The pomelo is a large Asian citrus fruit closely related to the grapefruit.

It is shaped like a teardrop and has green or yellow flesh and thick, pale skin. It can grow to the size of a cantaloupe or larger.

Pomelo tastes similar to grapefruit, but it is sweeter.

It contains several vitamins, minerals and antioxidants that make it a healthy addition to your diet.

Here are 9 health benefits of pomelo, including how to easily add it to your diet.

9 health benefits of pomelo

1. Very nutritious
Pomelo contains a variety of vitamins and minerals and is an excellent source of vitamin C.

One peeled pomelo (about 21 ounces or 610 grams) contains (1):

• Calories: 231
• Protein: 5 grams
• Fat: 0 grams
• Carbohydrates: 59 grams
• Fiber: 6 grams
• Riboflavin: 12,6% of Daily Value (DV)
• Thiamine: 17,3% of DV
• Vitamin C: 412% of DV
• Copper: 32% of the DV
• Potassium: 28% of DV

One fruit contains several days' worth of vitamin C, a powerful antioxidant that boosts the immune system and helps prevent cell damage caused by harmful compounds called free radicals (2).

Pomelo is also rich in other vitamins and minerals, including potassium, which helps regulate fluid balance and blood pressure (3).

Additionally, pomelo contains several other vitamins and minerals in smaller quantities.

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Pomelo is particularly rich in vitamin C and potassium and contains several other vitamins and minerals, as well as protein and fiber.

2. Full of fiber

One pomelo offers 6 grams of fiber. Most people should aim to consume at least 25 grams of fiber per day. Fruit is therefore a great way to help you meet your needs (4).

It is particularly rich in insoluble fiber, which helps bulk up your stools and prevent constipation (5).

Dietary fiber also serves as a food source for the healthy bacteria in your gut (6).

Additionally, fruit fiber, such as that from pomelo, has been linked to improved bone density, long-term weight maintenance, better gut and brain health, and a decreased risk of certain chronic illnesses (seven).

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One pomelo contains 6 grams of fiber. Fiber can help bulk up your stools, feed healthy gut bacteria, and promote overall well-being.

3. May Promote Weight Loss

Pomelo can help you lose weight.

One peeled pomelo (about 21 ounces or 610 grams) contains 230 calories, which is a relatively low number for such a large volume of food.

Eating plenty of low-calorie foods can help you eat fewer calories (8).

Additionally, pomelo contains protein and fiber, which can help you feel fuller longer.

Foods containing protein and fiber help induce a feeling of fullness. So, you may find it easier to reduce your calorie intake and lose weight by choosing these foods (9).

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Pomelo is relatively low in calories for its large size and contains protein and fiber, which can help you feel full longer.

4. Rich in Antioxidants

Pomelo is full of antioxidants, which can help prevent and reverse cell damage caused by free radicals.

Free radicals are compounds found in the environment and foods. They can cause health problems and chronic diseases when they build up to high levels in your body (10).

Pomelo not only contains over 400% of the daily value for vitamin C, a powerful antioxidant, but also contains several other antioxidant compounds.

The main antioxidants in pomelo are naringenin and naringin, two substances commonly found in citrus fruits (11).

Additionally, pomelos contain lycopene, an anti-inflammatory antioxidant also found in tomatoes (12, 13).

Many of the benefits of pomelos, such as their anti-aging and heart-healthy properties, are attributed to their high antioxidant content.

summary

Grapefruit contains high levels of antioxidants, including vitamin C, naringenin, naringin, and lycopene, which may have various health benefits.

5. May Improve Heart Health

Pomelos may improve heart health by reducing levels of cholesterol and triglycerides, two blood lipids that have been linked to heart disease.

A 21-day study in rats found that supplementation with concentrated pomelo extract reduced triglyceride levels by up to 21%, total cholesterol by up to 6%, and LDL (bad cholesterol) by up to 41%. (14).

Another study showed that pomelo could reduce these blood fats by preventing cholesterol in food from being completely absorbed by the body (14).

However, more research in humans is needed to establish a link between pomelo and heart health.

