Health Benefits of Pomelo

Health Benefits of Pomelo
Image by Engin Akyurt from Pixabay

Pomelo is a citrus fruit that is native to Southeast Asia. It is the largest of all citrus fruits, with a thick, spongy rind that can be yellow, green or pink in color. The flesh of the fruit is pale pink or yellow and has a sweet and slightly tart flavor. Pomelos are often eaten fresh or used in salads, desserts, and drinks. They are rich in vitamin C, potassium, and other nutrients, and are believed to have several health benefits, including improving digestion and boosting immunity.

Nutrition facts of pomelo:

Pomelo is a nutritious citrus fruit that provides a variety of vitamins, minerals, and other beneficial nutrients. Here are the nutrition facts for one medium-sized pomelo, which is approximately 800 grams:

  • Calories: 231
  • Carbohydrates: 59 grams
  • Fiber: 8 grams
  • Protein: 4 grams
  • Fat: 0.4 grams
  • Vitamin C: 569% of the Daily Value (DV)
  • Vitamin A: 7% of the DV
  • Potassium: 23% of the DV
  • Magnesium: 6% of the DV
  • Calcium: 6% of the DV

Pomelo is especially rich in vitamin C, providing over five times the recommended daily intake in just one serving. It is also a good source of dietary fiber, which can promote digestive health and help you feel full. Additionally, pomelo is low in calories and fat, making it a great addition to a healthy, balanced diet.

Health Benefits of Pomelo:

Pomelo, also known as shaddock, is a large citrus fruit native to Southeast Asia. It is a close relative of the grapefruit and shares many of the same health benefits. In fact, pomelo is often called the “great-grandfather of the grapefruit” because it is believed to be the ancestor of the modern grapefruit. Here are some of the key health benefits of pomelo.

Boosting Immunity

Pomelo is an excellent source of vitamin C, which is a powerful antioxidant that helps to protect cells from damage caused by free radicals. Vitamin C also helps to boost the immune system by stimulating the production of white blood cells, which help to fight off infections and diseases.

Pomelo contains approximately 115% of the recommended daily intake of vitamin C per 100 grams of fruit. This makes it a great choice for people who want to boost their immune system naturally.

Lowering Cholesterol

Pomelo contains a compound called naringin, which has been shown to help lower cholesterol levels in the blood. Naringin works by inhibiting the production of an enzyme called HMG-CoA reductase, which is involved in the production of cholesterol in the liver.

Several studies have shown that naringin can help to lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels, which can help to reduce the risk of heart disease.

Supporting Digestive Health

Pomelo is a good source of dietary fiber, which is essential for maintaining good digestive health. Fiber helps to promote regular bowel movements, reduce constipation, and prevent the development of certain digestive disorders, such as diverticulitis and irritable bowel syndrome.

In addition to fiber, pomelo also contains enzymes that aid in digestion, such as amylase, which breaks down carbohydrates, and protease, which breaks down proteins.

Promoting Weight Loss

Pomelo is low in calories and high in fiber, which makes it an excellent food choice for people who are trying to lose weight. The fiber in pomelo helps to promote feelings of fullness, which can help to reduce overall calorie intake.

Additionally, pomelo contains compounds called flavonoids, which have been shown to help regulate metabolism and reduce the accumulation of body fat.

Reducing Inflammation

Pomelo contains a variety of antioxidants and anti-inflammatory compounds that help to reduce inflammation in the body. Chronic inflammation has been linked to a variety of health problems, including heart disease, cancer, and autoimmune disorders.

One study found that drinking pomelo juice reduced markers of inflammation in the blood, suggesting that pomelo may be an effective natural remedy for inflammation.

May fight cancer cells:

Pomelo is a citrus fruit that may have anticancer properties. Studies have found that the fruit contains compounds like naringenin and limonin, which have been shown to have anticancer effects in animal and test-tube studies.

For example, some studies have suggested that these compounds may help prevent the growth and spread of cancer cells in the breast, lung, and colon. Other research has found that pomelo extract may be able to induce cell death in leukemia and lymphoma cells.

