Many people like to eat persimmons, but they hate the astringency of the persimmon skin. Nutritionist Lin Yuwei said that the astringency of persimmons comes from the "tannin" component, which is a phytochemical, which can adjust high blood pressure and prevent cardiovascular diseases. However, tannins are easy to combine with protein foods, which affects digestion. It is recommended for people with gastrointestinal discomfort Or peel off the skin and eat.
Lin Yuwei pointed out that persimmons are rich in vitamin A, beta-carotene and phytochemicals (flavonoids, tannins). According to the degree of astringency, persimmons can be divided into astringent persimmons with heavier astringency, such as traditional Taiwanese soft persimmons, hard persimmons and pen persimmons, etc.; lower astringency persimmons, such as rich persimmons and imported persimmons.
Four major nutrients of persimmons 1. Vitamin A
Persimmons are rich in vitamin A, which can maintain the function of the conjunctiva and cornea, and is an important component of rhodopsin. In addition, persimmons also contain lutein and zeaxanthin, these nutrients are very high in the retina, the retina is an important photoreceptor cell at the bottom of the eye, which can help maintain eye vision.
The varieties of persimmons with higher vitamin A are soft persimmons and imported persimmons. For a 125g soft persimmon contains 413.5 micrograms of vitamin A, eating one soft persimmon can reach the recommendation of the Ministry of Health and Welfare. An adult male ( >19 years) of 68% of the recommended vitamin A requirement.
2. Flavonoids
Persimmons contain flavonoids, including quercetin and kaempferol, which help the body "anti-inflammatory". Eating a diet rich in flavonoids may be associated with a lower risk of cardiovascular disease and mental decline.
3. Dietary fiber
Persimmons are rich in dietary fiber, including high content of soluble fiber. The glycemic index is 37, which is a low GI food. Eat in moderation but not too much. It can slow down the digestion of carbohydrates and the absorption of sugar, thereby helping to "prevent the rapid rise of blood sugar". Stabilizing blood sugar can reduce body fat accumulation, help learning, and maintain memory. It is a fruit option that diabetics can eat in moderation.
The persimmon varieties with higher dietary fiber are hard persimmon, soft persimmon and persimmon cake. For example, a 194g hard persimmon contains 7 grams of dietary fiber. Eating one persimmon can meet the recommendation of the Ministry of Health and Welfare. An adult male (>19 years old) has a moderate dietary fiber requirement of 20%, which is higher than that of melons and fruits. Vegetables are higher in fiber.
4. Vitamin C
Eating persimmons can supplement vitamin C. Vitamin C helps protect cells from damage caused by free radicals and reduces the body's inflammatory response. In addition, dietary intake of vitamin C foods has been associated with a reduced risk of diseases such as cardiovascular disease, prostate cancer and diabetes.
The persimmon varieties with higher vitamin C are hard persimmon and imported persimmon. Each imported persimmon contains 158.9 mg of vitamin C. Eating one imported persimmon is about 132% of the recommended vitamin C requirement for an adult male (>19 years old) recommended by the Ministry of Health and Welfare.
Limited to one persimmon per day for kidney disease patients
Lin Yuwei also reminded that persimmons are rich in potassium, and patients with kidney failure and kidney disease are limited to one persimmon per day, or eat other fruits instead. Take persimmon cakes as an example, although they are rich in fiber (about 5.9 grams), but eating one contains 286.5 mg of potassium, and persimmons are small in size. When eating snacks, do not eat one by one, which will increase the burden on the kidneys.
◎ Image source/Dazhi Image/Shutterstock ◎ Source / Nutritionist Lin Yuwei
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