- What you need to know
- Calories and nutritional value
- As it is
- Expert commentary
Elena Ostrovskaya, endocrinologist, specialist in preventive and anti-aging medicine at the European Medical Center (EMC);
Yaroslav Klyuchevsky, chef of the highest category, brand chef, crisis manager in the restaurant business.
Pomelo: what you need to know about the product
Pomelo has a sweet, slightly sour taste with a hint of bitterness.
Pomelo is a citrus fruit similar to grapefruit but larger in size. Pomelo (scientific name: Cītrus maximas) is native to subtropical and tropical Southeast Asia and belongs to the Rutaceae family. It is also called Chinese grapefruit, pompelmousse and sheddock. Pomelo has a sweet, slightly sour taste with a hint of bitterness. It is less sour than lemon and not as tart as grapefruit.
Calorie content and nutritional value of pomelo
Pomelo is a fairly low-calorie fruit; it contains fewer calories than a tangerine, orange or pear.
Fruit composition may vary depending on fruit size and maturity, growing conditions, climate, and storage (1). One peeled fruit weighing approximately 600 g contains (2):
- Calories – 231 Kcal
- Fat – 0.2 g
- Protein – 4.6 g
- Carbohydrates – 59 g
- Fiber – 6.1 g
- Sodium – 6.1 mg
- Calcium – 24 mg
- Potassium – 1315 mg
- Iron – 0.7 mg.
Endocrinologist Elena Ostrovskaya says that pomelo is a fairly low-calorie fruit: “It has fewer calories than tangerines, oranges and pears. Pomelo is low in carbohydrates. This is especially important for patients with diabetes, obesity, insulin resistance and other carbohydrate metabolism disorders.
Pomelo is healthy not only due to its low calorie content, but also due to its fiber content. The peel of the pomelo is also a useful part of the fruit. In addition, all bitter-tasting foods are rich in antioxidants. They are also important for people with a history of chronic inflammation, oxidative stress, obesity and insulin resistance.
Pomelo contains a lot of vitamin C, B vitamins, vitamin PP, and fruit acids. They are important for metabolic processes and normalization of intestinal microflora.”
Benefits of pomelo: 7 properties
Pomelo reduces cholesterol and triglyceride levels – fats in the blood that increase the risk of heart disease
Pomelo improves immunity, helps reduce blood pressure, supports brain, gastrointestinal and heart health, and also helps normalize weight. It can be added to the diet of those who adhere to proper nutrition.
1. Supports immunity
Pomelo contains vitamin C. It is a recognized antioxidant that is used to support the immune system. It prevents harmful compounds called free radicals, which are associated with many chronic diseases, from damaging cells.
2. Regulates pressure
Pomelo is rich in vitamins, minerals and nutrients, including copper, fiber and potassium, which helps regulate fluid balance and blood pressure.
3. Supports heart function
Pomelo reduces cholesterol and triglyceride levels – fats in the blood that increase the risk of heart disease. Doctors studied the effects of concentrated pomelo extract and concluded that its use reduced triglyceride levels by up to 21%, total cholesterol by up to 6%, and “bad” LDL cholesterol by up to 41% (3).
4. Promotes brain and gastrointestinal health
One pomelo contains 6 g of fiber. It is necessary for beneficial bacteria in the intestines, which affect both the immune system and the stable functioning of the stomach and intestines. Fruit fiber is needed for the whole body, in particular for brain function and maintaining bone density.
5. Helps maintain youth
Antioxidants prevent free radical damage to the skin. Pomelo, like other citrus fruits, reduces the formation of advanced glycation end products (AGEs), a group of compounds that may be a factor in aging and the development of many degenerative diseases such as diabetes, atherosclerosis, and Alzheimer’s disease (4).
Pomelo peel essential oil is rich in antioxidants and helps reduce melanin production in the skin, potentially helping prevent skin discoloration and dark spots (5).
6. Helpful for weight loss
In addition to being low in calories, pomelo is high in fiber. By adding citrus fruits to your diet, you can get rid of hunger for a long time and overeat less.
7. Has an antifungal effect
Pomelo contains beneficial essential oils. One study found that they can kill the fungus Penicillium expansum, which produces a harmful neurotoxin. Scientists have confirmed that pomelo oil is more effective than the oils of other citrus fruits – orange, lime and lemon.
Essential oils are highly concentrated and should not be ingested, but should be applied diluted to the skin. It is worth doing a test on a small area of your hand first to make sure there is no allergy.
You should avoid eating pomelo if you are taking statins for high cholesterol. Like grapefruit, pomelo contains compounds that may interfere with statin metabolism (6).
How to eat pomelo
Pomelo can be eaten alone as a snack or used in recipes in place of other citrus fruits
Both fresh and dried pomelo are sold. The second option is usually used for making desserts or as a replacement for not-so-healthy snacks. Dried fruits contain more calories due to added sugar, so their consumption should be limited.
To peel the fruit, cut off a couple of centimeters from the pointed end of the pomelo. Score the thick skin and remove it. The peeled fruit is easily divided into slices, like an orange. Between them there remains a thin white shell – albedo.
Pomelo can be eaten alone as a snack or used in recipes in place of other citrus fruits, including in fresh salads.
Pomelo salad with shrimp
Pomelo salad with shrimp
Ingredients for four servings:
- pomelo – 1 pc
- Greek yogurt – 8 tbsp. l.
- large shrimps – 12 pcs.
- quail eggs – 6 pcs.
- salad mix – 200 g
- pine nuts – 4 tbsp. l.
- nut sauce – 4 tbsp. l.
- Spread Greek yogurt evenly over salad bowl.
- Place lettuce leaves on top and sprinkle with nut sauce.
- Arrange shrimp, peeled pomelo slices and quail eggs.
- Sprinkle the salad with pine nuts.
Pomelo does not help to reduce weight, since it does not contain any special substances for this