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Pomelo health benefits nutrition facts

The pomelo, scientifically known as Citrus maxima or Citrus grandis, is a large citrus fruit native to Southeast Asia. Distinguished by its grand size and thick rind, the pomelo holds a significant place in both cultural traditions and culinary practices across various regions. As the largest member of the citrus family, the pomelo can often reach up to 30 centimeters in diameter and weigh as much as 2 kilograms, making it a standout among its citrus relatives.

Botanically, the pomelo is closely related to other citrus fruits like oranges, grapefruits, and lemons. However, what sets it apart is its notably thick, spongy rind that encloses a juicy, sweet, and slightly tangy flesh. This thick rind not only serves as a natural protective layer but also makes the pomelo an ideal candidate for traditional candied peels and marmalades. The flesh of the pomelo is typically pale green or yellow, and its taste varies from sweet to mildly tart, depending on the variety.

The pomelo has deep cultural roots, particularly in Chinese and Southeast Asian traditions. In Chinese culture, the pomelo is considered a symbol of good fortune and prosperity, often featured in Lunar New Year celebrations and religious offerings. Its presence in these cultural practices underscores its importance beyond mere nutritional value, showcasing its role in societal and familial rituals.

In terms of cultivation, pomelos thrive in tropical and subtropical climates, with the largest producers being countries like China, Thailand, and Malaysia. The fruit requires well-drained soil and plenty of sunlight to grow, which explains its prevalence in these regions. Over the centuries, the pomelo has been selectively bred to enhance its desirable traits, such as sweetness and juiciness, while minimizing its seeds and bitterness.

Understanding the pomelo’s origin, botanical characteristics, and cultural significance offers a comprehensive insight into this remarkable fruit. As we delve deeper into its health benefits and nutritional profile, the pomelo’s unique attributes will further underscore its value as a nutritious and culturally rich citrus fruit.

Nutritional Profile of Pomelo

Pomelo, scientifically known as Citrus maxima or Citrus grandis, boasts an impressive nutritional profile that makes it a valuable addition to any diet. This large citrus fruit is low in calories while being rich in essential nutrients, making it an excellent choice for those seeking to maintain a balanced and healthy diet.

In terms of macronutrients, pomelo primarily consists of carbohydrates. A 100-gram serving of pomelo contains approximately 38 calories, derived mainly from its carbohydrate content of about 9.6 grams. These carbohydrates are primarily in the form of natural sugars, providing a quick energy source. Protein and fat are present in minimal amounts, with less than 1 gram of protein and virtually no fat per serving.

Pomelo is particularly renowned for its high vitamin C content. A single serving can provide over 100% of the recommended daily intake of this vital antioxidant, which supports immune function, skin health, and wound healing. Additionally, pomelo contains notable amounts of other vitamins such as vitamin A, important for vision and immune health, and B vitamins, especially thiamine, riboflavin, and niacin, which play crucial roles in energy metabolism.

When it comes to minerals, pomelo is a good source of potassium, providing around 216 milligrams per 100-gram serving. Potassium is essential for maintaining proper heart and muscle function, as well as regulating fluid balance within the body. Other minerals found in smaller quantities include calcium, magnesium, and phosphorus, all of which contribute to the maintenance of strong bones and teeth.

Beyond its macronutrient and micronutrient content, pomelo is rich in unique compounds like antioxidants and bioflavonoids. These substances help combat oxidative stress and inflammation, promoting overall health. Notable antioxidants in pomelo include naringenin and naringin, which have been linked to various health benefits, including improved cardiovascular health and potential anti-cancer properties.

In summary, the nutritional profile of pomelo highlights its role as a nutrient-dense fruit that can contribute significantly to a healthy diet. Its low-calorie content, combined with a wealth of vitamins, minerals, and beneficial compounds, makes it a wise choice for those looking to enhance their nutritional intake.

Health Benefits of Consuming Pomelo

Pomelo, a citrus fruit known for its large size and sweet-tart flavor, offers a myriad of health benefits that can enhance overall well-being. One of the most notable advantages of consuming pomelo is its high vitamin C content, which plays a crucial role in boosting the immune system. Vitamin C is a powerful antioxidant that helps protect the body against free radicals, reducing the risk of chronic diseases and infections. A single serving of pomelo can provide up to 193% of the recommended daily intake of vitamin C, making it an excellent addition to any diet aimed at improving immune function.

Aiding digestion is another significant benefit of pomelo. The fruit is rich in dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps promote regular bowel movements, preventing constipation and ensuring the efficient absorption of nutrients. Additionally, the fiber content in pomelo can contribute to a feeling of fullness, which may aid in weight management by reducing overall calorie intake.

Pomelo also promotes heart health through its various nutrients. It contains potassium, a mineral that helps regulate blood pressure by balancing the effects of sodium in the body. Adequate potassium intake is associated with a lower risk of hypertension and stroke. Furthermore, pomelo’s fiber content can help lower cholesterol levels, reducing the risk of heart disease. Flavonoids, another component found in pomelo, have been shown to improve cardiovascular health by enhancing blood vessel function and reducing inflammation.

Recent studies suggest that pomelo may possess potential anti-cancer properties. The presence of antioxidants, such as naringenin and lycopene, can help neutralize harmful free radicals and reduce oxidative stress, which is linked to cancer development. Research indicates that these compounds may inhibit the growth of cancer cells and induce apoptosis, a process where cancer cells self-destruct. While more research is needed to fully understand these effects, the preliminary findings are promising.

Incorporating pomelo into your diet can offer numerous health benefits, from bolstering the immune system to supporting heart health and potentially reducing cancer risk. Whether enjoyed on its own or as part of a balanced meal, pomelo is a nutritious and delicious fruit worth considering.

Weight management is a multifaceted endeavor, often requiring careful consideration of dietary components. Pomelo, a citrus fruit known for its refreshing taste and nutritional advantages, can play a significant role in this process. One of the pivotal aspects of pomelo in weight management is its low-calorie content. With approximately 38 calories per 100 grams, pomelo provides a nutritious, low-calorie option that can be incorporated into various dietary plans aimed at weight loss.

Moreover, pomelo is remarkably rich in dietary fiber, offering around 1 gram per 100 grams of fruit. Fiber is a crucial element in weight management as it contributes to a feeling of fullness or satiety. This can help reduce overall calorie intake by mitigating the urge to consume additional snacks or larger portions during meals. The high fiber content in pomelo slows down the digestion process, allowing a more sustained release of energy and preventing sudden spikes in blood sugar levels, which are often linked to cravings and overeating.

In addition to its fiber benefits, pomelo is also packed with vitamins and minerals that support overall health. Vitamin C, for instance, is abundant in pomelo and plays a role in boosting the immune system, enhancing skin health, and improving metabolic function. A well-functioning metabolism is essential for effective weight management as it determines how efficiently the body burns calories.

Integrating pomelo into a weight loss diet can be both simple and versatile. It can be consumed as a fresh fruit, added to salads for a burst of citrus flavor, or blended into smoothies. The natural sweetness of pomelo can also serve as a healthier alternative to sugary snacks, reducing the intake of empty calories.

Ultimately, the combination of low-calorie content, high fiber, and essential nutrients positions pomelo as a valuable addition to a weight management plan. By promoting satiety and supporting metabolic health, pomelo can help individuals achieve and maintain their weight loss goals more effectively.

Pomelo in Traditional Medicine

Throughout history, pomelo has held a significant place in traditional medicine practices across various cultures, revered for its numerous health benefits. In Ayurveda, the ancient Indian system of medicine, pomelo is known as “Matulunga” and is praised for its ability to balance the body’s doshas, particularly Pitta and Kapha. Ayurvedic practitioners have long utilized pomelo to treat a range of ailments, from digestive issues to respiratory problems, owing to its therapeutic properties.

In Traditional Chinese Medicine (TCM), pomelo is esteemed for its cooling properties and ability to invigorate the digestive system. TCM practitioners often recommend pomelo for its efficacy in relieving coughs, reducing phlegm, and detoxifying the body. The fruit’s high vitamin C content and antioxidant properties are believed to enhance the immune system and promote overall well-being. Historically, pomelo peel has been used to make medicinal teas aimed at alleviating stomach discomfort and aiding in weight management.

