4 health benefits of pomelos

Pomelos are packed with essential nutrients, making them a valuable addition to any diet. According to health news platform WebMD, a peeled pomelo, typically weighing around 21 ounces (610 grams), provides 231 calories, 5 grams of protein, 59 grams of carbohydrates, and 6 grams of fiber.

In terms of vitamins and minerals, a pomelo offers 12.6% of the daily value (DV) for riboflavin, 17.3% of the DV for thiamine, 412% of the DV for vitamin C, 32% of the DV for copper, and 28% of the DV for potassium.

With their nutritional profile, adding pomelos to your diet may offer the following four key health benefits:

1. Aiding digestion

The fiber in pomelos plays a vital role in digestive health by helping move food through the digestive system and preventing constipation. Additionally, fiber acts as a food source for healthy gut bacteria, promoting balanced digestion.

Incorporating pomelos into your daily diet provides a variety of health benefits. Illustration photo by Unsplash

2. Supporting weight management

Pomelos are low in calories but high in fiber and protein, making them an excellent choice for those looking to control their weight. The fiber content helps you feel fuller for longer, reducing cravings and helping curb overeating. Meanwhile, their low-calorie profile allows you to enjoy a larger portion of food without increasing your calorie intake.

3. Fighting free radicals

Free radicals—unstable compounds found in the environment and food—can accumulate in the body and contribute to cell damage, increasing the risk of chronic diseases such as cancer, as per Healthline.

Pomelos, packed with vitamin C and other antioxidants like naringenin and naringin, help neutralize free radicals and reduce oxidative stress. They also contain lycopene, a potent anti-inflammatory antioxidant, which is also associated with cancer prevention and general health improvement.

4. Promoting heart health

Pomelos may offer significant heart health benefits by helping reduce cholesterol and triglyceride levels. A study conducted with pomelo extract in rats revealed reductions of up to 21% in triglycerides and 41% in LDL ("bad") cholesterol.

Other studies suggest pomelos may help prevent the absorption of harmful fats during digestion, though further research is needed to confirm these effects in humans.

While pomelos provide numerous health benefits, there are a few things to keep in mind. If you are on statin medications for high cholesterol, pomelos contain compounds called furanocoumarins, which may interfere with how your body processes these medications. Always consult your healthcare provider before adding pomelos to your diet if you're taking statins.

Additionally, be cautious when consuming dried pomelo snacks, as they may contain added sugars and have a higher calorie count than fresh pomelo fruit. Always check the label to ensure you’re making a healthy choice.