Fruit

Persimmon

Health
ScoreA

Persimmon is a sweet, nutrient-dense fruit rich in fiber, potassium, and carotenoids. Its high antioxidant content and moderate glycemic impact make it a valuable addition to longevity-focused diets.

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Why Persimmon scores 76

Nutrient density16

Protein quality2

Fiber content10

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per 1 medium (140 g)

Manganese 22%Copper 18%Vitamin C 12%Vitamin E 6.9%Potassium 4.8%

Nutrition

per_100g

Calories

0.6g

Protein

18.6g

Carbs

0.2g

Fat

3.6g

Fiber

Health benefits

Improved cardiovascular function and blood pressure regulation

moderate evidence

Potassium and polyphenols reduce sodium-dependent hypertension, while proanthocyanidins improve endothelial function and reduce arterial stiffness

Enhanced glycemic control and reduced diabetes risk

moderate evidence

Soluble fiber slows glucose absorption, while polyphenols inhibit alpha-glucosidase enzymes, reducing postprandial blood glucose spikes

Reduced oxidative stress and inflammation markers

moderate evidence

Carotenoids (beta-carotene, lycopene) and flavonoids quench free radicals; tannins modulate NF-κB inflammatory pathways

Improved cholesterol profile and liver function

emerging evidence

Soluble fiber binds bile acids, increasing cholesterol excretion; polyphenols upregulate hepatic lipid metabolism genes

Enhanced cognitive function and neuroprotection

emerging evidence

Choline supports acetylcholine synthesis; carotenoids and flavonoids cross the blood-brain barrier to reduce neuroinflammation

Pairs well with

·Pair with nuts (almonds, walnuts) because fat enhances absorption of fat-soluble carotenoids and extends satiety
·Combine with Greek yogurt or kefir because probiotics and persimmon fiber synergize for prebiotic effects and gut microbiota diversity
·Mix with cinnamon because polyphenols in cinnamon potentiate glycemic control effects of persimmon's fiber
·Pair with leafy greens (spinach, arugula) because vitamin K from greens synergizes with persimmon's minerals for bone metabolism

Practical tips

·Best timing: midday
·Select astringent varieties (Hachiya) and allow full ripening (soft texture) to minimize tannin bitterness and maximize digestibility and polyphenol availability
·Store unripe persimmons at room temperature away from ethylene sources; ripe persimmons refrigerate for up to 5 days to extend shelf life
·Consume whole fruit rather than juice to retain fiber content; whole persimmons provide sustained glucose release versus juice's rapid absorption
·Pair with protein or fat source at meals to moderate glycemic response and improve nutrient absorption efficiency
·Limit intake to 1-2 medium persimmons daily due to natural sugar content (18.6g carbs/100g); portion control important for metabolic health