12 Pomelo Fruit Health Benefits You Never Knew Existed + 4 Must-Try Recipes!

Ever had your grandma hand you a giant, thick-skinned fruit, saying, "Yeh chakotra khao, sehat ke liye accha hai"? That’s pomelo—India’s forgotten citrus gem! Known as Chakotra in Hindi, pomelo (Citrus maxima) is the largest citrus fruit, often mistaken for grapefruit but sweeter and milder. 

Packed with vitamin C, antioxidants, and digestive enzymes, it’s a powerhouse of wellness. From boosting immunity to aiding digestion, the pomelo health benefits are impressive. But is it safe for everyone? Let’s uncover the pomelo benefits and side effects, whether you can enjoy pomelo during pregnancy, and the many benefits of eating pomelo daily. 

Plus, we’ve got four unique recipes that make the benefits of pomelo fruit even more delicious. Ready to give this citrus superstar a spot on your plate? Let’s dive in!

Table Of Contents 

1. Nutritional Value of Pomelo Fruit 

2. 12 Health Benefits of Eating Pomelo Fruit 

3. 4 Must-Try Recipes to Reap the Pomelo Fruit Benefits 

4. Potential Side Effects of Pomelo Fruit 

5. The Final Say 

6. FAQs

7. References 

Nutritional Value of Pomelo Fruit 

Pomelo (Citrus maxima), the largest citrus fruit, which, though related to grapefruit, possesses a milder and sweeter taste. Known as "Chakotra" in India, it is cultivated largely in Assam, Kerala, and Maharashtra. 

Pomelos have been used in traditional medicine for their digestive as well as immune-boosting and detoxifying properties. Ripped with all the essentials of vitamins, minerals, and antioxidants, it is a powerhouse of nutrition.

Nutritional Profile of Pomelo (Per 100g Serving)

Also Read: Top 9 Apple Fruit Benefits and Uses That’ll Make You Grab One Right Now! 

12 Health Benefits of Eating Pomelo Fruit 

Here are the health benefits of eating pomelo fruit: 

1. Good for Pregnant Women

Pregnancy demands a constant supply of essential nutrients, and pomelo fruit benefits expecting mothers in several ways. It is rich in folic acid, a B vitamin crucial for DNA synthesis and fetal brain development. Folic acid supports rapid cell division in the early stages of pregnancy, preventing neural tube defects. The high vitamin C content also facilitates iron absorption and reduces the risks of maternal anaemia. 

Due to its natural hydration properties and fibre, pomelo also aids in combating pregnancy-induced constipation and keeps energy levels steady.

2. Supports Heart Health

Cardiovascular health is all about maintaining the delicate balance of blood lipids and vascular function. Pomelo fruit benefits the heart by supplying potassium, a key electrolyte that regulates blood pressure by counteracting sodium-induced hypertension. 

Additionally, pomelo contains flavonoids like naringin, which modulate cholesterol metabolism by inhibiting HMG-CoA reductase, the enzyme responsible for cholesterol synthesis. This mechanism reduces LDL (bad cholesterol) levels while promoting HDL (good cholesterol), lowering the risk of atherosclerosis and heart disease.

3. Aids Digestion

The gut harbours trillions of microbes, which are involved in the process of digestion, and pomelo fruit benefits digestive health by supporting both mechanical and biochemical processes. The high fibre content in pomelo adds bulk to stool, thus stimulating peristalsis and preventing constipation.

Its natural digestive enzymes break down proteins and fats more efficiently, which means less pressure on the stomach and pancreas. Citrus flavonoid naringenin enhances gut motility through its effects on the enteric nervous system, promoting smooth digestion and nutrient absorption.

4. Boosts Immune Function

A strong immune system depends on a well-coordinated response of white blood cells, cytokines, and antioxidants. Pomelo fruit benefits immunity by supplying vitamin C, a cofactor in the enzymatic activation of phagocytes, which engulf and destroy pathogens. 

In addition, limonoids, their bioactive compounds, control interferon production, which are proteins that alert the body about the activation of antiviral defence mechanisms. Beta-glucans make macrophage activity even stronger, ensuring quicker and more efficient responses to infections.

5. Helps Maintain Healthy Weight

Weight management isn’t just about calories—it’s about metabolic efficiency. Pomelo fruit benefits weight loss by activating AMPK (AMP-activated protein kinase), a cellular enzyme that promotes fatty acid oxidation and glucose uptake. 

