Pummelo: Complete Vitamin Profile

Pummelo ‐ Vitamin Information

Pummelo, also known as by its scientific name Citrus maxima amongst other various common names such as shaddock, is an exotic and medicinal citrus fruit that has been in existence for centuries and continues to be a popular choice among many cultures around the world. In this paper, we will explore the nutritional profile of Pummelos and discuss the various vitamins which can be found inside them (1).

To start off, let us take a look at the macro-nutritional components of Pummelos; they are made up largely of carbohydrate, two thirds of which come from natural sugars like fructose and glucose and the remaining one third coming from dietary fibre (2). Additionally, they also have trace amounts of proteins and fats contained within them. These macronutrients make them an excellent source of energy and provide important nutrition when added to balanced meals or snacks on their own.

Now, let us move onto the micronutrient composition of Pumelos. One serving of pummelo provides 28% of vitamin C, an essential nutrient with powerful antioxidant properties (3). Adequate intake of Vitamin C helps protect our bodies from oxidative damage caused by free radicals while aiding in healthy development and functioning of several systems including metabolic, skin, digestive etc. The same serving of pummelo also offers 16% of vitamin A, required for physical growth and proper vision, 10% of thiamin for better nervous system functions, 8% of folate equivalent to B9 for efficient cell division, 5% of riboflavin equivalent to B2 for providing energy and 4% pantothenic acid for improved overall wellbeing (4).

In addition to these key vitamins, consuming pummelo gives you access to additional significant quantities of vitmains as well. These include 0.6mg of niacin (B3), 0.2 mg of vitamin E, 1% of vitamin K and 3% of boron (5). While Niacin plays a vital role in reducing cholesterol levels, regulating hormones, producing energy, maintaining smooth circulation and digestion, Vitamin E provides protection against harmful UV radiation and encourages youthful skin. Similarly, Vitamin K helps build strong bones and is involved in blood clotting processes while Boron works to support joint sensation and alertness.

We must mention here that whether a person needs to supplement their diet with extra vitamins depends primarily upon a person’s lifestyle, health condition and age (6). For instance, pregnant women tend to require higher amounts of iron and folic acid than normal adults to ensure that their baby receives adequate nourishment. Elderly people often lack calcium, thus increasing the portion size of dairy foods enough to meet RDI requirements would be favorable. Generally speaking however, including a variety of fresh fruits and vegetables in your daily meal plan should more than suffice both children and adults alike in terms of reaching optimal amounts of vitamins.

The data discussed above highlights how adding pummelo to your regular eating pattern enables you to fulfill your body’s need for all sorts of different vitamins and minerals. The crucial point to note is that being deficient in these nutrients could seriously hinder bodily functions causing ailments ranging mild headaches to severe organ-specific complications (7). Thus, incorporating pummelo into your meals not only arguably tastes good but also leads to lasting positive effects on ones health and wellbeing.

References

1. Dietz SJ, Martinez L. Nutrition Functions and Composition of Fruits. Adv Food Nutr Res 2020; 88:261 –87.

2. Williams MA, Roberts DP, