Persimmon
Persimmons are native to China. This bright orange colored fruit looks like a tomato, but is more like a berry with thin skin. It is also known as the “Apple of the Orient” and belongs to the Ebenaceae family. Though persimmons are small in size, they are packed with an impressive amount of nutrients.
Some say the persimmon has a pumpkin flavor mixed with allspice and cinnamon. They are sweet and very juicy.
The word persimmon is derived from the Algonquin Native American word for “a dry fruit”. They grow to about the size of a large plum, less than half the size of most small Asian persimmons.
In the western hemisphere, the word persimmon is used interchangeably to denote both the fruit native to North America and the fruit native to Asia.
American persimmons are preferred for preserves and cooking and never eaten raw. Asian persimmons such as the Fuyu and Hachiya are eaten raw or cooked and are usually dried in Asia.
One persimmon contains:
- Calories: 118
- Carbs: 31 grams
- Protein: 1 gram
- Fat: 0.3 grams
- Fiber: 6 grams
- Vitamin A: 55% of the RDI
- Vitamin C: 22% of the RDI
- Vitamin E: 6% of the RDI
- Vitamin K: 5% of the RDI
- Vitamin B6 (pyridoxine): 8% of the RDI
- Potassium: 8% of the RDI
- Copper: 9% of the RDI
- Manganese: 30% of the RDI
Persimmons are also a good source of thiamin (B1), riboflavin (B2), folate, magnesium and phosphorus. Just one persimmon contains over half the recommended intake of vitamin A, a fat-soluble vitamin critical for immune function, vision and fetal development.
Aside from vitamins and minerals, persimmons contain a wide array of plant compounds, including tannins, flavonoids and carotenoids.The leaves of the persimmon fruit are also high in vitamin C, tannins and fiber, as well as a common ingredient in therapeutic teas.
Diets high in flavonoids, which are powerful antioxidants found in high concentrations in the skin and flesh of persimmons, have been linked to lower rates of heart disease, age-related mental decline and lung cancer. A study in over 98,000 people found those with the highest intake of flavonoids had 18% fewer deaths from heart-related issues, compared to those with the lowest intake. Diets high in flavonoid-rich foods can support heart health by lowering blood pressure, reducing “bad” LDL cholesterol and decreasing inflammation.
Persimmons are also rich in carotenoid antioxidants like beta-carotene, a pigment found in many brightly colored fruits and vegetables. Studies have linked diets high in beta-carotene to a lower risk of heart disease, lung cancer, colorectal cancer and metabolic disease. Additionally, a study in over 37,000 people found that those with a high dietary intake of beta-carotene had a significantly reduced risk of developing type 2 diabetes.
Tannins that give unripe persimmons their mouth-puckering bitterness may lower blood pressure. Many animal studies have shown that tannic acid and gallic acid, both found in persimmons, are effective at lowering high blood pressure, a major risk factor for heart disease.
Persimmons are an excellent source of the antioxidant vitamin C. In fact, one persimmon contains 20% of the recommended daily intake. Vitamin C helps protect cells from damage caused by free radicals and combats inflammation in the body. Vitamin C reduces free radical damage by donating an electron to these unstable molecules, thus neutralizing them and preventing them from causing further harm.
C-reactive protein and interleukin-6 are substances produced by the body in reaction to inflammation. An eight-week study in 64 obese people found that supplementing with 500 mg of vitamin C twice daily significantly reduced levels of C-reactive protein and interleukin-6.
Persimmons also contain carotenoids and vitamin E, both of which are potent antioxidants that fight inflammation in the body.
Persimmons are a high-fiber fruit that has been shown to lower LDL cholesterol levels. One study found that adults who consumed cookie bars (!) containing persimmon fiber three times a day for 12 weeks experienced a significant decrease in LDL cholesterol, compared to those who ate bars that did not contain persimmon fiber. Fiber is also important for regular bowel movements and can help reduce high blood sugar levels.
Soluble fiber-rich foods like persimmons slow carbohydrate digestion and sugar absorption, which helps prevent blood sugar spikes. A study with 117 people with diabetes showed that increased consumption of soluble dietary fiber led to significant improvements in blood sugar levels.
Persimmons provide lots of vitamin A and antioxidants that are critical for eye health. One persimmon delivers 55% of the recommended intake of vitamin A. Vitamin A supports the functioning of the conjunctival membranes and cornea. Vitamin A is an essential component of rhodopsin, a protein necessary for normal vision. Persimmons also contain lutein and zeaxanthin, which are carotenoid antioxidants that promote healthy vision. These substances are found in high levels in the retina, a light-sensitive layer of tissue in the back of the eye.