While more research is needed to determine the exact mechanisms behind pomelo’s potential anticancer effects and how it may affect humans, incorporating this fruit into your diet as part of a healthy, balanced lifestyle may be a smart choice.

May boost heart health:

Pomelos are a good source of vitamin C and other antioxidants, which may help improve heart health. Antioxidants help protect cells from damage caused by free radicals, which can contribute to the development of heart disease. In addition, pomelos are low in calories and high in fiber, which may help promote weight loss and reduce the risk of obesity, a risk factor for heart disease. However, it is important to note that pomelos, like all citrus fruits, can interact with certain medications, such as statins, so it is important to talk to a healthcare professional before adding pomelos to your diet if you are taking medication for heart health.

May be antibacterial and antifungal :

Pomelos contain compounds that have been shown to have antibacterial and antifungal properties. For example, pomelos contain naringenin, a flavonoid that has been shown to have antimicrobial activity against a variety of bacteria and fungi. In addition, the essential oil extracted from pomelo peel has been found to have antibacterial and antifungal effects. These properties may make pomelos a useful addition to a healthy diet for people who are looking to support their immune system and promote overall health. However, it is important to note that more research is needed to fully understand the potential health benefits of pomelos, and pomelos should not be used as a replacement for medical treatment of bacterial or fungal infections.

Easy to add to your diet:

Pomelo is a delicious and easy-to-incorporate fruit that can be added to your diet in a variety of ways. Here are a few ideas:

  1. Eat it fresh: Simply peel the thick rind and enjoy the juicy, sweet flesh.
  2. Add it to salads: Pomelo adds a refreshing burst of flavor to green salads, fruit salads, and even grain-based salads.
  3. Use it in marinades: The fruit’s acidity and sweetness make it a great addition to marinades for chicken, fish, or tofu.
  4. Make a pomelo salsa: Dice the fruit and combine it with diced tomatoes, red onion, cilantro, and lime juice for a delicious and healthy salsa.
  5. Juice it: Pomelo juice is a refreshing and healthy drink that can be enjoyed on its own or mixed with other fruits or vegetables.

Incorporating pomelo into your diet is a simple and tasty way to reap the many potential health benefits of this nutritious citrus fruit.


In conclusion, pomelo is a delicious and nutritious fruit that offers a wide range of health benefits. From boosting immunity to promoting weight loss, incorporating pomelo into your diet can help to improve your overall health and wellbeing. So next time you’re looking for a healthy snack, consider reaching for a juicy pomelo.


Here are some frequently asked questions about the health benefits of pomelo, along with their answers:

Q: What is pomelo?

A: Pomelo is a citrus fruit that belongs to the Rutaceae family. It is the largest citrus fruit and is similar to grapefruit in taste and appearance. It has a thick rind and a sweet, tangy flesh.

Q: Can pomelo help with digestion?

A: Yes, pomelo can aid digestion due to its high fiber content. Fiber helps promote regular bowel movements, prevent constipation, and support a healthy digestive system.

Q: Is pomelo beneficial for weight loss?

A: Pomelo can be a beneficial addition to a weight loss diet. Its high fiber content can help increase feelings of fullness, reduce appetite, and promote healthy digestion. However, it’s important to maintain a balanced diet and consider portion sizes to achieve weight loss goals.

Q: Is pomelo safe for everyone to consume?

A: In general, pomelo is safe for most people to consume. However, if you are taking certain medications, such as statins or certain anti-anxiety drugs, it’s advisable to consult with your healthcare provider. Pomelo contains compounds that can interfere with the metabolism of these medications, potentially leading to adverse effects.

Remember to wash the pomelo thoroughly before consuming it and store it in a cool, dry place.

Please note that while pomelo has numerous potential health benefits, it’s always a good idea to consult with a healthcare professional or nutritionist for personalized advice, especially if you have any specific health concerns or conditions.

Leave a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.