Persimmon fruit is loaded with some of the essential nutrients that make it healthier.
It is loaded with soluble and insoluble fiber. Antioxidants ratio is quite good that provide protection from cancer causing free radicals.
Along with, it is a rich source of eye nourishing nutrients.
If it happens to be a fruit of your liking or if you have always wanted to taste it, we will give you numerous health benefits as reasons to include it in your diet.
Along with loads of health benefit, it also has few side-effect that you should know before eating.
Persimmon is safe to eat and provide you ample reason to eat it. But taking right precaution will prevent any unwanted health concerns.
It is a nutritive fruit with an ideal composition of vitamin, minerals and phytonutrient. It is low in fats and has a moderate quantity of nutritional value.
Following nutritional chart will give you a complete and detailed insight into 100 grams of Persimmon serving. (1)
Since there are some varieties with varying nutritional content, we have taken reference of the common type called Japanese Fuyu Persimmon. (2)
Persimmon has an excellent combination of nutrients but in moderate quantities.
Most of the nutrients in this fruit are only 2% to 3% of the daily requirement.
But it has reasonably high level of nutrients combination.
- Manganese fulfills approximately 18% of our body’s daily requirement.
- Vitamin A: 33% of RDA
- Vitamin C: 13% of RDA
- Vitamin B6: 5% of RDA
- Dietary fiber in this fruit is quite high and water content is 80% of the total fruit mass.(4, 5,)
Know amazing persimmon fruit health benefits and nutrition facts in detail.
1. Persimmon Promotes Weight Loss And Is Best Partner For Workout
Persimmon fruit is a great addition for those who are working towards healthy weight and body mass.
Weight loss regimen usually incorporates light and low-calorie food items in the diet.
It should be coupled with heavy and regular workout. The combination of diet and workout leads to faster digestion and utilization of nutrients making you feel hungry frequently.
Sugar content of Persimmon is good. It is best to eat, before the workout. So that all the sugar is absorbed and converted into energy by the body during the exercise routine.
The water and electrolyte content of Persimmon are another factor that aids total workout. It partly replenishes the lost fluid and electrolyte that are lost in the form of sweat.
Wrap up: The high fiber content of Persimmon aids in weight loss by making your stomach feel full for longer and reducing the craving for sugar. The water content restores the fluid loss in a limited extent.
2. Persimmon’s Lutein, Zeaxanthin and other Vital Nutrients Protects and Nourish Eye Vision
Persimmon contains Lutein & Zeaxanthin that are an Isomer and the most common Carotenoid alcohol present in nature.
Eye retina damage is the cause of eye vision loss. Retinal damage is caused due to free radicals produced as a result of oxygen’s reaction with certain types of molecules.
Persimmon fruit contains nutrients like Vitamin A, Vitamin C, and Vitamin K that are known for their anti-oxidant properties. These nutrients are crucial to protect the eye from retinal damage. (19)
Lutein & Zeaxanthin along with the aforementioned vitamins reduces and reverse the damage caused by UV rays and other eye infections. Other than the vision, they also help in reducing the wrinkles on the sensitive skin around the eyes.
Wrap up: Composition of Vitamin A, Vitamin C, Vitamin K and Phytonutrient Lutein Zeaxanthin improve vision and protect from eye related infections and degenerative diseases. These powerful antioxidants also make the skin around eye taut and youthful.
3. Soluble & Insoluble Fiber Boost Digestive System
Persimmon fruit has a high amount of fiber. Fiber provides roughage during digestion that is essential to improve digestion process. (20)
There are two types of fiber in the dietary source – Soluble and Insoluble. (21)
The soluble fiber is digested and increase small intensite ability to absorb complete nutrient from food whereas the insoluble passes straight through the body and into the intestines.
It makes stools bulky and soft so that they pass through the gastrointestinal tract quickly. Fiber binds and pushes the stools out of your intestines. This way eating persimmon fruit prevents constipation.
But a clean and regular emptying out of the anal passageway has many other benefits also. It prevents anal infections and aids in treating conditions like colon cancer.
Chronic constipation can make the blood vessels around anus swell and in critical cases even rupture and bleed. This condition is known as piles.
By preventing and helping in allaying constipation, it protects you from the painful piles as well. (22)
Wrap up: Fiber in Persimmon fruit protects from constipation and piles. Other than these two, it aids the treatment of colon cancer.
See also: Passion Fruit Health Benefits
4. Persimmon Fights Cancer Due To Its High Antioxidant Property
Persimmons contain an extremely beneficial nutrient that protect from free radicals. Free radicals are responsible for cancer.
Exposure to oxygen of some molecules causes damage at cellular level.
These damaged cells then continue to multiply even when not required. This way they invade the healthy cells ultimately destroying them and leading to cancerous growths.
Production of free radicals is very natural and is usually cleaned and cleared by the antioxidants in the body. However, a deficiency of these antioxidants can lead to an uncontrollable chain reaction that is dangerous.
Persimmon owing to a complete antioxidant composition of Vitamin A, Vitamin C, Vitamin K and Lutein Zeaxanthin protects from the damage of free radicals.
They flush these free radicals from the body so that they do not cause damage to the healthy cells.