Diets rich in lutein and zeaxanthin may reduce the risk of certain eye diseases, including age-related macular degeneration, a disease that impacts the retina and can cause vision loss. In fact, a study in over 100,000 people found that those who consumed the highest amounts of lutein and zeaxanthin had a 40% lower risk of developing age-related macular degeneration than those who consumed the least amounts.
How to Buy
Persimmons mature through the summer but are not ready for harvest until late fall. They reach their peak after all of the leaves on the persimmon tree have fallen. The first frost is said to heighten the persimmon’s sweetness.
There are more than 50 common varieties of persimmons, but there are two that you can probably find in your market: the Fuyu and the Hachiya.
The Fuyu and Hachiya are known as Asian or Japanese persimmons. In Japan, China, and Korea they are called kaki fruit. Kaki fruit originated in China. Today the kaki is the national fruit of Japan and the traditional fruit of the Japanese New Year.
The Fuyu has a sweet, mildly spicy flavor and can be eaten either firm or soft. The Fuyu is a squat almost squarish-shaped fruit. From a distance, it might be mistaken for a late-harvested tomato. The Fuyu’s flesh is reddish-yellow and it contains no tannins, an important point if you have ever bitten into the Hachiya which does contain tannins and is very astringent unripe.
A ripe Hachiya has a tangy-sweet flavor and will be pudding soft. It can not be eaten firm like the Fuyu. An unripe Hachiya will have a yellowish-orange skin, be hard, highly astringent and inedible. The Hachiya has an elongated heart shape to 4 or more inches long and 2½ to 3 inches across. It can commonly be half again larger than the Fuyu. The Hachiya has a bright orange flesh and skin when ripe.
Persimmon trees can grow as tall as 50 feet but most grow much smaller, usually to 15 feet. The persimmon’s oval, glossy dark green leaves turn a rich golden-yellow color in the fall. The entire persimmon fruit is edible except for the seeds and the four papery leaves or calyx at the stem end of the fruit.
Select persimmons that are plump and smooth with glossy bright color. The Hachiya is ripe and ready for eating when it is squishy-soft. The flat, tomato-shaped Fuyu is ready for eating when it is still firm. Choose persimmons that are bright orange or red. Persimmons mature from green to yellow to orange and red. Avoid persimmons with yellow patches.
How to Store
Ripe persimmons are best eaten immediately but can be refrigerated for 1 or 2 days. Unripe persimmons will keep in the refrigerator for up to one month. Keep refrigerated persimmons unwashed in the crisper drawer.
Hachiya-type persimmons can be placed in a single layer on a baking sheet and frozen until solid. Then store them in the freeze in air tight containers.
Persimmon purée can be frozen for up to 6 months. Stir 1½ teaspoon lemon juice into each cup of purée before freezing. Thaw at room temperature for 20 minutes.
Persimmons can be dried and eaten like figs or dates. Set persimmon slices on a tray and allow them to dry in a cool, shaded spot for two weeks.
How to Cook
A ripe persimmon can be enjoyed as a dinner starter or as a dessert. It can be eaten out of hand like an apple or puréed and used in baked goods, puddings, and all types of desserts.
Wash persimmons gently before eating. Core and discard seeds.
Crisp, unpeeled persimmons can be used in cooking like apples. Purée softer persimmons for use in baking.
Cut Fuyu-type persimmons into ½-inch wedges, discard the seeds and sauté until hot and tender (3 to 5 minutes).
Asian persimmons can be eaten raw or cooked like an apple.
- Cut the fruit in half and scoop out the flesh with a spoon like a melon.
- Slice or dice the firm Fuyu and serve in winter salads or compotes.
- Eat the Fuyu out of hand like an apple.
- Use the Hachiya puréed as a topping for sorbets, ices cream, yogurts, custards, steamed pudding, cookies, cakes, quick breads and crêpes.
- Soft persimmon can be served with coconut cream or milk.
- Drizzle persimmon slices with orange-flavored liqueur.
- Add mashed Hachiyas to pancake or waffle batter.
Persimmons have a flavor affinity for almonds, apple, brandy, cinnamon, ginger, grapes, hazelnuts, ice cream, kiwi, lemon, lime, orange, pine nuts, pomegranate, walnuts, and non-dairy yogurt.
Here are some other ways to add persimmons to your diet:
- Top your morning yogurt or oatmeal with fresh or cooked persimmon for a burst of natural sweetness.
- Roast persimmons in the oven and drizzle with coconut nectar or maple syrup for a tasty and healthy dessert.
- Mix dried or fresh persimmon into muffin, bread or cake mix.
- Combine with berries and citrus fruits for a delicious fruit salad.
- Throw frozen persimmons into your favorite smoothie recipe for extra nutrients.
- Slice and dry persimmons in the oven to make natural fruit strips.