With its sweet flavour and vibrant colour, the persimmon is one of autumn’s most prized fruits. This article covers its varieties, benefits and how to enjoy it in your kitchen. Discover why you should include it in your diet!
Persimmon Varieties
The persimmon is a seasonal fruit, available in autumn, mainly from October to December. It stands out for its orange/reddish colour and many benefits.
Different persimmon varieties grow around the world. The most common way to classify them is by whether or not they are astringent.
Astringent Varieties
These should be eaten when very ripe to avoid their astringency, which produces an unpleasant dry sensation in the mouth.
- Rojo Brillante. A distinctive variety grown in the Valencian Community. It has delicate skin and firm flesh.
- Eureka. Eureka persimmons come from the smallest tree, which tolerates drought and cold very well and is highly productive.
- Hachiya. One of the best-known varieties. It is heart-shaped and soft when ripe. It comes from a larger tree that produces abundant fruit.
- Tanenashi: Popular in Japan, with soft, sweet flesh when fully ripe.
Non-Astringent Varieties
These varieties can be eaten while still firm, without waiting for them to ripen completely:
- Fuyu. The most popular non-astringent variety. It has a flattened shape and can be eaten even when crisp. It is orange outside and paler inside.
- Sharon. Its astringency has been removed, allowing it to be eaten while firm. Also known as Triumph, its fruit is smooth and mild in flavour.
Currently, the most widely marketed persimmon is Persimon (a brand name rather than a variety), which is the same variety as Rojo Brillante. The difference is the stage of ripeness at harvest. Rojo Brillante is picked when already ripe, whereas Persimon is harvested much earlier.
This early harvest means the persimmon is still astringent, but technology developed in the 90s made it possible to remove the astringency by keeping the fruit in an oxygen-free environment.
Persimmon Properties
- Antioxidant: Persimmons are rich in carotenes, flavonoids, tannins and vitamin C. These compounds help combat oxidative stress, preventing diseases such as cancer.
- High in potassium, copper, magnesium and phosphorus.
- High in fibre. Especially when eaten with the skin, it contains both soluble fibre such as pectin and insoluble fibre such as cellulose and hemicellulose.
Persimmon Contraindications
- Constipation if eaten very frequently without maintaining other healthy daily habits: physical activity and good hydration.
- Hyperglycaemia in people with diabetes who eat large amounts and whose condition is uncontrolled or who do not exercise.
- High vitamin K content, which may interact with anticoagulant medication.
- People who may have a food allergy to persimmon.
- People who have fructose intolerance (a specific laboratory test is needed).
How Many Kilocalories Does a Persimmon Contain?
The calorie content of a persimmon depends on the fruit’s size. It is usually estimated that 100 grams of persimmon provide around 70-80 kilocalories.
A medium persimmon, weighing around 150-170 grams, can therefore provide approximately 100-120 kilocalories.
How Many Persimmons Can You Eat Each Day?
There is no exact number of persimmons you can eat daily. What matters is not eating so many that they displace other fruits. Eating one a day is therefore considered an appropriate approach, leaving room for other fruits that provide different vitamins and minerals important to the body.
Is Persimmon High in Sugar?
Persimmon has a high sugar content, giving it its characteristic sweet taste: it usually contains between 12 and 20 grams of sugar per 100 grams of fruit.
Despite this, its high fibre content helps give it a moderate glycaemic index, indicating that it does not cause the abrupt blood sugar rise that can occur with refined sugars.
10 Benefits of Persimmon
Helps Prevent Muscle Cramps
Persimmon’s high potassium content supports muscle recovery and maintains adequate levels to prevent muscle cramps.
Protects Vision
Persimmon has high levels of vitamin A and carotenoids, substances essential to eye health.
Offers Benefits for Your Immune System and Skin
Vitamin C strengthens the immune system and helps the body fight infections. It also helps produce collagen, supporting healthier skin and hair.
Helps Reduce Weight
Remember that persimmon is relatively low in kilocalories compared with other foods, rather than other fruits. Its high fibre content also makes it filling, reducing hunger after eating it.
Helps Improve High Blood Pressure
Persimmon is rich in potassium, a mineral that helps regulate blood pressure by counteracting sodium’s effects in the body. This supports cardiovascular health and reduces the risk of hypertension.
Benefits the Gut Microbiota
Its substantial fibre content supports the gut microbiota, providing a variety of fibres for intestinal microorganisms to feed on so they can release substances beneficial to the body.
Has Anti-Inflammatory Properties
Thanks to its antioxidants and phenolic compounds, persimmon has anti-inflammatory properties that may reduce chronic inflammation in the body, helping prevent conditions such as arthritis.
Has a Diuretic Effect on the Body
Its high water and mineral content, including potassium, promotes a diuretic effect, helping the body eliminate fluid naturally.
Remember that persimmon alone cannot deliver all these benefits: it must accompany a balanced diet and daily physical exercise.
