Persimmons are the national fruit of Japan and are typically available between September and December. They are great sources of phosphorus, potassium, and vitamin C, which everyone could use more of during the fall and winter months. In this article, we’ll detail a few health benefits of persimmons and how to incorporate them into different recipes.
There are two types of persimmon: Asian and American. Native Americans have harvested the American persimmon for centuries, eating them dried or baked into bread. American persimmons grow wild and are not cultivated like Japanese persimmons are. There are two types of Japanese persimmon: Hachiya and Fuyu. The former is acorn-shaped and astringent because of the high tannin content, while the latter is more tomato-shaped and non-astringent, so they can eat when underripe or ripe.
Health Benefits
The persimmon exhibits an impressive nutritional profile, with high concentrations of beta-cryptoxanthin (an antioxidant compound) and potassium. Persimmons are also great sources of vitamin A, fiber, calcium, phosphorus, and more. Because of their vitamin A and antioxidant content, persimmons may benefit eye health by supporting functions that enable normal vision. Vitamin A also helps people see better in the dark and contributes to better immune function.
The antioxidant content activity is extremely high in astringent persimmon varieties. That makes them a great addition to anyone’s diet, especially since antioxidants help fight oxidative stress caused by free radicals. Although the body produces its own antioxidants, obtaining more via dietary sources can help counteract the negative effects of free radicals. Additionally, researchers found that persimmons exhibited anti-inflammatory properties in various animal studies. Their antioxidant properties were able to reduce inflammation and tissue damage, but more human research is necessary.
Nutritional Information
The nutritional information for a raw Japanese persimmon per 100 grams (g) is as follows:
- Calories: 70
- Protein: 0.58 g
- Fat: 0.19 g
- Carbohydrates: 18.59 g
- Fiber: 3.6 g
- Vitamin C: 7.5 milligrams (mg)
- Vitamin A: 81 micrograms (mcg) of retinol activity equivalents (RAE)
- Phosphorus: 17 mg
- Calcium: 8 mg
- Beta-carotene: 253 mcg
- Iron: 150 mcg
- Beta-cryptoxanthin: 1447 mcg
As a quick note, the nutritional value for an American persimmon is very similar to that of the Japanese persimmon. There may be some variations, but they are more or less the same. Below, you’ll find eight different persimmon recipes, all of which are raw vegan, just in case you happen to be cleansing.
Persimmon Pomegranate Salsa
How do you make the most of persimmon season? You get creative, like incorporating them into this refreshing fall-inspired salsa!
Click here to make the recipe.
Spiced Persimmon Smoothie
The perfect fall smoothie has arrived! Embrace seasonal persimmons and spice them up with bananas, ginger, cinnamon, and cloves.
Click here to make the recipe.
Dehydrated Persimmons
Enjoy an incredibly healthy snack with one of our favorite fall fruits: the mighty persimmon. They exhibit such a unique and delicious flavor!
Click here to make the recipe.
Raw Vegan Persimmon Sorbet
Persimmon sorbet is easy to make and naturally sweet with a velvety texture. Not only does it look and taste good, but it’s also good for you.
Click here to make the recipe.
Cranberry Persimmon Pomegranate Smoothie
Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.
Click here to make the recipe.
Perfect Persimmon Pudding
This raw vegan persimmon pudding is the perfect cinnamon-infused dessert or healthy snack to enjoy during the fall season.
Click here to make the recipe.
Persimmon Pomegranate Mixed Green Salad
Let some of our favorite fall flavors entice your taste buds. You’ll fall in love with this seasonal persimmon pomegranate salad
Click here to make the recipe.
Orange Carrot Persimmon Smoothie
Embrace some of the best fall flavors by sipping on this persimmon smoothie. It’s full of immune-boosting vitamins and minerals.
Click here to make the recipe.
