WHY IS EATING PERSIMMON GOOD FOR YOUR HEALTH?
Typical autumn fruit, sweet and tasty, persimmon is part of the seasonal fruit in October. The tree (Diospyros kaki, which in Greek means food of the gods), belonging to the Ebenaceae family, is known by different names, persimmon, lotus or kako, and is able to reach even a height of 15 meters. The persimmon fruit, on the other hand, has a characteristic bright orange color that cheerfully dyes meadows and woods of plains and hills in the months of October and November. Coming from East Asia, khaki finds its specific area of origin in central-southern China where, more than 2000 years ago, its cultivation was born, one of the oldest in the world. In Italy the first crops date back to the early 900, first in the southern regions, and then spread throughout the peninsula. Currently the largest crops, renowned for their high quality and with exports abroad, are in Sicily.The persimmon has very valuable properties and benefits for our health, let's find out what they are together with Dr. Francesca Evangelisti – biologist nutritionist from Bologna.
The khaki tree, which lives on average 30-40 years, begins to produce fruits only from the fourth year of life, while their maturation typically takes place in autumn, in the months of October and November, so when the plant has now completely lost all the leaves and is completely bare. As the doctor explains, two main types of persimmon are known: " the persimmon-apple, with a vanilla flavor and firm and crunchy pulp, very similar to that of apples, and the common persimmon, very sweet and with a soft and creamy pulp. The best known varieties are Romagna lotus, Fuyu, Kawabata and Suruga".
Regarding nutritional values, "Persimmon has a high water content (80%) and is very rich in sugars (12%). The amount of fiber is good (3.6%), while proteins and lipids are present only in very small amounts (respectively 0.6 grams and 0.3 grams per 100 grams of fresh product). It is a fruit very rich in minerals, especially potassium, calcium, magnesium and phosphorus, as well as vitamins, such as A (present in very high concentration), C, E and some of group B (niacin, thiamine and riboflavin). The antioxidant content is also remarkable, particularly with regard to beta-carotene, lycopene and zeaxanthin, to name a few. However, the calories of persimmon are abundant, as 100 grams of fruit provide about 70 ". The insoluble fiber is very useful in counteracting high cholesterol levels, as it is able to significantly reduce the absorption of cholesterol deriving from nutrition in the intestine: "for this reason, in people who have very high levels of cholesterol in the blood it is often recommended to consume a persimmon even after a meal, in order precisely to limit the absorption of fats", specifies the nutritionist.
This typical autumn fruit is able to neutralize the acidity of the gastric juices of the stomach having, unlike citrus fruits and other fruits, a slightly alkaline pH, so it is indicated for those suffering from gastritis and gastroesophageal reflux. Moreover, "thanks to the presence of potassium which, contrasting with sodium, favors the elimination of water in the kidney, persimmon promotes diuresis". Given the rich sugar content, persimmon is a very energetic fruit (an average fruit of 200-250 grams provides about 200 kcal) and is therefore very useful in counteracting fatigue, both physical and mental, typical of the autumn season, helping us to regain energy in a natural way, "precisely at the time of year when we need it most", underlines the interviewee to enhance the importance of seasonality. Always for the energy supply, persimmon is recommended for all those who practice sports, both before training, providing immediately available energy, and after training, to refuel the body and restore the correct level of minerals lost through sweating.
Vitamin A protects eyesight and keeps the skin healthy, while C strengthens the immune system. Therefore, "consuming persimmons during their ripening season is very useful in boosting the body against the attack of viruses and bacteria, which typically begins with the autumn season". Of course, the richness in antioxidants (including vitamin C) offers protection against free radicals, counteracting cellular aging; in particular, the nutritionist explains that beta-carotene is particularly useful against acne, but also to soothe inflammation of the prostate in men or menstrual pain. Especially annoying in women. Finally, persimmon contains catechins, substances with a well-known anti-inflammatory, anti-infective and anti-hemorrhagic affection.
Both for the rich content of insoluble fiber, which has the effect of increasing the fecal volume in the intestine, and for the amount of water, which increases intestinal transit favoring evacuation, persimmons are natural laxatives, indicated in case of constipation.
PERSIMMON: TIPS FOR USEBeing a very sweet and tasty fruit, persimmon is excellent naturally enjoyed as such. However, it can also be used for the preparation of fruit smoothies, fruit salads, jams and desserts, but also as part of savory recipes, such as cheese and persimmon buns.