The presence of nootkatone, a natural ketone found in pomelo, enhances mitochondrial activity, increasing energy expenditure. It has a high fibre content that induces satiety by slowing gastric emptying. The polyphenols regulate insulin sensitivity, thus making it less likely to store fats.

6. Beneficial for Respiratory Health

Lungs require smooth airflow to clear off mucus properly. Pomelos benefit the respiratory system because they provide bioflavonoids in the form of hesperidin, which acts to stabilise mast cells and limits histamine release that otherwise would cause allergic inflammation in the airways.

In addition, its vitamin C content promotes the recycling of glutathione in lung tissues, thereby protecting against oxidative damage from pollutants. The natural expectorant properties of pomelo also help reduce mucus production, making it very useful for those who experience asthma symptoms or chronic bronchitis.

7. Promotes Oral Health

Oral health isn’t just about strong teeth—it’s about maintaining a balanced oral microbiome. Pomelo fruit benefits the mouth by inhibiting bacterial biofilm formation, particularly from Streptococcus mutans, the primary culprit behind cavities. Its natural citric acid content promotes salivation, which neutralises acids and prevents enamel demineralisation. 

Additionally, pomelo's vitamin C is important in the synthesis of collagen, which helps strengthen gum tissue and prevent periodontal diseases such as gingivitis and periodontitis.

8. Supports Liver Function

The liver is the body’s detox powerhouse, breaking down toxins and metabolising nutrients. Pomelo fruit benefits liver health through its naringenin content, which activates PPAR-alpha (peroxisome proliferator-activated receptor alpha), a nuclear receptor that enhances fatty acid oxidation. 

This reduces hepatic fat accumulation, lowering the risk of non-alcoholic fatty liver disease (NAFLD). Furthermore, its antioxidant compounds neutralise reactive oxygen species (ROS) in liver cells, preventing oxidative stress-induced damage.

9. May Reduce Cancer Risk

Cancer prevention involves controlling cell proliferation, DNA integrity, and apoptosis. Pomelo fruit benefits cellular health through its high limonene content, which upregulates phase II detoxification enzymes, aiding in the breakdown of carcinogens. Additionally, naringenin inhibits cyclin-dependent kinases (CDKs), slowing uncontrolled cell division. The fruit’s flavonoids also modulate NF-κB signalling, reducing chronic inflammation—one of the key drivers of cancer progression.

10. Supports Skin Health

Healthy skin depends on collagen synthesis, hydration, and protection from environmental damage. Pomelo fruit benefits the skin by providing vitamin C, a cofactor for prolyl hydroxylase, the enzyme responsible for stabilising collagen fibres. This helps maintain skin elasticity and reduces the appearance of wrinkles. 

Besides, its polyphenols prevent oxidative stress induced by UV radiation by reducing lipid peroxidation in skin cells. The natural electrolytes of pomelo also help maintain moisture balance, thus preventing dryness and irritation.

11. Anti-Inflammatory Properties

Chronic inflammation is at the root of many diseases, from arthritis to metabolic disorders. Pomelo fruit benefits inflammation control through its flavonoids, which inhibit COX-2 (cyclooxygenase-2), an enzyme involved in the production of pro-inflammatory prostaglandins. 

Additionally, its naringin content modulates NF-κB activation, a key molecular pathway that drives inflammatory cytokine production. This dual mechanism reduces inflammation at both the cellular and systemic levels, making pomelo a natural anti-inflammatory food.

12. Protects Kidney Health (Bonus Benefit)

The kidneys filter waste and regulate fluid balance, but oxidative stress can impair their function. Pomelo fruit benefits kidney health by providing potassium, which helps maintain electrolyte balance and prevent kidney stone formation. Additionally, its natural citric acid content binds with calcium, reducing the risk of stone crystallisation. The flavonoids in pomelo also reduce oxidative stress in renal tissues, protecting against chronic kidney disease (CKD) progression.

