ingredient highlight: persimmon
Persimmon season is about to begin!
Head to your local farmers market to pick some up in the coming weeks.
The two most popular types of persimmon are Hachiya and Fuyu. Hachiya persimmons look elongated and need some time to ripen and become soft before they are edible. Contrarily, Fuyu persimmons have a squat shape and are more rounded (like a tomato or a mini pumpkin). When ripened and ready to eat, the texture of Fuyu persimmons is more firm than Hachiya persimmons.
Health benefits
Nutrient-Dense –Nutrient-dense foods are loaded with vitamins, minerals, and fiber while still being relatively low in energy. Persimmons are an excellent source of vitamin A, vitamin B, vitamin C, magnesium, potassium, and fiber. This type of fruit is also high in antioxidants, which help to protect the body against free radicals that contribute to chronic illnesses like heart disease and cancer (2).
High in Antioxidants – Persimmons are rich in flavonoids and carotenoids. These are both antioxidants that protect the body from free radicals, which are unstable molecules made during normal metabolism (3). Free radicals can also be found in our environment, the foods we eat, or even the water we drink. By fighting free radicals, antioxidants can help prevent cancer, heart disease, stroke, and other diseases of aging.
High in Fiber – Persimmons are a good source of fiber. Fiber, which is composed of both insoluble and soluble fiber, is an essential component of a healthy diet. Insoluble fiber is the type of fiber that aids the digestive system by adding “bulk” for stool formation. This mechanism helps to soften the stool and shorten the bowel transit time (4). Soluble fiber is the type of fiber that helps to lower cholesterol levels, regulate blood glucose and delay gastric emptying (5). A study where adults consumed cookie bars containing persimmon fiber three times a week for 12 weeks showed a significant decrease in cholesterol (LDL) levels (6). Not only do persimmons taste delicious, but they can also provide so many unexpected health benefits!
Suggestions for use
Use as a topping for yogurt or chia pudding
Add to salads
Eat with a small handful of nuts for a snack
Make a jam
Incorporate into baked goods (bread, cookies, etc.)
Nutrition Breakdown (1)
Serving size — 1 Fuyu
Calories: 118 | Carbohydrates: 31.23 g | Protein: 0.97 g | Fat: 0.32 g | Sugar: 21.05 g | Fiber: 6 g
Calcium: 13 mg | Iron: 0.25 mg | Potassium: 270 mg
Manganese: 0.596 mg | Copper: 0.190 mg | Magnesium: 15 mg
Vitamin C: 12.6 mg | Vitamin K: 5.5 µg | Vitamin B6: 0.168 mg
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in the Mediterranean diet and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.