In order to benefit from its energy intake, the nutritionist recommends eating persimmon in the morning, as part of a healthy breakfast, so as to have the right energy load at the beginning of the day and stimulate intestinal function. The persimmon has excellent properties and benefits, but to enjoy it at its best it should always be consumed ripe: very soft to the touch and with a very bright orange color; if it is hard and / or bears yellow shades or, even, it is uniform yellow, then it is unripe. This aspect of the persimmon fruit, of course, must be taken into account not only at the time of purchase, but also in that of harvesting. If you have a persimmon tree in the garden, in fact, it is good to observe the appearance of persimmons before picking them. When in doubt, however, they can also be harvested unripe, to then make them mature slowly in the domestic environment. In this case, in order to speed up ripening, you can put them together with apples or pears, which release ethylene. In any case, once ripe, persimmons should be consumed very quickly as they are kept for a limited period of time, even if stored in the refrigerator. Finally, it may be useful to remember that as it is possible to dry mushrooms, the same procedure can be applied to persimmons, but in this case the unripe fruit must be used, which must be peeled, pitted and cut into wedges.
Due to the high caloric intake and the rich sugar content, persimmon is certainly not recommended in low-calorie diets, therefore in the diet of all those who want to lose weight. The amount of sugars also determines a high glycemic index, which excludes persimmon from the diabetic patient's diet. It is useful to specify that the amount of sugars present should not be underestimated, even by those who do not have to lose weight or who do not have problems with hyperglycemia: "it is a good idea never to exceed the quantity (as for all the most sugary fruits), limiting yourself to the consumption of an average fruit every other day during the ripening season", emphasizes Dr. Evangelisti. For the same reasons it is generally not recommended to eat persimmon at lunch or dinner, to avoid raising the glycemic load of the meal too much but, if it is consumed, it is good to avoid in the evening because during the night excess sugars and, therefore, not used, are converted into fats.
Finally, this fruit should be avoided in case of colitis or diarrhea, given its laxative properties that can also significantly worsen the symptoms, while allergic reactions to this fruit are very rare.
In this period, in addition to persimmons with excellent properties and benefits, you can consume grapes, sugary, but allied to health, or, if you want to experience something that is not found in supermarkets, you could find out what are the forgotten fruits of autumn.
Did you already know them?
Typical autumn fruit, sweet and tasty, persimmon is part of the seasonal fruit in October. The tree (Diospyros kaki, which in Greek means food of the gods), belonging to the Ebenaceae family, is known by different names, persimmon, lotus or kako, and is able to reach even a height of 15 meters. The persimmon fruit, on the other hand, has a characteristic bright orange color that cheerfully dyes meadows and woods of plains and hills in the months of October and November. Coming from East Asia, khaki finds its specific area of origin in central-southern China where, more than 2000 years ago, its cultivation was born, one of the oldest in the world. In Italy the first crops date back to the early 900, first in the southern regions, and then spread throughout the peninsula. Currently the largest crops, renowned for their high quality and with exports abroad, are in Sicily.
The persimmon has very valuable properties and benefits for our health, let's find out what they are together with Dr. Francesca Evangelisti – biologist nutritionist from Bologna.
The khaki tree, which lives on average 30-40 years, begins to produce fruits only from the fourth year of life, while their maturation typically takes place in autumn, in the months of October and November, so when the plant has now completely lost all the leaves and is completely bare. As the doctor explains, two main types of persimmon are known: " the persimmon-apple, with a vanilla flavor and firm and crunchy pulp, very similar to that of apples, and the common persimmon, very sweet and with a soft and creamy pulp. The best known varieties are Romagna lotus, Fuyu, Kawabata and Suruga".
Regarding nutritional values, "Persimmon has a high water content (80%) and is very rich in sugars (12%). The amount of fiber is good (3.6%), while proteins and lipids are present only in very small amounts (respectively 0.6 grams and 0.3 grams per 100 grams of fresh product). It is a fruit very rich in minerals, especially potassium, calcium, magnesium and phosphorus, as well as vitamins, such as A (present in very high concentration), C, E and some of group B (niacin, thiamine and riboflavin). The antioxidant content is also remarkable, particularly with regard to beta-carotene, lycopene and zeaxanthin, to name a few. However, the calories of persimmon are abundant, as 100 grams of fruit provide about 70 ". The insoluble fiber is very useful in counteracting high cholesterol levels, as it is able to significantly reduce the absorption of cholesterol deriving from nutrition in the intestine: "for this reason, in people who have very high levels of cholesterol in the blood it is often recommended to consume a persimmon even after a meal, in order precisely to limit the absorption of fats", specifies the nutritionist.
