- Persimmon and its types
- The nutritional value
- The benefits of persimmon
- Doctor's review
The material was checked and commented by Gereeva Elmira Maratovna, psychologist, consultant for weight and eating behavior correction, nutritionist, head of the educational department of the School of Emotional Intelligence.
There are several common persimmon varieties:
- "Kinglet" or chocolate persimmon. Fruits do not knit, round in shape, bright orange peel and brown flesh. The darker the persimmon, the juicier it is.
- "Bull heart". Persimmon was named for its similarity to the tomato variety. The product is difficult to transport and store - the fruit is soft and breaks easily when pressed.
- "Honey". It is similar in shape to tangerine, and honey tones differ in taste. This persimmon has no seeds, so it is in great 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 flower petals.
- "Chinese". Unusual conical shape with a dent around the fruit. Thick skin and not very sweet flesh.
There are other varieties less popular in Russia, for example, "Velvetnaya", "Tamopan Bolshoi", "Gora Hoverla", "Meader", "Hiakume", "Sharon" and "John Rick".
Energy value and vitamins in persimmon
The fruit contains many beneficial substances, including:
Table with the content of nutrients in persimmon
- Proteins: 0.5 g (~ 2 kcal)
- Fat: 0.4 g (~ 4 kcal)
- Carbohydrates: 15.3 g. (~ 61 kcal)
The benefits of persimmon
Did you know that persimmon helps prevent heart attacks, varicose veins and ARVI? The permissible daily intake is about 700 g (2-3 fruits, depending on size), and this is enough to support immunity, improve vision and improve mood. We know at least ten reasons to buy this healthy berry today.
1. Promotes digestion
The fiber in vegetables and fruits removes toxins, stimulates the intestines and increases the secretion of gastric juice. However, persimmons contain tannins, which, if the stomach is weak, can slow down digestion, cause intestinal obstruction and cause stomach pain. Therefore, persimmon is also not advised to give to children under three years old, who have not yet developed digestion.
2. Persimmon is good for blood
Stress and poor nutrition can lead to the development of anemia, when hemoglobin in the blood decreases. The main symptoms are dizziness, drowsiness, and apathy. In such cases, in addition to the treatment prescribed by the doctor, persimmons can be included in the diet. It helps to produce red blood cells, liquefies, speeds up and cleanses the blood - the body is enriched with oxygen, the pressure becomes stable and the state of health improves.
3. Increases the elasticity of blood vessels
To increase the elasticity of blood vessels, you need to use vitamins C, P and PP. All of them are found in persimmons (vitamin C makes up almost 20% of the total vitamin composition of the fruit). In addition, as already mentioned, persimmon accelerates blood, enhances outflow and does not allow it to stagnate. Therefore, persimmons should be included in the diet if you have a tendency to varicose veins or rosacea.
4. Persimmon improves eyesight
Vitamin A and beta-carotene in the fetus strengthens the eye muscle and accelerates tissue repair. Persimmons contain zeaxanthin, which reduces the risk of macular degeneration and cataracts. This substance helps preserve vision, confirms research by the US National Eye Institute.
© trent erwin / unsplash
5. Is a source of iodine
Endocrine system problems are one of the factors of weight gain. For the normal functioning of the thyroid gland, iodine is needed, and persimmon contains 30 μg of this element per 100 g of the product. Lack of iodine can affect brain problems, slow down mental and physical development in children, warns WHO. A person needs 2–2.5 mcg of iodine per 1 kg of body weight per day, while pregnant and lactating women are advised by the Endocrinological Research Center of Rosmedtechnologies to consume at least 250 mcg of iodine every day.
6. Persimmon helps to remove excess
The magnesium and potassium in persimmons 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 the swelling of the hands and feet.
7. Persimmon strengthens the heart
Studies by scientists at the Hebrew University of Jerusalem have confirmed that eating one persimmon a day significantly reduces the likelihood of developing a heart attack. Minerals and phenolic compounds are needed to fight atherosclerosis, which blocks arteries that can lead to heart attacks and strokes.
8. Improves mood
The fruit contains B vitamins, and without them 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 persimmons a 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 that protect the body from fungal and viral infections. In case of bronchial disease, persimmon helps to more actively remove mucus, protecting against possible pneumonia. Persimmon juice can be used to gargle with a cold.
10. Provides the body with calcium
Calcium is essential for strong bones, heart and nervous system function. All bones are renewed very slowly every year, and for this they need calcium. In addition, if this element is not supplied with food, then the body takes and consumes it from the bones. 100 g of persimmon contains about 127 mg of calcium, which is more than 11% of the daily requirement for humans.
What to do if persimmon knits?
Few people like the knitting unripe persimmon. If you bought these fruits, you can bring them to maturity at home. It is best to put the persimmon in a dark bag along with bananas and apples - this will make it soft and sweet after 3-4 days. You can also put the fruits in the freezer for a day or, conversely, in warm water for 12-14 hours.
Gereeva Elmira Maratovna. Psychologist, consultant on weight and eating behavior correction, nutritionist, head of the educational department of the School of Emotional Intelligence
The first thing to 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, when pressed, does not fall apart in your hand. Persimmons must be stored in a cool enough place, the main thing is not to freeze the fruit. Persimmon season in Russia starts 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.
An overabundance of anything can be detrimental to any person. It should be understood that we are talking about a systemic oversupply, and not a one-time action. Persimmon has no contraindications, but due to a slightly higher glycemic index, people with metabolic syndrome often bypass 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 variety of foods. Therefore, if your blood sugar rises from persimmons, try eating them along with other foods. Foods containing fat, protein, or fiber can be added to this meal. For example, a handful of nuts.
Consumption of fruits (including persimmons) promotes weight loss. It just so happens that in the modern world, fruits are unreasonably blacklisted among most people losing weight. In fact, there is no need to be afraid of them. It is a storehouse of vitamins and nutrients. For example, statistics for Russia confirm that the inhabitants of our country are malnourished with the required amount of fruit. Therefore, most people would be nice to increase their intake, regardless of whether the person is losing weight or not. Fruit has a fairly low calorie content. For example, persimmon contains about 70 kcal per 100 grams. This is much less high in calories than a standard dessert.
I repeat that persimmon is the same fruit as everyone else. Of course, clearer recommendations can only be made based on the age, gender and level of activity of a person. According to the 2021-2025 US Dietary Guidelines, 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 grams).
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