Pomelo is a sizable Asian citrus fruit related to the grapefruit. It has a teardrop shape, with green or yellow flesh encased in a thick, pale rind, and can reach the size of a cantaloupe or even larger. While its flavor is akin to grapefruit, pomelo is notably sweeter. Rich in vitamins, minerals, and antioxidants, pomelo offers numerous health benefits and is a nutritious addition to your diet. Discover nine key health benefits of pomelo and simple ways to incorporate it into your meals.
1. Packed with Nutrients:
Pomelo is highly nutritious, offering a rich array of vitamins and minerals, with vitamin C being one of its standout nutrients. A single peeled pomelo, weighing approximately 21 ounces (610 grams), provides:
- Calories: 231
- Protein: 5 grams
- Fat: 0 grams
- Carbohydrates: 59 grams
- Fiber: 6 grams
- Riboflavin: 12.6% of the Daily Value (DV)
- Thiamine: 17.3% of the DV
- Vitamin C: 412% of the DV
- Copper: 32% of the DV
- Potassium: 28% of the DV
This fruit delivers several days’ worth of vitamin C, a potent antioxidant that supports immune function and combats oxidative stress caused by free radicals. Additionally, pomelo is a good source of potassium, which helps maintain fluid balance and regulate blood pressure. While pomelo contains other vitamins and minerals in smaller quantities, it remains a highly beneficial fruit for overall health.
2. Could Support Weight Loss:
Pomelo may aid in weight loss. A single peeled pomelo, weighing around 21 ounces (610 grams), has only 230 calories, making it a low-calorie option for such a substantial serving. Consuming low-calorie foods can help you stay full while consuming fewer calories. Additionally, pomelo is rich in protein and fiber, both of which contribute to a prolonged sense of fullness. Foods high in protein and fiber can enhance satiety, potentially making it easier to reduce your overall calorie intake and support weight loss efforts.
3. Loaded with Antioxidants:
Pomelo is abundant in antioxidants, which help protect and repair cells from damage caused by free radicals. Free radicals, found in the environment and in certain foods, can lead to health issues and chronic diseases when they accumulate in excess. Pomelo provides over 400% of the Daily Value for vitamin C, a potent antioxidant, and is also rich in other antioxidant compounds. Key antioxidants in pomelo include naringenin and naringin, which are commonly found in citrus fruits, as well as lycopene, an anti-inflammatory antioxidant also present in tomatoes. The high antioxidant content of pomelo contributes to its benefits, including its anti-aging and heart-healthy properties.
4. Rich in Fiber:
A single pomelo provides 6 grams of fiber, making it a great choice to help you reach the recommended daily intake of at least 25 grams of fiber. It is especially high in insoluble fiber, which adds bulk to your stool and helps prevent constipation. Additionally, dietary fiber serves as nourishment for beneficial gut bacteria. The fiber found in fruits like pomelo has been linked to several health benefits, including better bone density, effective long-term weight management, enhanced gut and brain health, and a lower risk of certain chronic diseases.
5. Could Have Anti-Aging Benefits:
Thanks to its rich antioxidant content, pomelo may offer anti-aging benefits. Antioxidants, including vitamin C, help protect the skin from damage caused by free radicals, potentially helping you maintain a youthful appearance. Additionally, pomelo might reduce the formation of advanced glycation end products (AGEs), which are linked to high blood sugar levels. AGEs can accelerate aging by causing skin discoloration, impaired circulation, and problems with vision and kidneys, particularly in individuals with type 2 diabetes. In one test-tube study, pomelo extract significantly reduced the formation of AGEs after exposure to sugar. Furthermore, pomelo peel essential oil is high in antioxidants and may help reduce melanin production, which could aid in preventing skin discoloration and sunspots.
6. Possibly Antibacterial and Antifungal:
Pomelo may also exhibit antibacterial and antifungal properties, although most studies have focused on essential oils derived from the pomelo peel. In one test-tube study, pomelo essential oil was shown to inhibit bacterial growth on soft contact lenses. Another study found that pomelo essential oil was more effective than orange, lime, or lemon oils in killing Penicillium expansum, a fungus that can produce a harmful neurotoxin. While the fruit itself might have some antibacterial and antifungal effects, further research is needed to confirm these properties. It’s important to note that essential oils are highly concentrated and should not be ingested. They should be properly diluted before application to the skin.
7. Potentially Fights Cancer Cells:
Pomelo may also play a role in combating cancer cells and inhibiting cancer spread. In studies with mice, pomelo peel extract was found to suppress tumor growth, enhance immune function, and kill cancer cells. Another study noted that an extract from pomelo leaves was effective against skin cancer cells in mice. Additionally, naringenin, a key antioxidant in pomelo, has demonstrated the ability to kill prostate and pancreatic cancer cells and slow the progression of lung cancer in test-tube studies. However, more research in humans is needed to fully understand pomelo’s potential anti-cancer effects. It’s important to note that the pomelo fruit contains much smaller amounts of these potentially cancer-fighting compounds compared to the concentrated extracts used in research.
8. Simple Ways to Include Pomelo in Your Diet:
Incorporating pomelo into your diet is straightforward. Fresh pomelo can often be found at local Asian markets, and dried pomelo is available online. While dried pomelo is commonly used in desserts or enjoyed as candy in some Asian countries, it tends to be higher in calories and added sugars compared to fresh pomelo.
To prepare pomelo, start by cutting off about an inch (2.5 cm) from the pointed end of the fruit. Next, make several inch-long (2.5 cm) notches around the diameter of the thick rind. Use these notches to peel off the rind in sections.
Once peeled, the fruit can be easily divided into segments. Like other citrus fruits, pomelo is separated into sections by a thin, white, fibrous membrane called the pith, which facilitates easy separation.
Pomelo can be enjoyed on its own as a refreshing snack, used as a citrus alternative in recipes, or added to salads for a burst of flavor.
9. Could Enhance Heart Health:
Pomelos may promote heart health by lowering levels of cholesterol and triglycerides, two types of blood fats associated with heart disease. In a 21-day study on rats, concentrated pomelo extract reduced triglyceride levels by up to 21%, total cholesterol by up to 6%, and LDL (bad) cholesterol by up to 41%. Another study suggested that pomelo might help decrease these blood fats by inhibiting the absorption of dietary cholesterol. However, further research in humans is needed to confirm these effects. If you are taking statin medications for high cholesterol, you should avoid pomelo, as it contains furanocoumarins, compounds that can interfere with the metabolism of statins, similar to grapefruits.