Pomelo is a sizable citrus fruit native to Asia, closely resembling the grapefruit in both appearance and taste. This teardrop-shaped fruit boasts a thick, pale rind and can feature green or yellow flesh, growing to dimensions comparable to a cantaloupe or even larger. While its flavor profile is reminiscent of grapefruit, pomelo distinguishes itself with a sweeter taste. Rich in a variety of vitamins, minerals, and antioxidants, pomelo serves as a nutritious and beneficial addition to your daily diet. Here, we explore nine remarkable health benefits of pomelo, along with simple ways to incorporate this fruit into your meals.

1. Nutrient-Dense Delight

Pomelo is a treasure trove of vitamins and minerals, standing out as a fantastic source of vitamin C.

A peeled pomelo, weighing approximately 100 grams, offers the following nutritional profile:

  • Calories: 38
  • Protein: 0.8 grams
  • Fat: 0.1 grams
  • Carbohydrates: 9.5 grams
  • Fiber: 1 gram
  • Riboflavin: 2.1% of the Daily Value (DV)
  • Thiamine: 2.9% of the DV
  • Vitamin C: 69% of the DV
  • Copper: 3% of the DV
  • Potassium: 5% of the DV

This single fruit can provide several days' worth of vitamin C, a powerful antioxidant that significantly enhances the immune system, protecting cells from damage caused by harmful substances known as free radicals. Additionally, pomelo is abundant in potassium, which plays a crucial role in maintaining fluid balance and regulating blood pressure. Moreover, this citrus fruit offers a variety of other essential vitamins and minerals in smaller quantities, contributing to its overall nutritional profile. With its impressive concentrations of vitamin C and potassium, alongside notable levels of protein and fiber, pomelo is indeed a worthwhile addition to your diet.

2. Abundant in Fiber

A single pomelo (chakotara) contains approximately 6 grams of dietary fiber. For optimal health, it is recommended that individuals strive to consume at least 25 grams of fiber daily, making this fruit an excellent addition to your diet to help you meet that goal. Notably, pomelo is particularly rich in insoluble fiber, which contributes to stool bulk and aids in the prevention of constipation. Moreover, dietary fiber plays a crucial role as nourishment for the beneficial bacteria residing in your gut. This symbiotic relationship not only promotes digestive health but also enhances overall well-being.

Research suggests that the fiber found in fruits like pomelo is linked to multiple health benefits, including improved bone density, support for long-term weight maintenance, better gut and brain function, as well as a reduced risk of certain chronic diseases. With one pomelo delivering 6 grams of fiber, incorporating this fruit into your diet can significantly contribute to adding bulk to stools, nurturing healthy gut flora, and promoting comprehensive wellness.

3. Potential Weight Loss Benefits

Pomelo (chakotra) can be a beneficial addition to your weight loss journey. A single peeled pomelo, weighing approximately 21 ounces (610 grams), provides around 230 calories, which is surprisingly low considering the generous portion size it offers. Incorporating low-calorie foods like pomelo into your diet can aid in maintaining satiety while consuming fewer calories overall. This is particularly important as feeling full often leads to better dietary choices and reduced calorie consumption.

Furthermore, pomelo is a source of both protein and fiber, essential nutrients that contribute to prolonged feelings of fullness. Foods that are rich in these components can effectively help curb hunger, making it easier to manage your daily caloric intake and support weight loss goals. Overall, pomelo is a large fruit that is relatively low in calories while also providing beneficial nutrients that can assist you in feeling satisfied for extended periods.

4. Abundant in Antioxidants

The pomelo (chakotra) is an exceptional source of antioxidants, which play a crucial role in protecting and potentially repairing cellular damage induced by free radicals. These free radicals are unstable molecules generated from environmental factors and certain foods, and when they accumulate in significant amounts within the body, they can lead to various health issues and chronic diseases.

Notably, pomelo boasts an impressive content of vitamin C, providing over 400% of the Daily Value (DV) for this powerful antioxidant, alongside a variety of other beneficial antioxidant compounds. The primary antioxidants found in pomelo include naringenin and naringin, both of which are commonly associated with citrus fruits. Moreover, pomelos are rich in lycopene, an anti-inflammatory antioxidant that is also found in tomatoes, contributing to their health benefits.

The remarkable advantages of consuming pomelos, such as their potential to combat aging and promote heart health, can largely be attributed to their high antioxidant levels. With significant amounts of antioxidants like vitamin C, naringenin, naringin, and lycopene, pomelos may offer a wide range of health benefits.

5. Potential Benefits for Heart Health

Incorporating pomelos (chakotara) into your diet may contribute positively to heart health by lowering cholesterol and triglyceride levels, both of which are significant risk factors for heart disease. For instance, a 21-day study involving rats revealed that the administration of concentrated pomelo extract resulted in a reduction of triglyceride levels by as much as 21%, a decrease in total cholesterol by approximately 6%, and a remarkable drop of up to 41% in LDL (bad) cholesterol levels.

Additionally, another research study highlighted that pomelos might help mitigate these harmful blood fats by inhibiting the complete absorption of dietary cholesterol in the body. Nevertheless, it's important to note that further studies involving human participants are essential to firmly establish the relationship between pomelo and enhanced heart health.