Beyond Ayurveda and TCM, pomelo has found its place in various other holistic healing practices. In Southeast Asian cultures, for instance, pomelo leaves are sometimes used in herbal baths to alleviate stress and purify the skin. In folk medicine, the fruit is often employed as a natural remedy for conditions such as hypertension and high cholesterol, attributed to its rich nutrient profile and bioactive compounds.

Anecdotal evidence and historical records highlight the multifaceted uses of pomelo in traditional medicine. From ancient manuscripts to oral traditions, the fruit’s medicinal virtues have been celebrated and passed down through generations. While modern science continues to explore and validate these health benefits, the enduring legacy of pomelo in traditional medicine underscores its importance as a natural healer.



pomelo health benefits benefits nutrition facts Chinese food recipes;What to eat to keep healthy naturally.Healthy fruit
pomelo health benefits

Discovered there almost 200 years, the pomelo is the only citrus fruit not to be from China. With its juicy and delicious texture, he quickly conquered the United States and Europe. Cultivated in hot climates, the pomelo is still harvested the traditional way, by hand. This whole winter and spring, this citrus fruit energizes daily thanks to its wealth of vitamins and minerals, and its generous flavor.

A grapefruit weighs 400g on average. His yellow skin, sometimes mottled pink or red, hides a flesh ranging from blond to deep red, through the soft pink. His sip juice pulp is more or less sweet or sour depending on the variety.

Grapefruit and grapefruit are often confused, yet it are two different species! While grapefruit comes from Southeast Asia, the pomelo is native to the Caribbean. His skin is thinner and more juicy than its distant cousin.

Very light, grapefruit is packed with vitamin C. Easy to consume, or pressed with a spoon, it fits easily into your daily diet. So, you get to play and tone it brings!

Delicious plain, the pomelo is also tasty in all your dishes. He notes wonderfully meat and fish, filled with energy salads of raw vegetables and vitamin your gourmet desserts.

There are multiple varieties of pomelos. Some are grown in the south of France and Corsica, enjoying the warmth of the climate to thrive.

To choose a good pomelo, trust her weight and appearance. His selection will also depend on your taste expectations, that will make you prefer one variety to another. This citrus fruit keeps well, until it has begun.

How to Select and Store Pomelo

Choosing the perfect pomelo at the market involves paying close attention to several key factors, such as color, texture, and aroma. When selecting a pomelo, the color of the fruit can be a good indicator of its ripeness. Look for a pomelo that has a consistent, vibrant hue, whether it is yellow, green, or pink, depending on the variety. Avoid fruits with any dull or brown spots as these may indicate overripeness or spoilage.

Texture is another crucial aspect to consider. A ripe pomelo should feel firm yet slightly yielding when gently pressed. If the fruit feels too soft or has noticeable blemishes, it may be past its prime. Additionally, a good pomelo will have a slightly rough, thick skin, but it should not be overly hard. A smooth texture might suggest that the fruit was harvested prematurely.

Aroma also plays an important role in determining the quality of a pomelo. A ripe pomelo will emit a fragrant, sweet citrus scent. If the fruit lacks any aroma or smells off, it is likely not fresh. Trusting your sense of smell can be an effective way to gauge the quality of the fruit.

Proper storage of pomelo is essential to maintain its nutritional quality and extend its shelf life. If you plan to consume the pomelo within a week, storing it at room temperature is sufficient. Ensure the fruit is kept in a cool, dry place away from direct sunlight. For longer storage, it is advisable to refrigerate the pomelo. Place the fruit in a plastic bag or airtight container to prevent it from drying out. When stored in the refrigerator, a pomelo can last up to two weeks or even longer without significant loss of quality.

By following these guidelines for selecting and storing pomelo, you can enjoy this nutritious fruit at its best, maximizing both its flavor and health benefits.


The flesh of the grapefruit very intolerant cooking. However, you can:

Prepare jam. It takes 20 to 40 minutes in a jam.

