Image Source: Sunstar Davao
Did you know that Pomelo or Citrus grandis is the world’s largest citrus fruit? Pomelo season usually runs from November to January in the Philippines. It has a greenish to yellow peel, a whitish to deep red colored pulp, and a sweet-sour taste. Davao is the major producer of the sweet varieties due to its favorable climate and soil profile.
One serving is equivalent to 2 segments of the fruit (around 100 g) which contains:
● 51 calories which is a good low calorie snack or dessert for those who are trying to lose weight
● 46 mg of Vitamin C which already satisfies up to 75 % of the daily Vitamin C needs of adult Filipino Males and Females 19 - 29 y.o.
Here are some of the potential health benefits of this fruit when eaten regularly:
1. It is a good source of antioxidants. Pomelo is a good source of Vitamin C which acts as an antioxidant and helps with immune function and maintenance of healthy skin and gums. It is also a source of flavonoids which have antioxidant, antidiabetic and anticancer properties.
2. Helps prevent Iron Deficiency Anemia. Eating a vitamin C rich food such as Pomelo together with meat and vegetables improves iron absorption from these food sources. Iron is a mineral needed for the normal development of red blood cells that delivers oxygen and nutrients in the body. Iron deficiency anemia is especially critical for children and pregnant women because their body needs more iron for growth and development. Vegetarians are also at risk of iron deficiency due to plant-based diet. Thus, by adding a Vitamin C rich food like Pomelo together with vegetables or meat (for non-vegans) will improve the amount of iron we absorb from our diet.
3. It can prevent high blood cholesterol level. A recent study has shown that the phenolic compounds found in Pomelo extract were able to inhibit pancreatic lipase and cholesterol esterase which are enzymes that break down fat in the gut for absorption. By inhibiting these enzymes, the absorption of fat is delayed and less fat enters the bloodstream. Thus, adding pomelo into your diet may help prevent dyslipidemia or high cholesterol levels together with a balanced diet and proper medication.
4. It is a good snack or dessert option for weight loss or weight maintenance. One serving of Pomelo (2 segments) only contains 51 calories which is only 20% of the calories from 1 cup of rice. Aside from its bulky appearance, it can be more filling because of its water content which makes it a good snack option for weight loss or weight maintenance.
In general, having a balanced and varied diet will help you satisfy your daily nutritional needs. You may add one serving (2 segments or 100 g) of the fruit as a dessert or afternoon snack or add into savory dishes, pastries and desserts. So what are you waiting for? Grab your pomelo and share with us your favorite Pomelo dish!
/AET
References:
Chavez, L.L., de Leon, S.Y., Claudio, V.S. (2006). Basic Foods for Filipinos, 4th ed. Manila: Merriam & Webster Bookstore, Inc.
DOST-FNRI. Food Exchange Lists for Meal Planning, 4th ed.
Food and Nutrition Research Institute, Department of Science and Technology (2018). Philippine Dietary Reference Intakes 2015.
Food and Nutrition Research Institute, Department of Science and Technology (1997). The Philippine Food Composition Tables of 1997.
Mäkynen, K., Jitsaardkul, S., Tachasamran, P., Sakai, N., Puranachoti, S., Nirojsinlapachai, N., ... & Adisakwattana, S. (2013). Cultivar variations in antioxidant and antihyperlipidemic properties of pomelo pulp (Citrus grandis [L.] Osbeck) in Thailand. Food chemistry, 139(1-4), 735-743.