Also Read: Herbal Detox For Weight Loss, Kidney Health & Recipe | ToneOp 

4 Must-Try Recipes to Reap the Pomelo Fruit Benefits 

Here are four recipes you can try to reap the benefits of pomelo fruit: 

1. Pomelo & Avocado Salsa

Ingredients:

• 1 cup pomelo segments

• 1 ripe avocado (diced)

• ½ red onion (finely chopped)

• 1 tbsp lemon juice

• 1 tsp honey

• ½ tsp black salt

• Fresh coriander (chopped)

Instructions: 

1. Gently mix all ingredients in a bowl.

2. Let it sit for 10 minutes for the flavours to meld.

3. Serve as a topping for grilled fish, tacos, or with tortilla chips.

2. Pomelo & Quinoa Power Bowl 

Ingredients:

• 1 cup cooked quinoa

• ½ cup pomelo chunks

• ½ cucumber (sliced)

• ¼ cup pomegranate seeds

• 1 tbsp olive oil

• 1 tsp flaxseeds

• Salt & pepper to taste

Instructions: 

1. Toss all ingredients together in a bowl.

2. Drizzle with olive oil and season as desired.

3. Serve chilled or at room temperature.

3. Spicy Pomelo Stir-Fry

Ingredients:

• 1 cup pomelo pieces

• 1 cup tofu (cubed)

• 1 bell pepper (sliced)

• 1 tsp soy sauce

• 1 tsp sesame oil

• 1 garlic clove (minced)

• ½ tsp red chilli flakes

Instructions: 

1. Heat sesame oil in a pan, add garlic, and sauté.

2. Add tofu and bell peppers, and stir-fry for 5 minutes.

3. Toss in pomelo, soy sauce, and chilli flakes, mix well.

4. Serve hot with steamed rice or noodles.

4. Pomelo Yogurt Parfait 

Instructions: 

• 1 cup Greek yogurt

• ½ cup pomelo pulp

• ¼ cup granola

• 1 tbsp chia seeds

• 1 tsp honey

Method:

1. Layer Greek yoghurt, pomelo, and granola in a glass.

2. Drizzle with honey and sprinkle with chia seeds.

3. Refrigerate for 15 minutes before serving.

Also Read: Stock Vitamin C For a Whole Year! 10 Dry Amla Benefits, Recipes and Tips 

Potential Side Effects of Pomelo Fruit 

While pomelo fruit benefits are numerous, excessive consumption may cause:

• Medication Interference: Pomelo, like grapefruit, inhibits cytochrome P450 enzymes, affecting drug metabolism, especially statins and antihypertensive drugs.

• Gastrointestinal Discomfort: High fibre content may lead to bloating, gas, or diarrhoea in sensitive individuals.

• Acid Reflux & Tooth Enamel Erosion: Its acidic nature may trigger heartburn and weaken tooth enamel over time.

• Allergic Reactions: Rare but possible in individuals allergic to citrus fruits, causing skin rashes or breathing issues.

• Kidney Concerns: High potassium levels can be harmful for individuals with kidney disease, leading to hyperkalemia.

The Final Say 

Pomelo isn’t just another citrus fruit—it’s the ultimate glow-up for your health! Packed with immune-boosting vitamin C, gut-friendly fiber, and heart-loving potassium, this juicy giant does it all. Want to keep your skin glowing, your metabolism fired up, and your digestion on point? Pomelo’s got your back. 

So the next time you are craving fresh, nutrient-laden snacks, make it about the pomelo. Your body and your taste buds will thank you! 

FAQs

1. Can I eat pomelo every day?
Yes, you can eat pomelo daily in moderate amounts. 

2. What is the best time to eat pomelo?
Pomelo is best consumed in the morning or as a mid-day snack for maximum nutrient absorption and digestive support. Avoid eating it right before bedtime to prevent acid reflux.

3. How is pomelo different from grapefruit?
Pomelo is larger, sweeter, and less bitter than grapefruit. It also has a thicker rind and is rich in different flavonoids that contribute to unique health benefits.

4. Can pomelo help with weight loss?
Yes, pomelo aids weight loss by promoting satiety, regulating blood sugar levels, and boosting metabolism through active compounds like nootkatone.

5. How do I store pomelo for longer freshness?
Store whole pomelos at room temperature for a week or refrigerate them for up to a month. Once peeled, keep the segments in an airtight container in the fridge for up to 3 days.

References 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC11153172/#:~:text=Pomelo%20(Citrus%20maxima)%2C%20the,ROS)%20and%20reducing%20cellular%20damage. 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC4778338/ 

• https://www.foodandnutritionjournal.org/volume12number2/nutritional-bioactive-and-health-potential-of-pomelo-citrus-maxima-an-exotic-underutilized-fruit/

  
  

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