Persimmon also contains betulinic acid which is anti-tumor in itself and can hamper the growth of cancerous cells in the body.
Due to high fiber contents, it provides additional benefits to prevent cancer.
Wrap up: The antioxidants of Persimmon in form of Vitamin A, Vitamin C, Vitamin K and phyto-nutrient Lutein Zeaxanthin purify the body of free radicals and prevents cancer. The betulinic acid content also discourages the formation of tumor growth.
5. Antioxidants Provide Protection from Ageing
Free radicals damage skin cell and stimulate aging which is faster than normal. But antioxidants and phytonutrient reverse the aging effect and protect from it by scavenging free radicals.
Vitamin C is a very effective antioxidant when it comes to skin care. It is a water soluble vitamin which means that it is not stored in the body and needs to be regularly replenished through the dietary sources.
Vitamin A and Vitamin K keep the skin healthy and reduce age-related wrinkles. Apart from these vitamins, Beta Carotene, and Lutein Zeaxanthin have also shown a lot of promise as antioxidants in many studies.
These antioxidants have been found to increase the longevity of human age by protecting from free radical damage and improving general health and consequently the immune system.
Wrap up: Anti-oxidants in Persimmon fruit protect from free radicals that are considered responsible for expediting the process of ageing and keeps your skin healthy as well.
6. Boost Immunity With Persimmon’s Vitamin C
To stay protected from the common disease it is important to eat high nutritive food.
Studies have not shown a direct effect of Vitamin C on these common diseases but an indirect association is owing to better immunity works in this direction.(29)
Persimmon fruit is rich in Vitamin C and can increase a resistance from these common diseases. Apart from this, Vitamin C aids in the production of collagen and helps in absorbing iron in the body.(29, 30)
It also helps in keeping blood vessels, muscles, and bones in a fit shape and aid in their ongoing maintenance.
Wrap up: Vitamin C has an important role in optimizing the immune function of the body and helps in collagen formation, absorption of iron thereby maintaining blood vessels, muscles and bones.
7. Persimmon Maintain Blood Pressure and Keep Cardiovascular System Healthy
Potassium is the nutrient but people miss their daily requirement. (31)
Potassium is an abundant trace metal. Persimmon contains high amount of potassium.
100 grams of persimmon fruit provide around 8% of the RDA while Banana provides 10% of the RDA. There is far less gap between the content.
It helps in regulating optimum blood pressure in the body by widening the blood vessels and relaxing muscles in the body.
In fact, many medicines use potassium as a painkiller for muscle induced pain.
A healthy and consistent blood pressure does not put undue stress on the heart and its function. This way it helps in up keeping the cardiovascular health and its functionality at an optimum level. (32)
Persimmon is almost a fat-free fruit but has a high water content that flushes cholesterol and does not add to its build up.
Wrap up: Potassium in Persimmon fruit helps in keeping your heart and its associated systems healthy by keeping a check on the blood pressure.
Persimmon Fruit Compounds That Make It Special
- Lycopene: It is effective antioxidants to boost heart health and potentially protects from cancer. (33)
- Lutein: Many Research has found that Lutein protects from age-related macular degeneration(AMD) and cataracts. (33, 34)
- Zeaxanthin: Zeaxanthin gives color to the fruit. It protects eyesight from degenerative diseases. (35)
- Catechins: It is a strong polyphenol. It prevents bleeding from small blood vessels. (36)
- Betulinic acid: It has an excellent anti-tumor property.(37)
More About Persimmon Fruit
Persimmon fruit belongs to genus Diospyros from the family of Ebenaceae and in botanical categorization, it comes under the classification of berries.
They are divided into astringent and non-astringent type. The astringent type contains high levels of tannins and is quite unpalatable when unripe.
The unripe fruit leaves a dry and powdery texture in the mouth which is quite undesirable and detestable.
A completely ripe fruit is soft, very sweet and tasty. The color of its exterior ranges from dark yellow to orange.
In appearance, it looks almost like tomatoes. It is majorly found and produced in South East Asia though some varieties are grown in southern Europe as well.
It is usually eaten raw in ripe form. However, its dried variant is eaten as a snack and used in making desserts.
In some parts of South East Asia the leaf of this fruit is used in making tea. The wood of Persimmon fruit is quite hard but inflexible which makes it difficult to work with as it cracks easily.
Side Effect of Persimmon Fruit
Persimmon are safe to eat and it has rare chance of allergy.
Its side-effects may be not severe but over eating has some bad effects.
It provides many health benefits as detailed in the earlier section but there is a need for caution because of the high amount of tannin in it which is the risk factor.
Tannin in large quantities can have an anti-nutritional and toxic effect on the body. (38)
Avoid eating the unripe Persimmon particularly as it contains a high level of tannin which will leave your mouth feeling very dry and numb for some time after eating the fruit.
Eating unripe fruits can also cause bezoar. They are stones that form in stomach and affects digestion.(39)
Eating it on an empty stomach or in excess can cause diarrhea. So be safe and eat persimmon in moderate and limited quantity.
Diabetes patients should also eat it in moderate quantities as it contains a high amount of sugar and can elevate blood glucose level.
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