Reduce the juice from 5 to 10 minutes and then pour over your white meats, fish and shellfish.

Pomelo health benefitsnutrition facts

Calories (kcal per 100 g)         35.9

Proteins (g per 100 g)                0.8

Carbohydrate (g per 100 g)       6.2

Lipids (g per 100 g)                     0.1


Vitamin C (mg per 100 g)            42.1

Vitamin B9 (micrograms )              17


Potassium (mg per 100 g)            167

Calcium (mg per 100 g)                23.3

Trace elements

Iodine (micrograms per 100 g)     0.46

Beta-carotene (mcg per 100 g)     281

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Creative Ways to Include Pomelo in Your Diet

Incorporating pomelo into your daily meals can be both delightful and nutritious. This versatile fruit can be used in a variety of dishes, ranging from salads to desserts and beverages, offering a refreshing twist to traditional recipes. Below are some creative ways to include pomelo in your diet, along with the nutritional benefits these recipes provide.

One of the simplest ways to enjoy pomelo is by adding it to salads. A pomelo and avocado salad, for instance, combines the tartness of pomelo with the creamy texture of avocado, creating a harmonious balance of flavors. Toss in some mixed greens, cherry tomatoes, and a light vinaigrette, and you have a nutrient-dense meal. The high vitamin C content in pomelo enhances iron absorption from the greens, making it a powerful immune booster.

For those with a sweet tooth, pomelo can be an excellent ingredient in desserts. A pomelo sorbet is a refreshing treat, especially during warmer months. Simply blend pomelo juice with a bit of honey and freeze it for a healthy alternative to ice cream. This dessert is not only low in calories but also rich in antioxidants, supporting overall health.

Pomelo can also be used in beverages. A pomelo and mint smoothie is a rejuvenating drink that can be enjoyed at any time of the day. Blend pomelo segments with a handful of fresh mint leaves, a splash of coconut water, and some ice. This smoothie is hydrating and packed with essential vitamins and minerals, promoting good skin health and hydration.

Don’t forget savory dishes, where pomelo can add a burst of flavor. Try a pomelo salsa to accompany grilled fish or chicken. Combine diced pomelo with red onion, cilantro, jalapeños, and a squeeze of lime for a zesty topping. This salsa not only enhances the taste of your meal but also provides a good dose of dietary fiber and vitamins.

Incorporating pomelo into your diet can be both exciting and beneficial. Whether in salads, desserts, beverages, or savory dishes, pomelo adds a unique flavor while contributing to your nutritional intake, making it a valuable addition to any meal plan.

Potential Side Effects and Precautions

While the pomelo fruit is celebrated for its numerous health benefits, it is equally important to be aware of potential side effects and necessary precautions when incorporating it into your diet. One primary concern is the potential for allergic reactions. Individuals allergic to citrus fruits may experience symptoms such as itching, swelling, or difficulty breathing upon consuming pomelo. If you are unsure about any allergies, it is advisable to consult with a healthcare professional before adding pomelo to your routine.

Another significant consideration is the interaction between pomelo and certain medications, particularly statins. Pomelo contains compounds that can interfere with the enzymes responsible for metabolizing statins, potentially leading to increased blood levels of the medication and a higher risk of side effects. This interaction is similar to that of grapefruit and statins, and it is crucial to discuss with your doctor if you are on such medications.

Overconsumption of pomelo can also lead to adverse effects. Due to its high fiber content, excessive intake may cause digestive issues such as bloating, gas, or diarrhea. Moderation is key, and it is generally recommended to consume pomelo as part of a balanced diet.

To safely enjoy the benefits of pomelo, start with small quantities to gauge your body’s response, especially if you have never tried it before. Ensure you wash the fruit thoroughly to remove any pesticides or contaminants on the skin. When consuming pomelo, balance it with other fruits and vegetables to maintain a diverse and nutrient-rich diet.

By being mindful of these potential side effects and taking appropriate precautions, you can enjoy the nutritional benefits of pomelo without compromising your health. Always consult with healthcare providers if you have any existing health conditions or are taking medications that could interact with this fruit.


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