild amount of oxalate. Also, they promote kidney health by preventing oxidative stress.
Q. Can persimmons be toxic?
A. No, persimmons aren’t toxic. However, it is essential to consume them in recommended amounts. Excessive consumption may cause intestinal blockages. Additionally, some people may be allergic to persimmons. Therefore, consult a physician if you have any side effects after eating persimmons.
Research Sources
- Antiartherosclerotic Effects of Plant Flavonoids
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058282/ - Impact of tannic acid on blood pressure, oxidative stress and urinary parameters in L-NNA-induced hypertensive rats
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4294846/ - Vitamin A and Vision
https://pubmed.ncbi.nlm.nih.gov/27830507/ - Skin protection against UV light by dietary antioxidants
https://pubmed.ncbi.nlm.nih.gov/24964816/ - Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis
https://pubmed.ncbi.nlm.nih.gov/32471251/#:~:text=Dietary%20constituents%20with%20especially%20high,inflammatory%20and%20antioxidant%20effects%2C%20respectively. - Anticancer activity of calyx of Diospyros kaki Thunb. through downregulation of cyclin D1 via inducing proteasomal degradation and transcriptional inhibition in human colorectal cancer cells
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5584323/ - Small Bowel Obstruction Caused by Dried Persimmon
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968236/ - The anticoagulant fraction from the leaves of Diospyros kaki L. has an antithrombotic activity
https://pubmed.ncbi.nlm.nih.gov/16042075/
