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10Benefit persimmons : 7 reasons why her worth buying
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: [email protected], [email protected]
Abstract. The article discusses the main properties of persimmon and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of persimmon is considered in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of persimmon are analyzed separately. on the human body under certain medical conditions and diseases.
Key words: persimmon, benefit, harm, beneficial properties, contraindications
Persimmon is a brightly colored fruit with a honey taste. It brings incredible benefits to our body: rich in antioxidants and fiber, increases the level of key vitamins and minerals, slows down the digestion of carbohydrates and prevents spikes in blood sugar. It's more than just a tasty treat.
The calorie content of persimmon does not exceed 127 kcal per 100 g. Its pulp is a good source of potassium, phosphorus and vitamins A, C, E, B6. One medium fruit contains 70% of the daily value of vitamin A and 20% of the daily value of vitamin C. It also contains beneficial organic compounds such as catechins, carotenoids . Substances make a significant contribution to the health of the heart, blood vessels and other organs.
Top 7 Health Benefits of Persimmon for Men, Women and Children
1. Protects Against Heart Disease, the Leading Cause of Death in the World
The fruits are rich in fiber, minerals and flavonoid antioxidants - quercetin, kaempferol . All the substances contained in them are part of an anti-atherosclerotic diet - they clean the arteries, prevent them from hardening and narrowing, and reduce the risk of heart disease. Tannic acid, which makes unripe persimmons bitter, and gallic acid lower blood pressure and "bad" cholesterol levels. [1, 2 3]
2. Helps maintain eye health
The pulp contains a lot of vitamin A and antioxidants, and the peel contains lutein . Vitamin A supports the work of the conjunctival membranes, the cornea and is part of the protein rhodopsin, which is necessary for normal vision. Lutein and zeaxanthin are equally important - they were found in large quantities in the retina. Substances are crucial in protecting the eyes from many diseases, including age-related macular degeneration. [4, 5 6]
3. Reduces the risk of diabetes and related complications
The flavonoids in persimmon peel have not only antioxidant but also anti-diabetic properties. They protect against AGEs , harmful compounds formed in the blood when protein or fat combine with sugar. [7]
4. Improves Digestive Health
On average, a fruit contains 6 g of fiber, which is about 24% of the recommended daily intake. Dietary fiber normalizes stools, maintains a healthy stomach and an acceptable blood sugar level. The fibrous pulp can also relieve symptoms of irritable bowel syndrome (IBS). [eight]
5. Helps to lose weight
A high percentage of dietary fiber has the added benefit of boosting your metabolism and helping you shed extra pounds faster. The fruit provides a feeling of satiety with a small amount of calories and this is its most underestimated benefit. The fetus's ability to lower blood sugar also suppresses appetite, meaning you're less likely to snack on unhealthy foods.
6. Reduces the risk of certain types of cancer
Persimmon reduces the risk of developing cancer, including more common forms such as prostate and breast cancer. The effect is provided by anti-cancer and chemoprotective elements. They fight early signs of disease, protect cells from free radicals and help them rebuild their structure after damage. Of greatest interest are phenolic compounds ( ferulic , para - coumaric , and gallic acids) and carotenoids . Their antioxidant activity depends on the variety, stage of maturity and parts of the fruit. [9, 10]
7. Improves joint health
Since antioxidants reduce inflammation in the body, their benefits extend to the joints as well. They protect against arthritis, and this effect is partly due to the high content of vitamin C. Ascorbic acid neutralizes free radical damage, reduces inflammation, as well as c-reactive protein and interleukin-6 -markers of the inflammatory response.
Who should not eat persimmon: contraindications and harm
Tart varieties contain a lot of tannins. These compounds cause an unpleasant astringent taste, slow digestion and cause constipation. And in combination with indigestible fiber and gastric acid, they can form a solid mass in the stomach, leading to its obstruction. Fortunately, this is extremely rare, with fewer than 90 known cases worldwide.
Allergic reactions are also rare, and if they do occur, it is in those who are already allergic to latex. But hypotensive patients should be more careful with the fruits, since in large quantities they can greatly lower blood pressure.
How many persimmons can you eat per day?
The standard daily serving is one medium-sized fruit. Although the fruit is healthy, it contains a lot of fructose. Do not abuse it in the hope of getting more benefits. Children are recommended to give it a teaspoon after 3 years. Persimmon is also safe to eat during pregnancy, but it is important not to exceed the recommended daily allowance, otherwise it will be bad for the digestive tract.
How to choose a persimmon and what to eat it with?
It is best to buy firm unripe fruits and put them in a vase with other fruits to ripen. To speed up the process, you need to put apples and bananas nearby - they release ethylene gas, which contributes to the ripening of fruits. If the pulp is allowed to fully ripen, it can be eaten with a spoon as a dessert.
Eaten fresh, dried or cooked, persimmons are incredibly versatile. It is used throughout the world in jellies, drinks, pies, curries and puddings. Here are some ways to add fruits to your diet.
• add to baking - healthy muffins, bread;
• use in salads and sauces;
• use instead of apples in pork dishes;
• add puree to oatmeal or muesli;
• toast to make toppers , a healthy dessert.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Adding these delicious exotic fruits to your diet is easy. They not only diversify the taste of dishes, but also strengthen the immune system, take care of the skin, reduce inflammation and improve blood circulation. Oxheart, sharon, chocolate or kinglet - enjoy all the delicious types of persimmons with health benefits!
Literature
1. Flavonoid intake and cardiovascular disease mortality in a prospective cohort of US adults, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3260072/
2. Impact of tannic acid on blood pressure, oxidative stress and urinary parameters in L-NNA-induced hypertensive rats, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4294846/
3. Gallic Acid Reduces Blood Pressure and Attenuates Oxidative Stress and Cardiac Hypertrophy in Spontaneously Hypertensive Rats, https://pubmed.ncbi.nlm.nih.gov/29142252/
4. Vitamin A and Vision, https://pubmed.ncbi.nlm.nih.gov/27830507/
5. Zeaxanthin and Lutein in the Management of Eye Diseases, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4838793/
6. Intakes of Lutein, Zeaxanthin, and Other Carotenoids and Age-Related Macular Degeneration During 2 Decades of Prospective Follow-up, https://pubmed.ncbi.nlm.nih.gov/26447482/
7. Dietary intake of carotenoids and risk of type 2 diabetes, https://pubmed.ncbi.nlm.nih.gov/25716098/
8. Evaluation studies of persimmon plant ( Diospyros kaki) for physiological benefits and bioaccessibility of antioxidants by in vitro simulated gastrointestinal digestion, https://pubmed.ncbi.nlm.nih.gov/27507501/
9. Association between Dietary Vitamin C Intake and Risk of Prostate Cancer: A Meta- analysis Involving 103,658 Subjects, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532989/
10. Dietary, circulating beta-carotene and risk of all-cause mortality: a meta-analysis from prospective studies, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886629/
Journal.edaplus.info - Журнал здорового питания и диетологии An extended HTML version of this article is available on the edaplus.info website. The benefits of persimmon: 7 reasons why you should buy it
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: [email protected], [email protected]
Received 03.11.2021
Abstract. The article discusses the main properties of persimmon and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of persimmon is considered in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of persimmon are analyzed separately. on the human body under certain medical conditions and diseases.
