The material was checked and commented on by Elmira Gereeva, psychologist, consultant on weight correction and eating behavior, nutritionist, head of the educational department of the School of Emotional Intelligence.
Types of persimmons
There are several common varieties of persimmon:
- “Korolek” or chocolate persimmon. The fruits are not astringent, round in shape, bright orange peel and brown flesh. The darker the persimmon, the juicier it is.
- “Bull’s Heart” Persimmon received its name for its similarity to a variety of tomatoes. The product is difficult to transport and store – the fruit is soft and easily bursts when pressed.
- “Honey” The shape is similar to a tangerine, and the taste has different shades of honey. This persimmon has no seeds, so it is in special demand.
- “Chamomile” or fig. The earliest variety with orange flesh that darkens as it ripens. The inside of the fruit is divided into sections like the petals of a flower.
- “Chinese”. Unusual cone-shaped shape with a dent around the fruit. Thick skin and not very sweet flesh.
There are other less popular varieties in Russia, for example, “Velvet”, “Tamopan Bolshoy”, “Mount Goverla”, “Mider”, “Khiakume”, “Sharon” and “John Rick”.
Calorie content of persimmon, nutritional value
100 g of ripe persimmon contains 70–130 kcal, depending on the variety. The fruit contains many useful substances, including:
Table with the content of nutrients in persimmons
Energy composition:
- Calorie content – 70-130 calories / 100 g depending on the variety
- Proteins: 0.5 g (~2 kcal)
- Fat: 0.4 g (~4 kcal)
- Carbohydrates: 15.3 g (~61 kcal)
Benefits of persimmon: 10 properties
Did you know that persimmon helps prevent heart attack, varicose veins and ARVI? The permissible daily intake is about 700 g (2-3 fruits depending on size), and this is enough to support the immune system, improve vision and improve mood. We know at least ten reasons to buy this healthy berry today.
1. Promotes digestion
Fiber in vegetables and fruits removes toxins, stimulates intestinal function and increases the secretion of gastric juice. However, persimmons contain tannins, which, if you have a weak stomach, can slow down digestion, cause intestinal obstruction and cause abdominal pain. Therefore, it is also not recommended to give persimmon to children under three years of age who have not yet developed digestion.
2. Persimmon is good for the blood
Stress and poor nutrition can lead to the development of anemia, when hemoglobin levels in the blood decrease. The main symptoms are dizziness, drowsiness and apathy. In such cases, in addition to the treatment prescribed by your doctor, you can include persimmon in your diet. It helps produce red blood cells, thins, accelerates and cleanses the blood – the body is enriched with oxygen, blood pressure becomes stable and health improves.
3. Increases the elasticity of blood vessels
To increase the elasticity of blood vessels, you need to consume vitamins C, P and PP. All of them are contained in persimmons (vitamin C makes up almost 20% of the total vitamin composition of the fruit). In addition, as already mentioned, persimmon accelerates the blood, increases the outflow and prevents it from stagnating. Therefore, persimmons should be included in your diet if you have a tendency to varicose veins or rosacea.
4. Persimmon improves vision
Vitamin A and beta-carotene in the fruit strengthen the eye muscle and speed up the process of tissue repair. Persimmon contains zeaxanthin, which reduces the risk of macular degeneration and cataracts. This substance helps preserve visionconfirm research US National Eye Institute.
5. Is a source of iodine
Problems with the endocrine system are one of the factors behind weight gain. For normal functioning of the thyroid gland, iodine is necessary, and persimmon contains 30 mcg of this element per 100 g of product. Lack of iodine can affect brain problems, slow mental and physical development in children, WHO warns. A person needs 2–2.5 mcg of iodine per 1 kg of body weight per day, and for pregnant and lactating women, specialists from the Endocrinological Research Center of Rosmedtekhnologii advise to use at least 250 mcg of iodine every day.
6. Persimmon helps remove excess fat
Magnesium and potassium in persimmon support the excretory and genitourinary systems. By consuming the fruit daily, you will reduce the risk of kidney stones; persimmon will help remove excess salts from the body and remove swelling of the hands and feet.
