13 Promising Health Benefits Of Pomelo

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Pomelo (Citrus maxima) is a teardrop-shaped natural and nonhybrid citrus fruit identical to large grapefruits. It tastes like sweet grapefruit and is commonly eaten and used for the festive season throughout Southeast Asia.

The presence of vitamin C, minerals, and antioxidants plays a vital role in pomelo benefits. So, enjoy all the perks of this yummy fruit, from boosting immunity to aiding weight loss. Here, explore the 13 promising health benefits of pomelo.


1. Great Source Of Fiber

Pomelo is a rich source of fiber, as consuming one pomelo supplies 6 grams of fiber. As a result, it's an excellent way to meet your daily fiber needs, as it packs a quarter of the recommended daily intake for women (25 grams) and a fifth for men (30 grams). This sweet and juicy fruit is mainly rich in insoluble fiber, which assists in adding bulk to stool and prevents constipation.

Dietary fiber is the food source of healthy bacteria in your stomach, so it's vital for digestive health. Besides this, high-fiber fruit plays an important role in lowering the risk of obesity, heart disease, type 2 diabetes, and certain cancers.

2. Fights Infections

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Pomelo has antibacterial and antifungal properties that aid in treating certain types of infections. Most research shows the potential effects of its peel oils. Its essential oil delays the bacteria development on soft contact lenses. Another study showed that its oil kills the fungus Penicillium expansum, which can create harmful neurotoxins, more effectively than other citrus fruit oils.

However, you should not consume essential oils because they are highly concentrated. Mix this oil with water before applying it to the skin. Apart from its oil, the fruit itself boasts some of these antifungal and antibacterial effects.

3. Promote Healthy Gums

Consuming pomelo fruit pushes dental problems at bay. This juicy fruit is an excellent source of vitamin C. Lacking vitamin C and other proper nutrition from food leads to gums bleeding and loss of tissue. Also, ascorbic acid deficiency has been linked with the development of gingivitis.

It packs vitamin A, which helps in collagen production and improves your gums and teeth health. It can boost the gums and oral surfaces and control infection and weakening, leading to harmful oral diseases and tooth loss. So, you can start eating pomelo to strengthen your gums and avoid dental problems.

4. Anti-aging Properties

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Pomelo has anti-aging properties, all thanks to its high antioxidant content. Vitamin C, an effective antioxidant, assists in preventing skin damage generated by toxic free radicals and aids in maintaining a youthful appearance. It also reduces advanced glycation end product (AGEs) formation caused by high blood sugar levels.

Consuming this fruit or its juices also helps to stimulate collagen production, a protein vital for keeping the elasticity and firmness of skin consistency. 

Benefits of pomelo fruits for the skin:

  • Decrease melanin production in the skin
  • Prevent discoloration and sunspots
  • Reduce skin inflammation, such as acne, scars, and dark spots
  • Lower skin irritation
  • Diminish the appearance of fine lines, wrinkles, and sunken skin.

5. Aid Weight Loss

Add this juicy fruit pomelo to your weight loss expedition, as it's a low-calorie and high-fiber fruit. Eating one pomelo, which is about 21 ounces or 610 grams, possesses 230 calories, which is very low in number for such a large volume meal. So, consuming this fruit can assist in keeping full on fewer calories.

Moreover, pomelo packs protein and fiber, essential nutrients to keep full for a long time. Protein and fiber-rich fruit also aid in feelings of fullness and lower cravings. Foods elevated in fiber stay in the stomach longer and decrease regular hunger. They also need more chewing time, therefore offering the body a long time to feel satisfied and lowering the risk of eating high-calorie food.

6. Maintains Heart Health

Pomelos may promote heart health by lowering cholesterol levels and triglycerides, two blood fats associated with heart disease. It also assists in maintaining another leading driver of heart disease, such as blood pressure, as this fruit is intrinsically high in potassium content.

Consuming pomelos functions in boosting cardiac muscle activity, reducing bad LDL cholesterol amounts, and naturally increasing good HDL cholesterol levels. A rat study shows that pomelo extract lowers total cholesterol by 6%, triglyceride levels by 21%, and bad cholesterol by 41%.

7. Fight Cancer Cells

Pomelo may prevent the spread of cancer by killing cancer cells. Studies show that pomelo peel extract stopped tumor growth, improved the immune system, and destroyed cancer cells. This fruit contains one of the vital antioxidants, naringenin, which destroys pancreatic and prostate cancer cells and even delays the spread of lung cancer.

