Pomelo, known scientifically as **Citrus maxima** or **Citrus grandis**, is referred to by various names, including “Chakotra” in Hindi, “Karuna” in Sanskrit, “Batabilebu” in Bengali, “Pamparapanasa” in Telugu, and “Bambilimaas” in Tamil. This fruit primarily thrives in Southeast Asia, particularly in countries like Malaysia, Thailand, southern China, Fiji, and India.
Nutritional Profile (per 100 grams of skinned pomelo):
– **Calories:** 38
– **Protein:** 0.76 g
– **Fat:** 0.04 g
– **Carbohydrates:** 9.62 g
– **Fiber:** 1 g
– **Calcium:** 4 mg
– **Iron:** 0.11 mg
– **Vitamin A:** 8 IU
– **Vitamin C:** 61 mg
Health Benefits of Pomelo
1. Rich in Vitamin C
Pomelo is an excellent source of vitamin C, essential for protecting cells and supporting healthy skin, blood vessels, and bones. The recommended daily intake for adults aged 19–64 is 40 mg.
2. Antioxidant Source
Pomelo is rich in antioxidants, which combat harmful free radicals and reduce oxidative stress. Key antioxidants in pomelo include naringenin and naringin, common in citrus fruits, as well as lycopene, which is also found in tomatoes.
3. Good Source of Carotenoids and Vitamin A
Pomelo contains carotenoids that support immune function and contribute to vitamin A production. Vitamin A is vital for eye health, bone formation, and may help reduce cancer risk.
4. High in Fiber
One pomelo provides about 6 grams of fiber. Most adults should aim for at least 25 grams daily, making pomelo a great addition to your diet. Its insoluble fiber aids in digestion and helps prevent constipation.
5. Aids in Weight Management
Pomelo contains a unique compound called carnitine palmitoyl-transferase, which can assist in weight loss by promoting fat burning.
6. Supports Heart Health
Pomelo may enhance heart health by lowering cholesterol and triglyceride levels. The antioxidants naringenin and lycopene support heart function and improve blood circulation.
7. Potential Anti-Aging Effects
The high antioxidant content in pomelo can help protect skin from damage, potentially slowing down the aging process.
8. Beneficial for Diabetes Management
Despite its natural sugars, pomelo has a low glycemic load, meaning it doesn’t cause rapid spikes in blood sugar levels. Its antioxidant properties also support detoxification, which is beneficial for diabetes management.
9. Supports Liver Health
Pomelo’s antioxidants help reduce oxidative stress in the liver, promoting detoxification and overall liver health.
10. May Help with Cancer Prevention
Pomelo skin contains bioflavonoids that can reduce symptoms of certain cancers, such as pancreatic and intestinal cancers. It may also help eliminate excess estrogen, potentially lowering breast cancer risk, while its fiber content may protect against colon cancer.
11. Remedies for Gum Health
Pomelo’s vitamin C content helps prevent gum damage and supports dental health, reducing the risk of bleeding and other oral issues.