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Persimmon – The Sweet Fruit

Loved in Asia, more and more appreciated in Europe: persimmon is a tasty, healthy fruit with a high vitamin and mineral content.

The Japanese Persimmon – The tree of the seven virtues and its fruit

When the first cold days roll in and most of the fruit and vegetables have already been harvested, the kaki tree (Diospyros kaki) presents us with its wonderfully sweet fruits. The orange, yellow and red persimmons – also known as persimmons, gods plums, or persimmon apples – conjure up bright splashes of color in the now pale landscape.

The persimmon tree belongs to the ebony family and originally comes from Asia. In China, it has been highly valued for thousands of years and is referred to as the “Tree of the Seven Virtues” because…

  • it is very durable
  • shade,
  • offers the birds a nesting place,
  • keeps bugs away
  • its wood burns beautifully
  • its yellow-red leaves in autumn until frost delight the eye and
  • the fallen leaves provide the soil with valuable nutrients.

In addition, the ancient Chinese recognized early on that strong healing powers slumbered in the persimmon tree. To date, practically all parts of the plant are used in traditional Chinese medicine.

For example, the root is used to strengthen the heart, the bark is used to heal burns, and the leaves are used to make a tea that is used for all sorts of ailments such as B. circulatory disorders and infectious diseases. The ripe persimmons, on the other hand, are used for gastrointestinal problems and fever, and the juice of the unripe fruits for high blood pressure.

From China, the persimmon tree soon spread to other Asian countries such as Korea and Japan, where persimmons are now one of the absolute favorite fruits. They are best eaten fresh, but can also be dried so that they can be enjoyed all year round. The persimmon is a symbol of good luck, which is why it is customary in Japan to eat fruit on New Year’s Day.

Where do our persimmons come from?

Although persimmon is one of the oldest cultivated fruits in the world, it took a long time before it was able to convince the western world. This is due to the fact that it is an extremely sensitive fruit due to the soft and sensitive pulp, which would not have survived the long transport route.

Finally, in the 18th century, the first persimmon trees were planted in southern Europe, and the delicious persimmons quickly met with great enthusiasm. The generic name Diospyros also testifies to this: the divine fruit. However, due to transport difficulties, another 250 years had to pass before people in Central and Northern Europe could enjoy kaki.

Even today, a full 90 percent of all kakis are harvested in their home country of China, but around ten important growing countries have joined them worldwide. The fruits that we offer from October to December were mainly imported from Italy a few years ago. a. the Tipo variety. In the meantime, however, Spain has the edge as an importer. In Valencia, the most important cultivation area, the oval Rojo Brillante (persimmon) is almost exclusively cultivated.

Old kaki varieties and modern cultivated forms – a big difference

In contrast to the primeval persimmons, which can only be eaten when ripe and have a jelly-like flesh in this ripe state and only have tender and easily tearable skin, persimmons can also be eaten out of the hand as hard as an apple.

The former, on the other hand, cannot be eaten while it is still firm. Their tannin or tannin content is too high. It would make your mouth pucker. However, if they are ripe, you simply spoon them out, depending on the variety. However, the delicate skin usually does not withstand the spoon and it is better to put the slimy fruit in a bowl, crush it and mix it with other fruits, e.g. B. Oranges or raspberries, which harmonize very well with the sweet, low-acid persimmons due to their acidity, and a spoonful of almond butter.

These old kaki varieties are too soft for export. However, if you are on holiday in Spain, you can nibble them straight from the tree there in October – assuming you know someone who has persimmons in the garden because the trees do not grow wild there. They would not survive the long dry season in summer.

Persimmons from Israel – the so-called Sharon fruits – can be eaten in a solid state, just like persimmons. They never get as slimy as traditional persimmons, even when fully ripe. The Sharon is a cultivated form of kaki.

However, the sun-loving persimmon tree can also be found in warmer regions of Central Europe, for example in some private gardens in wine-growing regions, or it is cultivated in tubs with great devotion. It is important that one of the approximately 500 varieties is selected, e.g. B. the Kostata or the Rosseyanka is characterized by frost hardiness.