7. Persimmon strengthens the heart
Research Scientists at the Hebrew University of Jerusalem have confirmed that eating one persimmon a day significantly reduces the risk of developing a heart attack. Minerals and phenolic compounds are essential to combat atherosclerosis, which is when arteries become blocked, leading to heart attacks and strokes.
8. Improves mood
The fruit contains B vitamins, and without them the normal functioning of the nervous system is impossible. Tryptophan, which is part of persimmon, is involved in the production of serotonin, the hormone of happiness and joy. Just two persimmon berries per day are enough for positive thoughts and good mood.
© juan camilo navia/unsplash
9. Persimmon supports immunity
Due to the high content of vitamin C (about 80% of the daily value in one fruit), persimmon stimulates the immune system. The sweet berry increases the number of white blood cells, which protect the body from fungal and viral infections. In case of bronchial disease, persimmon helps to remove mucus more actively, protecting against possible pneumonia. Persimmon juice can be used to gargle for colds.
10. Provides the body with calcium
Calcium is necessary for strong bones, normal functioning of the heart and nervous system. Every year, all bones are renewed very slowly, and for this they need calcium. In addition, if this element is not supplied with food, then the body takes it and uses it from the bones. 100 g of persimmon contains about 127 mg calciumand this is more than 11% of the daily requirement for a person.
Harm of persimmon
The fruit contains a lot of sucrose, so it should not be consumed often if you are trying to normalize your weight. A doctor may prohibit persimmons for diabetes and pancreatic disorders. The fruit has a lot of tannins; It is they that give it an astringent taste, and can also slow down the digestive process by gluing together particles of eaten foods. For this reason, you should avoid persimmons if you have diagnosed gastrointestinal diseases. And limit it in the diet of children under three years of age.
What to do if persimmon knits?
Why are persimmons knitting? This suggests that she is immature. If you bought such a persimmon, you can bring it to maturity at home. It is best to put persimmons in a dark bag along with bananas and apples – this way they will become soft and sweet in three to four days. You can also put the fruits in the freezer for a day or, conversely, in warm water for 12–14 hours.
Expert commentary
How to choose ripe persimmons?
The first thing you should pay attention to is the color of the fruit. It should be bright orange. Persimmons should not be hard. It is optimal to choose one that does not fall apart in your hand when pressed. Persimmons must be stored in a fairly cool place, the main thing is not to freeze the fruit.
When is persimmon season in Russia?
The persimmon season in Russia begins around the end of October and lasts until December/January. If you buy this fruit out of season, it will be more expensive, but the nutritional value will not change. Of course, it is more rational to buy persimmons during their ripening.
Who should not eat persimmons and why?
An excess of anything can have a detrimental effect on any person. It is worth understanding that we are talking about a systemic oversupply, and not a one-time action. There are no contraindications for persimmon, but due to its slightly higher glycemic index, people with metabolic syndrome often avoid it. At the same time, it is not necessary to exclude such foods, because the main task in a healthy diet is to eat a varied diet. Therefore, if persimmons cause your blood sugar to rise, try eating them with other foods. You can add foods containing fat, protein or fiber to this meal. For example, a handful of nuts.
Are persimmons good for weight loss?
Consumption of fruits (including persimmons) promotes weight loss. It so happens that in the modern world, fruits are unreasonably blacklisted among the majority of people losing weight. In fact, you don’t need to avoid fruits. It is a storehouse of vitamins and nutrients. For example, statistics for Russia confirm that residents of our country do not eat the required amount of fruit. Therefore, most people would do well to increase their intake, regardless of whether the person is losing weight or not. Fruits have a fairly low calorie content. For example, persimmon contains about 70 kcal per 100 g. This is much lower in calories than a standard dessert.
I repeat that persimmon is a fruit like any other. Of course, clearer recommendations can only be made based on a person’s age, gender and activity level. According to the US Dietary Guidelines for 2021-2025, the average fruit intake is 2-4 servings per day. To make it easier to navigate: one serving is one medium fruit, or half a standard cup (about 100 g).
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