This East Asian and subtropical fruit is packed with delicious nutrition<\/p>\n
If you\u2019re over the same old apples and oranges, consider biting into a persimmon. This orange-hued fall fruit may not be common in every U.S. grocery store, but it\u2019s certainly worth seeking out.<\/p>\n
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\u201cThey\u2019re absolutely delicious,\u201d says registered dietitian Sereen Zawahri Krasuna, RD, LD. \u201cIf they were readily available to me all the time, I\u2019d never stop eating them.\u201d<\/p>\n
And persimmons bring much more than flavor to the table. They\u2019re rich in fiber and contain all kinds of nutrients good for heart health, digestion and more.<\/p>\n
So, what exactly is a persimmon, and how healthy are they? Zawahri Krasuna shares the juicy details.<\/p>\n
Persimmons are fruits native to East Asia, particularly China, Korea and Japan. They now also pop up in California and other warm, subtropical regions where the fruit typically ripens in the fall and early winter.<\/p>\n
One raw Japanese persimmon (168 grams) contains about:<\/p>\n
\u201cDried persimmons are considered a traditional food in a lot of East Asian cultures,\u201d shares Zawahri Krasuna. \u201cPersimmons are also seen as a symbol of harvest, abundance and good fortune.\u201d<\/p>\n
Some persimmons look a bit like a bright orange tomato, while others more closely resemble an acorn. Different varieties are eaten at different stages of ripeness, so it\u2019s important to know which kind you\u2019ve brought home.<\/p>\n
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Two of the most common Japanese varieties are:<\/p>\n
Eating a persimmon certainly won\u2019t transform your health overnight. But working them into a balanced diet alongside other fruits and vegetables can help your body get the nutrients it needs.<\/p>\n
Here are some of the benefits persimmons bring to the table.<\/p>\n
A single persimmon can provide about 6 grams of fiber, making them a great choice if you\u2019re looking to get more fiber in your diet.<\/p>\n
\u201cFiber helps keep your bowels moving and helps you feel fuller longer,\u201d says Zawahri Krasuna. \u201cBut we don\u2019t consume enough of it in a traditional American diet.\u201d<\/p>\n
Fiber can also help:<\/p>\n
Fiber-rich foods like persimmons are part of a heart-healthy diet because they help lower cholesterol and blood sugar levels.<\/p>\n
Persimmons also contain potassium, which supports healthy blood pressure, as well as several antioxidants. Antioxidants help protect your cells from damage that contributes to inflammation and chronic disease.<\/p>\n
Unripe persimmons get their dry, bitter taste from tannins, a kind of polyphenol (or plant-based antioxidant). Some research suggests the tannins in persimmons may affect cholesterol metabolism and reduce oxidative stress. But more research is needed in this area.<\/p>\n
\u201cThat\u2019s why it helps to think of persimmons as one food that can fit into a heart-healthy diet, rather than a single fruit that can lower your cholesterol or prevent heart disease,\u201d clarifies Zawahri Krasuna.<\/p>\n
One persimmon contains 253 micrograms of beta-carotene, a plant pigment your body uses to make vitamin A. And vitamin A plays an important role in maintaining healthy vision.<\/p>\n
\u201cThe beta-carotene in persimmons can be really good for eye health,\u201d says Zawahri Krasuna. \u201cIt can help maintain eye tissue and protect against oxidative damage.\u201d<\/p>\n
But again, that doesn\u2019t mean persimmons will improve your eyesight. But their nutrients can contribute to a diet that supports eye health.<\/p>\n
The vitamin C in persimmons and other fruits can boost your immune system.<\/p>\n
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It also supports the production of collagen, a protein that\u2019s especially important for skin health and other connective tissues.<\/p>\n
For most people, persimmons are just another nutritious fruit to add to the grocery list. But there are a few exceptions.<\/p>\n
Because persimmons are high in fiber, you may want to curb how much you eat if you\u2019re on a low-fiber diet.<\/p>\n
In rare circumstances, like in cases of delayed stomach emptying, consuming large amounts of unripe persimmons can contribute to the formation of a bezoar. This is a mass of undigested food that can collect in the digestive tract. \u201cBe cautious of this if you have gastroparesis,\u201d warns Zawahri Krasuna.<\/p>\n
If you\u2019re buying dried persimmons, be aware of any added sugars, especially if you\u2019re managing diabetes or watching your sugar intake.<\/p>\n
For everybody else, the bigger challenge might be figuring out just where to buy a persimmon and how long to wait before you can eat them.<\/p>\n
\u201cYou can usually find persimmons at local Asian food markets or you can ship them directly to your home from other areas,\u201d says Zawahri Krasuna. \u201cJust make sure you research how and when it\u2019s best to eat the variety you buy and how long it takes for it to ripen.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
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