The macronutrients

As is usual with fruit, persimmons are made up of around 80 percent water. Compared to other types of fruit, however, it contains a lot of fruit-specific sugar, which explains the relatively high-calorie content of 70 kcal (292 kJ) for fruit. 100 grams of raw persimmons contain the following nutrients:

  • 0.2 grams of fat
  • 0.6 g protein
  • 19 g carbohydrates (of which 15 g sugar and 3 g fiber)

The sugar content consists of 8 g fructose (fruit sugar) and 7 g glucose (dextrose), resulting in a glucose/fructose ratio of 0.9, which is important for people with fructose intolerance, as they tolerate fructose better the more glucose is in the respective food at the same time as the fructose.

Persimmons help you lose weight

In the media, you can read again and again that fructose can lead to all sorts of ailments and diseases such as e.g. B. obesity, heart attack, gastrointestinal problems, liver problems, and cancer. Unfortunately, reports like these are rarely differentiated, so more and more people are looking critically at the fruit.

But it is by no means the fructose contained in persimmons and co. that makes you ill, but rather industrial sugar (half of which consists of fructose) and industrially manufactured foods and drinks that are sweetened with fructose-containing syrups.

However, if the fruit is eaten, which naturally also contains fructose, there is no risk of weight gain, as a review study at the Université Pierre et Marie Curie in Paris has shown. The researchers came to the conclusion that up to 100 grams of fructose per day certainly does not promote obesity. But in order to eat 100 grams of fructose with persimmons, you would have to eat 1.25 kilograms of persimmons – and even this large amount would not be a problem.

Moreover, based on a study at Kyungnam University, South Korean researchers have even concluded that persimmons may help prevent and treat obesity. With the help of a kaki fruit extract, a certain enzyme (pancreatic lipase) could be inhibited, which reduced the dietary fat intake. Whether the freshly consumed persimmon also has a noticeable effect in this regard is of course not known. But one can confidently assume that persimmons in no way promote weight gain.

Dietary fibers buffer the fructose

But why does sugar in the form of table sugar or in finished products make you fat and ill, while the sugar contained in fruit even has the opposite effect? This is according to Dr. David Ludwig, director of the New Balance Foundation Obesity Prevention Center in Boston.

This puts a lot of work on the digestive tract, as the scaffolding has to be broken open. As this happens, the sugar is gradually released. The dietary fibers thus ensure that sugar absorption is significantly slowed down and the increase in blood sugar is minimized.

Furthermore, roughage has a beneficial effect on the “good” intestinal bacteria, strengthens the intestinal flora, and reduces the risk of diseases such as colon cancer. So fruit that is high in carbohydrates AND fiber, like persimmons, can go a long way in reducing the risk of the very ailments that conventional sugar promotes.

In addition, persimmons contain many micronutrients and antioxidants, which strengthen the liver – where fructose breakdown takes place – and counteract high blood pressure and insulin resistance.

Vitamins and minerals

Persimmon provides many different vitamins and minerals. These include, for example, per 100 grams of raw fruit:

  • 267 µg of vitamin A in the form of beta-carotene (33 percent of the RDA): Important for the mucous membranes and the eyes.
  • 100 mcg Vitamin B6 (5 percent of the RDA): This is important for the heart, brain, and liver and reduces morning sickness and menstrual cramps.
  • 16 mg vitamin C (16 percent of the RDA): Is involved in building connective tissue, bones, and cartilage, protects against diseases such as cancer as an antioxidant, and improves iron absorption.
  • 800 mcg Vitamin E (6.7 percent of the RDA): Protects the heart and arteries, increases fertility, fights free radicals, and strengthens the immune system.
  • 10 µg Vitamin K (14.3 percent of the RDA): Essential for blood clotting and strengthening bones.
  • 0.4 mg manganese (17 percent of the RDA): The antioxidant acts against free radicals, supports the formation of collagen, stimulates the formation of cartilage and intervertebral disc tissue, and is beneficial for epileptics.
  • 170 mg of potassium (8.5 percent of the RDA): This is important for the proper functioning of all body cells and maintains heart and muscle function.
  • 9 mg Magnesium (3 percent of the RDA): Supports muscle function and is involved in cellular respiration and calcium metabolism.

When it comes to the content of vital substances, always bear in mind that these are average values ​​that can be lower, but also much higher, depending on the variety and growing conditions. There are e.g. B. some persimmons that contain more than 60 milligrams of vitamin C.

