Persimmons are rich in antioxidants and important nutrients, such as fiber and vitamin A. They have also been linked to several potential health benefits and can be enjoyed in a variety of dishes.
People have grown persimmon trees, which are originally from China, for thousands of years for their delicious fruit and beautiful wood.
Their orange-colored fruits, called persimmons, are known for their sweet, honey-like flavor. While hundreds of persimmon types exist, the Hachiya and Fuyu varieties are among the most popular.
The heart-shaped Hachiya persimmons are astringent, meaning they are very high in plant chemicals called tannins that give the unripe fruit a dry, bitter taste. This type of persimmon needs to be fully ripe before you eat it.
Fuyu persimmons also contain tannins, but they are considered non-astringent. Unlike with Hachiya persimmons, you can enjoy the crisp, tomato-shaped Fuyu variety even when they are not completely ripe.
You can eat persimmons fresh, dried, or cooked. They are also commonly used around the world in jellies, drinks, pies, curries, and puddings.
Not only are persimmons tasty, they’re packed with nutrients that can benefit your health in several ways.
Here are 7 benefits of persimmons, including how to add them to your diet.
Though small in size, persimmons are packed with an impressive amount of nutrients.
In fact, a 168-gram Japanese persimmon
- Calories: 118
- Carbs: 31 grams (g)
- Protein: 1 g
- Fat: 0.3 g
- Fiber: 6 g
- Vitamin A: 15% of the daily value (DV)
- Vitamin C: 14% of the DV
- Vitamin E: 8% of the DV
- Vitamin K: 4% of the DV
- Vitamin B6 (pyridoxine): 10% of the DV
- Potassium: 6% of the DV
- Copper: 21% of the DV
- Manganese: 26% of the DV
Persimmons are also a good source of thiamin (B1), riboflavin (B2), folate, magnesium, and phosphorus.
These colorful fruits are low in calories and loaded with fiber, making them a weight loss–friendly food.
Aside from vitamins and minerals, persimmons contain a wide array of plant compounds, including tannins, flavonoids, and carotenoids, which can positively affect your health.
The leaves of the persimmon fruit are also high in vitamin C, tannins, and fiber. They are a common ingredient in therapeutic teas.
Persimmons are high in important vitamins and minerals, including potassium, manganese, and vitamins A, C, and B. They also contain beneficial plant compounds like tannins and flavonoids.
Persimmons contain beneficial plant compounds that have antioxidant qualities.
Antioxidants help prevent or slow cell damage by counteracting oxidative stress in, a process triggered by unstable molecules called free radicals.
Consuming antioxidant-rich foods like persimmons can help fight oxidative stress and may decrease the risk of certain chronic diseases.
Diets high in flavonoids, which are powerful antioxidants found in high concentrations in the skin and flesh of persimmons,
Persimmons are also rich in carotenoid antioxidants like beta-carotene, a pigment found in many brightly colored fruits and vegetables.
According to a
Persimmons are an excellent source of powerful antioxidants like carotenoids and flavonoids. Diets rich in these compounds have been linked to a reduced risk of certain diseases, including heart disease and diabetes.
Heart disease is the leading cause of death worldwide and negatively affects the lives of
You can help prevent most types of heart disease by reducing risk factors, such as an unhealthy diet.
The powerful combination of nutrients found in persimmons makes them an excellent choice for boosting heart health.
Persimmons contain flavonoid antioxidants, including quercetin and kaempferol. Consuming a diet high in flavonoids has been linked to a reduced risk of heart disease in several studies.
For example, a
Diets high in flavonoid-rich foods can support heart health by lowering blood pressure, reducing “bad” low-density lipoprotein (LDL) cholesterol, and decreasing inflammation.
What’s more, the tannins that give unripe persimmons their mouth-puckering bitterness may lower blood pressure.
Yet more research involving humans needs to be done to confirm these benefits.
