The pomelo (Citrus maxima) is the largest citrus fruit, native to Southeast Asia. With its sweet-tart flavor, often described as a milder grapefruit, this impressive fruit is not only delicious but also packed with nutrients that can offer a range of health benefits. From boosting your immune system to promoting heart health, here’s a closer look at what pomelo has to offer.
Pomelo Nutrition Facts
Pomelo is a low-calorie fruit that’s rich in vitamins, minerals, and fiber. According to several sources (1, 2), one peeled pomelo (about 610 grams or 21 ounces) provides approximately:
Calories: 231
Protein: 5 grams
Fat: 0 grams
Carbohydrates: 59 grams
Fiber: 6 grams
Vitamin C: 412% of the Daily Value (DV)
Copper: 32% of the DV
Potassium: 28% of the DV
Thiamine (Vitamin B1): 17.3% of the DV
Riboflavin (Vitamin B2): 12.6% of the DV
Pomelo also contains smaller amounts of other essential nutrients like magnesium, phosphorus, and niacin (3). Its standout nutrient is Vitamin C, a potent antioxidant crucial for immune function and skin health.
Health Benefits of Pomelo
The impressive nutrient profile of pomelo translates into several potential health benefits:
1. Rich in Antioxidants
Pomelos are loaded with antioxidants, which help prevent cellular damage caused by harmful free radicals (4). The main antioxidants in pomelo include:
Vitamin C: As mentioned, pomelo is an excellent source of this powerful antioxidant (2, 4).
Naringenin and Naringin: These flavonoids, commonly found in citrus fruits, have anti-inflammatory and antioxidant properties (1, 4).
Lycopene: This anti-inflammatory antioxidant, also found in tomatoes, is present in some varieties of pomelo (1).
These antioxidants contribute to many of pomelo’s health benefits, including its anti-aging and heart-healthy properties (4).
2. May Boost Immune System
The exceptionally high Vitamin C content in pomelo plays a significant role in supporting a healthy immune system. Vitamin C can help enhance the production and function of white blood cells, which are essential for fighting off infections (3, 5). Studies show that adequate Vitamin C intake can reduce the severity and duration of respiratory tract infections (3).
3. Promotes Heart Health
Several components in pomelo may contribute to a healthier heart:
Potassium: This mineral helps regulate blood pressure by counteracting the effects of sodium (5, 6).
Fiber: The fiber in pomelo can help lower LDL (“bad”) cholesterol levels by binding with it in the digestive system and preventing its absorption (6).
Antioxidants: The antioxidants in pomelo can help reduce inflammation and oxidative stress, both of which are risk factors for heart disease (6). Some animal studies suggest that concentrated pomelo extract may reduce triglyceride and LDL cholesterol levels, though more human research is needed (1, 2).
4. Aids in Digestion
One pomelo fruit provides a significant amount of dietary fiber, with about 6 grams per fruit (2). Fiber is crucial for digestive health as it:
Adds bulk to stool: This helps prevent constipation and promotes regular bowel movements (1, 7).
Feeds beneficial gut bacteria: Fiber acts as a prebiotic, supporting a healthy gut microbiome (1). Research suggests that dietary fiber can also protect against digestive conditions like hemorrhoids and stomach ulcers (3).
5. May Support Weight Management
Pomelo can be a great addition to a weight management plan for a couple of reasons:
Low in Calories, High in Fiber and Protein: This combination helps you feel fuller for longer, potentially reducing overall calorie intake and cravings (1, 8).
High Volume: Being a large fruit with high water content, pomelo allows you to eat a satisfying portion without consuming excessive calories (1).
6. May Have Anti-Aging Properties
The antioxidants in pomelo, particularly Vitamin C, may help protect the skin from damage caused by free radicals, which can contribute to signs of aging (9). Some research also indicates that antioxidants in pomelo peel essential oil might inhibit the production of melanin, potentially reducing skin discoloration and sunspots, though more research is needed (9).
How to Eat Pomelo
Pomelos have a very thick rind and pith that needs to be removed before eating the fleshy segments. Here’s a simple way:
Cut off the top cap: Use a sharp knife to slice off about an inch from the top of the pomelo.
Score the rind: Make several vertical cuts from top to bottom through the thick rind, spacing them a few inches apart.
Peel the rind: Starting from the top, peel away the thick rind sections.
Remove the white pith: Once the rind is off, you’ll see the fruit covered in a thick white membrane (pith). Peel this away as much as possible, as it can be bitter.
Separate segments: Break the fruit in half and then separate the individual segments, similar to how you would an orange or grapefruit.
Remove segment membranes: The segments are often encased in a tough membrane that you may prefer to peel off before eating the juicy pulp inside.
Pomelo can be enjoyed on its own, added to fruit salads, used in salsas, or juiced.
Potential Considerations
While pomelo is generally safe and healthy for most people, there are a couple of things to keep in mind:
Medication Interactions: Like grapefruit, pomelo contains compounds called furanocoumarins. These can interfere with the metabolism of certain medications, particularly statins (cholesterol-lowering drugs) and some blood pressure medications (1, 2). If you are taking any prescription medications, consult your doctor before adding pomelo to your diet.
Allergies: Though rare, citrus fruit allergies can occur.
The Bottom Line
Pomelo is a highly nutritious and flavorful citrus fruit offering an impressive array of vitamins, minerals, and antioxidants. Its rich Vitamin C and fiber content, along with other beneficial compounds, may contribute to a stronger immune system, better heart health, improved digestion, and support for weight management. While it’s important to be mindful of potential medication interactions, pomelo can be a delicious and healthy addition to a balanced diet for most people.
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Note: This article is for informational purposes only and should not replace professional medical advise.
Pomelo Benefits
Pomelo benefits are great! This fruit has many health properties and in this expanded exploration, we’ll uncover some intriguing facts about pomelos alongside their nutritional advantages. Ever encountered the impressive pomelo? As the largest citrus fruit, this gentle giant offers more than just its substantial size and refreshing, sweet-tart pomelo taste. Beyond its unique appeal, the pomelo fruit is a nutritional powerhouse, boasting a remarkable profile of vitamins, minerals, and fiber. If you’re curious about pomelo nutrition and the significant pomelo benefits for your health—from its incredible Vitamin C content to its rich supply of antioxidants and dietary fiber in pomelo—you’re in the right place. Discover the many health benefits of pomelo and why this often-overlooked citrus deserves a prominent spot in your healthy eating plan.
