Persimmon - Diospyros kaki
At first glance, the Persimmon fruit can be mistaken for a small tomato.
There are many varieties, although the two common ones are the fuyu and hachlya, cultivated from Asia and Japan.
This fruit can be astringent or non-astringent.
The fuyu variety is non-astringent and can be consumed even when barely ripe.
The hachlya, which is astringent, has to first ripen before it can be enjoyed.
The average Japanese persimmon measures approximately 21/2’ in diameter and weighs about 168g.
Persimmons can be enjoyed fresh, dried, or cooked.
Persimmon Nutrition and Benefits
Persimmons are rich in magnesium, thiamin (B1), phosphorus, riboflavin (B2), and folate. They have a high fiber content and low calorie content.
Important nutritional facts per 168g (21/2”) serving are:
- Calories 118 (494 kJ)
- Protein 1.0g
- Vitamin A 55%
- Vitamin C 21%
- Vitamin E 6%
- Vitamin K 5%
- Vitamin B12 0%
- Thiamin 3%
- Folate 3%
- Niacin 1%
- Carbohydrates 31.2g
- Fat 0.3 g
- Calcium 1%
- Magnesium 4%
- Phosphorus 3%
- Potassium 8%
- Manganese 30%
- Cholesterol 0%
- Zinc 1%
- Iron 1%
- Sodium 0%
- Copper 9%
One persimmon fruit is packed with plenty of nutrients to sustain the body.
It is packed with vitamin A, a good source for fetal development, immune function, and vision.
Besides the minerals and vitamins, persimmons are also rich in plant compounds such as flavonoids, carotenoids, and tannins which are great for your health.
Some of the health benefits of persimmon fruits are:
- May help reduce inflammation
- Can help lower high cholesterol levels thanks to their high fiber content
- Helps strengthen the immune system
- Helps fight cancer since it is rich in antioxidants
- Improves vision
- This nutritious fruit comes in it contains a natural compound known as fisetin which can help promote brain health
- Helps reduce blood pressure thanks to the potassium content
- May reduce the risk of Osteoporosis
- May help increase energy levels thanks to the high potassium content
Persimmons are low in fat, with the average fruit containing only 0.3 grams of fat. The total calorie content for one fruit is 118.
How to prepare Persimmons
Persimmons can be prepared in dishes in addition to being eaten fresh or dried.
It can be added to desserts such as pudding and custard or used as ice cream toppings
Persimmons can be used to make a variety of foods such as cakes, cookies, salads, spiced tea, and soup among others.
Mango Persimmon Smoothie
- ½ cup of frozen mango pieces
- ½ ripe persimmon
- 1 teaspoon flax seeds
- ¼ teaspoon of any spice such as ground cinnamon
- 1 cup of milk
Combine all the ingredients in a blender and blend until smooth then serve.
Persimmon Risks And Side Effects
Although rare, it is possible to get allergies from eating persimmons.
Look out for allergic reactions such as shortness of breath, dizziness, hives, or vomiting after eating the fruit. Consult a doctor.
Since it helps lower blood pressure, it is best not consumed by people with already low blood pressure.