A fruit that is sweet yet sour, crispy yet soft, shimmering like the sunset… This orange gem not only delights the taste buds but also brings countless health benefits: This is a persimmon. This eye-catching fruit with its bright orange color is rich in bioactive compounds and its value is often unknown.
When fall arrives, persimmons are one of the standouts among the oranges at the farmers market. According to scientific research, persimmons appear in markets in late autumn, especially in East Asia, and have many health-supporting properties when consumed regularly.Recent studies show that eating persimmons improves digestion, supports the immune system and provides protection against chronic diseases such as diabetes, heart disease and vision disorders. However, its benefits vary depending on the method of consumption, maturity and quantity.Persimmons (especially Japanese or Asian persimmons, Diospyros kaki) are a nutritional source full of vitamins, minerals, fiber and biologically active compounds. Persimmons, the most famous of which are Fuyu (which can be eaten when firm) and Hachiya (which are astringent and soften until fully ripe), provide about 118 calories, 6 grams of fiber and more than 20% of the daily vitamin C needs in a medium-sized serving (100 grams). shows that it contains carotenoids. Additionally, tannins and proanthocyanidins in the peel and uncooked flesh contribute to antioxidant, anti-inflammatory and metabolic benefits.Polyphenols in persimmons reduce oxidative stress associated with aging and chronic diseases, while neutralizing free radicals. A study conducted in 2024 revealed that fiber fractions obtained from persimmon byproducts support intestinal health by reducing inflammation. DIGESTION AND DIGESTIVE HEALTH The soluble and insoluble fiber in persimmons promotes regular bowel movements and helps nourish healthy gut bacteria. The same study also found that persimmon fiber increased the production of short-chain fatty acids. HEART HEALTH Research shows that persimmon extract can reduce LDL cholesterol, decrease total cholesterol, and increase HDL cholesterol by regulating lipid profiles. Its strong tannin content enhances cardiovascular benefits.Persimmons can reduce blood sugar rises after meals by inhibiting the enzyme α-amylase. In animal studies, partial dietary replacement with persimmon powder reduced plasma glucose and triglyceride levels. EYE AND SKIN HEALTH Thanks to its high vitamin A and carotenoid content, persimmons support vision health, protect against macular degeneration and slow down skin aging. One persimmon meets more than 20% of daily vitamin C needs; It strengthens the immune system thanks to its flavonoid and phenolic components. FIGHTS CANCER Laboratory studies show that compounds such as catechins, carotenoids and tannins in persimmons may protect against breast, prostate and other cancers. Additionally, some animal studies show the ability to protect brain tissue against oxidative damage.Like all fruits, it is important to consume persimmons in moderation. An average serving a day or a few servings a week is a reasonable choice. Although the Fuyu variety is hard, the Hachiya variety should not be eaten before it is fully ripe; Otherwise, it may cause stomach upset. You can eat persimmons raw, add them to salads, smoothies, cakes or remove their soft pulp. It is recommended to consume it with healthy oils to increase the absorption of carotenoids.