It also retains the capacity to release excess estrogen, a female reproductive hormone concerned with breast expansion, and thus stops breast cancer. Remember that pomelo fruit includes a much smaller quantity of potentially cancer-killing substance.

8. Prevents Cold And Flu

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Pomelo provides abundant vitamin C, an essential nutrient that stimulates the body's innate defense mechanisms and prevents colds and flu. It acts to increase immunity by white blood cells in the system. Comsing fresh pomelo improves blood circulation with powerful antioxidants, which prevent toxin build-up in the body.

Expansion of harmful substances activates illnesses such as colds, asthma, allergies, etc., where the immune system fails to function normally. So, vitamin C is essential for the growth and development of all body tissues and is a major antioxidant for clearing toxins from the system.

9. Relaxes Muscle Cramps

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Lack of fluid, hydration, and electrolytes, including sodium, potassium, and magnesium, are the main causes of muscle soreness. It's also an excellent source of potassium, so drinking its juice supplies fluids and electrolytes required to prevent cramps.

Pomelo packs magnesium, a crucial mineral for optimal muscle function. The incredibly high magnesium levels in this juicy fruit make it a perfect option to get ease from muscle sores and cramps. When the muscles of the arms and legs are strained, consuming pomelo fruit can immediately reduce symptoms of pain and discomfort.

10. Uplifts Liver Functions

The high vitamin C in this pomelo assists in boosting glutathione production, a vital antioxidant that plays a crucial role in liver function. In addition, it packs powerful phytonutrients, such as naringenin and naringin, that work wonders in safeguarding the liver from harmful free radicals, thus preventing liver degeneration.

Moreover, these compounds have a strong antioxidant capacity and enhance lipid metabolism, which reduces the risk of developing fatty liver disease, in which excess fat accumulates in the liver, disrupts digestion and causes abdominal pain and discomfort.

11. Improve Hair Health

Due to its rich vitamin C content, pomelo is known to promote hair thickness and growth. The vitamin-rich fruit provides healthy hair development and boosts the roots of the hair.

  • Supports hair growth: The vitamin C and antioxidant content of pomelo fruit neutralizes harmful free radicals that cause weak and brittle hair and renews healthy hair growth.
  • Cures dandruff: Vitamin C content in this juicy fruit diminishes dandruff and enhances the overall health of the scalp. Applying the left-out pomelo bark or the juice extract on the scalp will assist in reducing dandruff and constant itching.
  • Add shine:¬†This fruit adds shine and luster to hair, making it more radiant and healthy.

12. Purifies Arterial Passages

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Clogging of arteries with fatty deposits is a major leading driver of diabetes-related heart complications and atherosclerosis. Mildly sweet pomelo juice is packed with pectin, which is very effective at clearing arteries of clogged arteries and unwanted buildup.

Moreover, vitamin C strengthens the elasticity of the arteries and keeps the arteries flexible. This nutrient delays atherosclerosis progression and controls damage to LDL cholesterol, which forms plaque in the arteries and can lead to strokes or heart attacks.

13. Respiratory Wellness

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Pomelo offers amazing respiratory wellness thanks to its antioxidants, including vitamin C, terpenoids, and polyphenols. The vitamin C-rich fruit strengthens the immune system activity to fight cough, cold, and sore throat effectively.

The terpenoid and polyphenol compounds in this juicy food offer useful decongestant properties, which help to clear excess phlegm trapped in the nasal passages. Besides this, high polyphenol foods control oxidative stress and inflammation and assist in reducing asthma symptoms, relieving breathing difficulties, and increasing lung strength.

Pomelo Nutritional Value

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Pomelo is a nutritious juicy fruit rich in vitamin C and various minerals. One peeled pomelo that's about 610 grams or 21 ounces supplies:

  • Calories: 231
  • Carbs: 59 grams
  • Fiber: 6 grams
  • Protein: 5 grams
  • Fat: 0 grams
  • Vitamin C: 412% of the daily value (DV)
  • Thiamine (vitamin B1): 17.3% of the DV
  • Riboflavin (Vitamin B2): 12.6% of the DV
  • Copper: 32% of the DV
  • Potassium: 28% of the DV

It also includes vitamin A, electrolytes, bioflavonoids, healthy fats, antioxidants, and enzymes. The key antioxidants in this fruit are naringenin and naringin. It also retains a high amount of beta-carotene, lycopene, and folic acid.

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