In addition, persimmon is one of those fruits that are particularly rich in a wide variety of secondary plant substances, to which numerous medicinal effects are attributed.

Beta Carotene – Bioavailability and Health Benefits

Whether yellow, orange, or red: even the striking colors of the persimmons indicate that they contain a lot of carotenoids. This also includes the popular beta-carotene, which is converted into vitamin A in the body. Vitamin A fulfills many important functions in the body, e.g. B. important for reproduction, growth, bones, eyes, skin, and mucous membranes.

A single persimmon weighing 200 grams contains around 3,200 micrograms of beta-carotene. A simple calculation will help you calculate how much vitamin A the body can produce from it: divide the amount of beta-carotene by six! So if you eat a persimmon with 3,200 micrograms of beta-carotene, this corresponds to 533 micrograms of vitamin A – although the conversion rate depends on various factors and therefore varies from person to person. The officially recommended daily requirement of vitamin A (800 to 1000 micrograms) can – at least theoretically – be covered by almost 70 percent with the help of a persimmon.

Keep in mind, however, that the bioavailability of beta-carotene depends on numerous factors such as individual health status. If you puree the persimmons or simply chew them well and also combine them with some fat, for example by preparing your persimmons with almond butter, as mentioned at the beginning, you can do a lot to optimize the bioavailability. After all, the maximum absorption rate of beta-carotene is around 60 percent.

Like all carotenoids, beta-carotene has numerous health benefits to offer, regardless of its role as provitamin A. Studies have shown that beta-carotene is a valuable antioxidant that e.g. Heart disease, stroke, eye disease, dementia, and cancer can prevent and help recovery.

Carotenoids and their health benefits

In 2016 dr. Betty J. Burri and a research team at the University of California took a very close look at beta-cryptoxanthin as part of a comprehensive overview study. It was found, for example, that even patients with fat utilization disorders and impaired liver function can absorb the carotenoid relatively well.

It has also been shown that beta-cryptoxanthin can reduce the risk of death in people with lung cancer. On the one hand, the antioxidant substance prevents lung cancer cells from growing, on the other hand, it has a protective effect on the lungs – even in smokers – by preventing inflammation. In addition, eating fruits rich in beta-cryptoxanthin may help reduce the risk of osteoporosis, liver dysfunction, or insulin resistance.

The flesh of the kaki is also rich in zeaxanthin. The carotenoid, which also belongs to the xanthophylls, can protect against eye diseases such as glaucoma, which we have already reported to you in detail in the following article: Carrots – the health makers.

The aforementioned analyzes carried out at Yangzhou University have shown that 38 to 85 percent of the total carotenoid content is made up of beta-cryptoxanthin and zeaxanthin. According to the scientists, this clearly shows that the composition and content of the various carotenoids vary greatly depending on the variety.

However, other factors such as the degree of maturity also play a decisive role. The carotenoid content increases as the fruit ripen. In this sense, it is not surprising that the concentration of beta-cryptoxanthin is highest both in fruits and in people themselves in late autumn and winter, i.e. when the corresponding fruits such as persimmons, pumpkins, or tangerines are eaten.

Tannins make unripe persimmons taste bitter

Other persimmon ingredients behave in the opposite way: Their concentration decreases significantly in the course of the ripening process and with the onset of frost. These include tannins in particular. These are tannins that have an astringent (contracting) effect.

But they are also the reason why some persimmon varieties give a strong furry feeling in the mouth when they are unripe and can therefore only be eaten when fully ripe. In this sense, tannins fulfill their actual purpose, because they ensure that nobody eats the fruit as long as the ripening and thus the seed formation is not yet complete.

However, since ripe persimmons are so delicate (at least the older varieties mentioned above) that they are often referred to as divas, harvesting ripe fruits is a Herculean task, and transporting them to distant lands is still a challenge.

For this reason, persimmons are often harvested when they are unripe and then immediately taken to a facility where they are “treated” with gas. For example, they will B. artificially ripened for 12 hours in an airtight room with the help of carbon dioxide or ethylene (the so-called ripening gas), whereby the astringent effect disappears. Unfortunately, treatments like these have a detrimental effect on the taste, as the aroma compounds cannot develop in the same way as they do under natural conditions with sun-ripened persimmons.