Persimmons contain flavonoid antioxidants and tannins, which benefit heart health by reducing blood pressure, lowering inflammation, and decreasing cholesterol levels.
Conditions like heart disease, arthritis, diabetes, cancer, and obesity are all linked to chronic inflammation.
Choosing foods that are high in anti-inflammatory compounds can help reduce inflammation and lower disease risk.
Persimmons are an excellent source of the potent antioxidant vitamin C. In fact, one persimmon contains 14% of the recommended daily intake.
Vitamin C helps protect cells from damage caused by free radicals and combats inflammation in the body. It reduces free radical damage by donating an electron to these unstable molecules, which neutralizes them and prevents them from causing further harm.
C-reactive protein and interleukin-6 are substances produced by the body in reaction to inflammation.
Plus, a large
Persimmons also contain carotenoids, flavonoids, and vitamin E, all of which are potent antioxidants that fight inflammation in the body.
Persimmons are rich in the powerful antioxidant vitamin C, which helps lower inflammation, a common cause of many diseases.
Having too much cholesterol, especially “bad” LDL cholesterol, can increase the risk of heart disease, stroke, and heart attack.
Foods high in soluble fiber, such as fruits and vegetables, can help lower high cholesterol levels by helping the body get rid of excess amounts of it.
Persimmons are a high fiber fruit that has been shown to lower LDL cholesterol levels.
Fiber is also important for regular bowel movements and can help reduce high blood sugar levels.
Foods rich in soluble fiber, like persimmons, slow carbohydrate digestion and sugar absorption. This helps prevent blood sugar spikes.
Plus, fiber helps fuel the “good” bacteria in your intestines, which can positively affect your digestive and overall health.
Fiber-rich foods like persimmons can help lower cholesterol, reduce blood sugar levels, and keep your digestive system healthy.
Persimmons provide lots of vitamin A and antioxidants that are critical for eye health.
In fact, one persimmon delivers 15% of the recommended intake of vitamin A.
Vitamin A supports the functioning of the conjunctival membranes and cornea. It is also an essential component of rhodopsin, a protein necessary for healthy vision.
Persimmons also contain lutein and zeaxanthin, which are carotenoid antioxidants that also promote healthy vision.
These substances are found in high levels in the retina, a light-sensitive layer of tissue in the back of the eye.
Diets rich in lutein and zeaxanthin may reduce the risk of certain eye diseases, including age-related macular degeneration. This is a disease that affects the retina and can cause vision loss.
In fact, a
Persimmons are high in vitamin A, lutein, and zeaxanthin — all nutrients that support healthy vision.
Persimmons can be added to a variety of dishes to provide an extra boost of nutrition.
These fruits can be enjoyed fresh as a simple snack or used in delicious recipes. In fact, they pair excellently with both sweet and savory foods.
Here are some ways to add persimmons to your diet:
- Slice persimmons onto a salad for a flavorful addition.
- Top your morning yogurt or oatmeal with fresh or cooked persimmon for a burst of natural sweetness.
- Roast persimmons in the oven and drizzle with honey for a tasty and healthy dessert.
- Mix dried or fresh persimmon into muffin, bread, or cake mix.
- Combine with berries and citrus fruits for a delicious fruit salad.
- Broil persimmon and serve with baked Brie for a tasty appetizer.
- Bake persimmons with chicken or meat for a unique flavor combination.
- Throw frozen persimmons into your favorite smoothie recipe for extra nutrients.
- Slice and dry persimmons in the oven to make natural fruit strips.
Persimmons taste great in both sweet and savory dishes, including oatmeal, meat dishes, baked goods, and smoothies.
Persimmons are sweet, versatile fruits full of vitamins, minerals, fiber, and beneficial plant compounds.
What’s more, they may promote heart health, reduce inflammation, support healthy vision, and keep your digestive system healthy.
Plus, they are tasty and pair well with many foods.
With all the benefits that persimmons have to offer, adding these tasty fruits to your diet should be a no-brainer.