It’s crucial to be cautious if you are on statin medications to lower cholesterol, as pomelo can interfere with these drugs. Similar to grapefruits, pomelos contain compounds known as furanocoumarins, which can alter the metabolism of statin medications. While pomelo extract has demonstrated the ability to lower blood fat levels in animal studies, additional human research is necessary to validate these findings. Therefore, if you are currently using a statin, it would be wise to avoid consuming pomelos.

6. Potential Anti-Aging Benefits

Thanks to its abundant antioxidant properties, pomelo (chakotra) may offer significant anti-aging effects. These antioxidants, notably vitamin C, play a vital role in safeguarding the skin from damage inflicted by harmful free radicals, thereby helping you achieve a more youthful look. Furthermore, pomelo may reduce the creation of advanced glycation end products (AGEs), which often arise from elevated blood sugar levels. AGEs are known to accelerate the aging process by contributing to skin discoloration, impaired circulation, and various complications affecting vision and kidney function, particularly in individuals with type 2 diabetes.

Interestingly, a specific study conducted in vitro demonstrated that pomelo extract remarkably lowered the quantity of AGEs formed after exposure to sugar. Additionally, the essential oil derived from pomelo peel is packed with antioxidants and has the potential to inhibit melanin production in the skin, which may help ward off discoloration and sunspots. Thus, the anti-aging properties of pomelo can be attributed to its rich antioxidant content and its capacity to reduce the formation of AGEs.

7. Potential Antibacterial and Antifungal Properties

Pomelo (chakotra) is noted for its possible antibacterial and antifungal characteristics, primarily attributed to studies focusing on essential oils derived from the peel of the fruit. For example, a laboratory study demonstrated that pomelo essential oil was effective in inhibiting the growth of bacteria on soft contact lenses, showcasing its potential as a natural disinfectant.

Another research effort revealed that pomelo essential oil exhibited superior efficacy in eliminating Penicillium expansum, a type of fungus known for producing neurotoxins, when compared to oils extracted from orange, lime, or lemon. Although the fruit itself may possess some level of antibacterial and antifungal qualities, further investigation is necessary to establish these effects. Given that essential oils are highly concentrated substances, they should never be ingested without proper guidance; instead, they must be diluted adequately before applying them to the skin. While pomelo essential oils display promising antibacterial and antifungal properties, continuing research is essential to determine if the actual fruit can provide similar benefits.

8. Potential Cancer-Fighting Properties

Research suggests that pomelo (pamplemousse) may play a role in combating cancer cells and inhibiting the proliferation of tumors. In a notable study involving mice, extracts derived from pomelo peel demonstrated a remarkable ability to suppress tumor growth, enhance immune function, and induce apoptosis in cancer cells. Similarly, another investigation found that an extract from pomelo leaves effectively targeted skin cancer cells in a mouse model. Furthermore, naringenin, a prominent antioxidant found in pomelo, has been identified as having the capacity to eliminate prostate and pancreatic cancer cells and to slow the progression of lung cancer in laboratory settings. Nevertheless, it is crucial to acknowledge that further research involving human subjects is essential to comprehensively understand the potential impact of pomelo on cancer. It is also worth noting that while pomelo fruit possesses certain beneficial compounds, the concentrations present are significantly lower than those found in the concentrated extracts utilized in scientific studies.

Extracts obtained from pomelo peels and leaves have exhibited promising results in laboratory studies concerning cancer cell destruction and the prevention of tumor spread. However, additional human studies are warranted to elucidate the specific effects of the pomelo fruit on cancer.

9. Effortless Integration into Your Diet

Incorporating pomelo into your daily meals is remarkably simple. You can often find fresh pomelo at your nearby Asian grocery stores, while dried versions are readily accessible for purchase online. In many Asian cultures, dried pomelo is frequently transformed into delightful desserts or consumed as a sweet snack; however, it's important to note that it tends to be significantly higher in calories and added sugars compared to its fresh counterpart.

When it comes to peeling pomelo, begin by slicing 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 thick rind to ease the peeling process. Utilize these notches to remove the rind section by section. Once the outer skin is discarded, the fruit can be effortlessly divided into segments. Similar to other citrus varieties, pomelo is sectioned by a thin, white, fibrous membrane known as the pith, which allows for easy separation. This tropical delight can be enjoyed on its own as a refreshing snack or can serve as a fabulous alternative to other citrus fruits in various recipes. Additionally, it is a fantastic ingredient to elevate salads. Overall, pomelo is not only easy to peel but also versatile, making it suitable for snacking or culinary creations. Remember that dried pomelo carries a higher sugar content and caloric value than fresh pomelo.

The Bottom Line

Pomelo, a remarkable fruit, is not only low in calories but also packed with essential vitamins, minerals, and antioxidants, making it a highly nutritious choice. This citrus delight is rich in fiber and protein, which can aid in enhancing satiety and keeping hunger at bay for an extended period. Although pomelo offers numerous potential health benefits, further research focusing on human subjects is necessary to comprehensively understand its health effects. In summary, adding pomelo (chakotra) to your diet can be a healthy and distinctive choice that brings variety and nutrition to your meals.