Unripe or tannin-rich persimmons are used in traditional medicine, as tannins act against free radicals, bacteria, viruses, allergies, high blood pressure, stroke, and cancer.

Protection against cancer and dementia

But that’s not all, because persimmons are also very rich in various polyphenols. These phytochemicals are considered health-promoting as they have strong antioxidant and anti-inflammatory effects and reduce the risk of many diseases. The fisetin contained in kaki – a flavonoid – has attracted a lot of attention in research circles in recent years.

In a broad overview study, researchers from the University of Wisconsin have u. a. noted that fisetin inhibits various enzymes involved in the development of tumors. For various types of cancer such as lung, colon, skin, and prostate cancer, the risk reduction is around 20 percent of foods with a high content of fisetin and other flavonoids are eaten regularly.

Fisetin also plays an important role in preventing age-related decline in brain performance. When comparing various secondary plant substances, fisetin showed the best effect in relation to the growth and maturation of nerve cells. In addition, fisetin stimulates a process that is important for learning and improves long-term memory. Fisetin also protects the brain from inflammation, which can be regularly observed in dementia and Alzheimer’s.

In connection with these scientific findings, the media often claimed that one had to eat a few kilograms of fruit every day in order to achieve a noticeable effect. But it’s not about eating a few persimmons and hoping it will cure an illness. Rather, it is about learning to appreciate the properties and benefits of healthy foods again and using them to put together a healthy and varied diet that will prevent or alleviate numerous illnesses in advance.

Just in 2017, a Polish study showed again that older people who eat five portions of fruit and/or vegetables a day have better cognitive abilities (e.g. concentration, memory, recall) and can thereby reduce their risk of neurodegenerative diseases. Foods that are rich in flavonoids and carotenoids, such as persimmons, were given the highest potential.

What should be considered when preparing?

Like all other types of fruit, persimmons are best eaten raw. If the flesh of the ripe fruit is jelly-like, you can simply scoop out the persimmon like a kiwi. Although the shell can be eaten, it is quite tough, which is why it does not meet with much enthusiasm.

Varieties such as the Sharon and the persimmon have thinner skin that is eaten with pleasure. This has a great advantage, as the valuable flavonoids are mainly hidden in the outer layers of the fruit. In addition, these persimmons – compared to the fully ripe and very sweet fruits with a jam-like consistency – can be cut into pieces or slices, which also has advantages in terms of use in the kitchen.

However, it is better not to boil the persimmons. Many of their ingredients would be damaged – and their roughage is also particularly effective in raw form, as it has an even higher water-binding capacity, which means it fills you up better and stimulates intestinal movement more effectively.

Persimmons in the kitchen – colorful and healthy

Due to their natural sweetness, fully ripe kakis are simply ideal for processing into jam or mousse (just puree). Persimmons can be used in cake and dessert recipes, but can also be processed into a raw vegetable ice cream (puree freshly squeezed orange juice, persimmon, and a few raspberries, freeze and mix in a high-performance blender when frozen).

You can also use persimmons to make savory chutneys – a particularly delicious accompaniment to grilled vegetables. The ripe fruits are also wonderful for adding a special touch too fruity soups and smoothies.

Persimmons basically taste very aromatic but differ in taste depending on the variety and the degree of ripeness. While the Sharon tastes sweet and comparatively mild, the immature persimmon has a somewhat tart character. Due to their firmer consistency, both types of persimmon are ideal for creating colorful salads, hearty stews, or spicy curries.

Persimmons that are not quite ripe (of tannin-free varieties) have the great property of providing all kinds of dishes with a pleasant freshness. As for the spices, you can let your imagination run wild. Persimmons harmonize particularly well with exotic spices such as B. turmeric, chili, coriander, ginger, cinnamon, or cloves.

On the other hand, you can use dried persimmons to add to and refine sauces and to prepare sweet and sour dishes or desserts. They go well with dishes with rice or couscous.

Especially when the nights are getting longer and the mood is sometimes just as gloomy as the weather, the colorful sweet persimmon lifts the spirits, protects against infections, and makes faces smile.

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Written by Micah Stanley

Hi, I'm Micah. I am a creative Expert Freelance Dietitian Nutritionist with years of experience in counseling, recipe creation, nutrition, and content writing, product development.

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