Note that you should avoid pomelos if you are taking statins to treat high cholesterol.

Like grapefruits, pomelos contain compounds called furanocoumarins, which may affect statin metabolism (15).

summary

Pomelo extract has been shown to reduce blood fat levels in animal studies, but more research is needed in humans. If you are taking a statin medication, avoid pomelo.

6. May Have Anti-Aging Properties

Due to its high antioxidant content, pomelo may have an anti-aging effect.

Antioxidants, including vitamin C, can help prevent skin damage caused by harmful free radicals, allowing you to maintain a more youthful appearance (4).2).

Pomelo may also reduce the formation of glycation spike end products (AGEs), caused by high blood sugar (16, 17).

AGEs may contribute to the aging process by causing skin discoloration, poor circulation, vision and kidney problems, especially in people with type 2 diabetes (16, 17).

However, a test-tube study showed that pomelo extract significantly decreased the amount of EFAs that formed after exposure to sugar (16).

Additionally, pomelo peel essential oil is rich in antioxidants and may decrease melanin production in the skin, potentially helping to prevent discoloration and sun spots (18).

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Pomelo may have anti-aging properties due to its antioxidant content and its ability to decrease GEA formation.

7. May be antibacterial and antifungal

Pomelo may also have antibacterial and antifungal properties, although most research into these effects has used essential oils made from pomelo peel.

In a test-tube study, pomelo essential oil slowed the growth of bacteria on soft contact lenses (19).

Another study found that pomelo essential oil killed Penicillium expansum, a fungus capable of producing a harmful neurotoxin, more effectively than orange, lime, or lemon oils (20).

Although the fruit itself may claim some of these antibacterial and antifungal properties, more research is needed.

Because essential oils are very concentrated, you should not ingest them and they should be properly diluted before applying them to your skin.

summary

Grapefruit essential oils are antibacterial and antifungal. However, more research is needed to understand whether the fruit offers these benefits

8. May Fight Cancer Cells

Pomelo may also help kill cancer cells and prevent the spread of cancer.

A study in mice showed that pomelo peel extract inhibited tumor growth, strengthened the immune system, and destroyed cancer cells (21).

A similar study showed that a pomelo leaf extract killed skin cancer cells in mice (22).

Additionally, naringenin — one of the main antioxidants in pomelo — kills prostate and pancreatic cancer cells and slows the spread of lung cancer in test tube assays (23, 24, 25).

However, further research on humans is necessary to fully understand the effects of pomelo on cancer.

Finally, it is important to remember that pomelo contains much smaller amounts of these potentially carcinogenic compounds than the concentrated forms used in studies.

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Extracts of pomelo peels and leaves have been shown to destroy cancer cells and prevent the spread of cancer in test-tube trials. However, further research in humans is needed to understand the effect of pomelo on cancer.

9. Easy to Add to Your Diet

Pomelo is easy to add to your diet.

You may be able to buy fresh pomelo at a local Asian market. Dried pomelo is available online.

Although dried pomelo is commonly used in making desserts or as a candy in some Asian countries, it contains significantly more calories and sugar than fresh pomelo.

To peel pomelo, cut off an inch (2,5 cm) from the pointed end of the fruit. Next, cut 2,5-inch-long slashes into the thick crust around its diameter.

Peel the skin, section by section, using these notches.

After peeling the skin, you can easily divide the remaining fruit into sections. Like other citrus fruits, pomelo is separated into sections by a thin white fibrous membrane, called pith, which makes it easier to separate.

Pomelo can be eaten alone as a snack or used as a substitute for other citrus fruits in recipes. It also makes a great addition to salads.

summary

Pomelo is easy to peel and can be eaten alone or used in recipes. Dried pomelo contains more sugar and calories than raw pomelo.

The bottom line

Pomelo is a highly nutritious fruit, low in calories and rich in vitamins, minerals and antioxidants.

It also contains fiber and protein, which can help keep you full longer.

Although the product has many potential benefits, more human research is needed to fully understand its health effects.

Overall, grapefruit fruit is a healthy and unique addition to your diet.