This typical autumn fruit is able to neutralize the acidity of the gastric juices of the stomach having, unlike citrus fruits and other fruits, a slightly alkaline pH, so it is indicated for those suffering from gastritis and gastroesophageal reflux. Moreover, "thanks to the presence of potassium which, contrasting with sodium, favors the elimination of water in the kidney, persimmon promotes diuresis". Given the rich sugar content, persimmon is a very energetic fruit (an average fruit of 200-250 grams provides about 200 kcal) and is therefore very useful in counteracting fatigue, both physical and mental, typical of the autumn season, helping us to regain energy in a natural way, "precisely at the time of year when we need it most", underlines the interviewee to enhance the importance of seasonality. Always for the energy supply, persimmon is recommended for all those who practice sports, both before training, providing immediately available energy, and after training, to refuel the body and restore the correct level of minerals lost through sweating.
Vitamin A protects eyesight and keeps the skin healthy, while C strengthens the immune system. Therefore, "consuming persimmons during their ripening season is very useful in boosting the body against the attack of viruses and bacteria, which typically begins with the autumn season". Of course, the richness in antioxidants (including vitamin C) offers protection against free radicals, counteracting cellular aging; in particular, the nutritionist explains that beta-carotene is particularly useful against acne, but also to soothe inflammation of the prostate in men or menstrual pain. Especially annoying in women. Finally, persimmon contains catechins, substances with a well-known anti-inflammatory, anti-infective and anti-hemorrhagic affection.
Both for the rich content of insoluble fiber, which has the effect of increasing the fecal volume in the intestine, and for the amount of water, which increases intestinal transit favoring evacuation, persimmons are natural laxatives, indicated in case of constipation.
PERSIMMON: TIPS FOR USE
Being a very sweet and tasty fruit, persimmon is excellent naturally enjoyed as such. However, it can also be used for the preparation of fruit smoothies, fruit salads, jams and desserts, but also as part of savory recipes, such as cheese and persimmon buns.
In order to benefit from its energy intake, the nutritionist recommends eating persimmon in the morning, as part of a healthy breakfast, so as to have the right energy load at the beginning of the day and stimulate intestinal function. The persimmon has excellent properties and benefits, but to enjoy it at its best it should always be consumed ripe: very soft to the touch and with a very bright orange color; if it is hard and / or bears yellow shades or, even, it is uniform yellow, then it is unripe. This aspect of the persimmon fruit, of course, must be taken into account not only at the time of purchase, but also in that of harvesting. If you have a persimmon tree in the garden, in fact, it is good to observe the appearance of persimmons before picking them. When in doubt, however, they can also be harvested unripe, to then make them mature slowly in the domestic environment. In this case, in order to speed up ripening, you can put them together with apples or pears, which release ethylene. In any case, once ripe, persimmons should be consumed very quickly as they are kept for a limited period of time, even if stored in the refrigerator. Finally, it may be useful to remember that as it is possible to dry mushrooms, the same procedure can be applied to persimmons, but in this case the unripe fruit must be used, which must be peeled, pitted and cut into wedges.
Due to the high caloric intake and the rich sugar content, persimmon is certainly not recommended in low-calorie diets, therefore in the diet of all those who want to lose weight. The amount of sugars also determines a high glycemic index, which excludes persimmon from the diabetic patient's diet. It is useful to specify that the amount of sugars present should not be underestimated, even by those who do not have to lose weight or who do not have problems with hyperglycemia: "it is a good idea never to exceed the quantity (as for all the most sugary fruits), limiting yourself to the consumption of an average fruit every other day during the ripening season", emphasizes Dr. Evangelisti. For the same reasons it is generally not recommended to eat persimmon at lunch or dinner, to avoid raising the glycemic load of the meal too much but, if it is consumed, it is good to avoid in the evening because during the night excess sugars and, therefore, not used, are converted into fats.
Finally, this fruit should be avoided in case of colitis or diarrhea, given its laxative properties that can also significantly worsen the symptoms, while allergic reactions to this fruit are very rare.
In this period, in addition to persimmons with excellent properties and benefits, you can consume grapes, sugary, but allied to health, or, if you want to experience something that is not found in supermarkets, you could find out what are the forgotten fruits of autumn.
Did you already know them?
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