Persimmon: Autumn fruit and its health benefits
Why you should eat persimmons (freepik.com)
With persimmon season kicking off in many countries, it's recommended to really look into introducing it into your diet. The benefits of this fruit for the body are highlighted below by trainer Yurii Popko.
Persimmons' benefits
One of the key advantages of persimmons is their high fiber content — a nutrient many people do not get enough of. The recommended daily intake of fiber is 25-30 grams.
Fiber, which consists of plant fibers that feed beneficial gut bacteria, acts like a "broom" for the digestive system, cleaning it out and providing a feeling of fullness as it swells up. There are two types of fiber: soluble and insoluble. Insoluble fiber is barely digested, provides satiety, and doesn’t add calories, making it an important component for those watching their weight, despite technically being a carbohydrate.
A healthy gut flora depends on an adequate amount of fiber in the diet, which also stimulates the functioning of the gallbladder.
Besides fiber, persimmons are rich in carotenoids, as indicated by their orange color. These include lutein and zeaxanthin, which have a positive impact on eye health — a particularly important benefit for those who work on computers or suffer from cataracts, as these conditions often correlate with a deficiency of carotenoids.
Carotenoids are natural organic pigments produced by bacteria, fungi, algae, and plants, typically displaying yellow, orange, or red hues.
A 1994 study highlighted that foods rich in carotenoids helped alleviate eye strain symptoms (such as dry eyes, headaches, and blurry vision) and improved night vision.
If you eat several orange fruits like persimmons, carrots, or pumpkins in one day and notice a yellowing of your feet and palms, this indicates that your body isn’t properly absorbing vitamin A from plant-based sources. However, if there is no yellowing, you’re in the clear.
Persimmons also contain vitamin C and magnesium, but you would need to eat quite a lot to meet your daily requirements for these micronutrients. This is because persimmons are high in natural sugars — about 3 teaspoons (15-18 grams) per 100 grams of the fruit.
The fruit also contains tannins, which are responsible for the astringent sensation in the mouth, making it hard to swallow. Tannins slow down bowel movement, so if you’re prone to constipation, it's better to eat fully-ripened persimmons. This sensation is comparable to drinking strong tea, leaving a "sticky" feeling in the mouth and a bitter taste.
The less ripe the fruit, the higher its tannin content. Since persimmons are typically harvested unripe and ripen later on store shelves, a riper fruit will contain fewer tannins.
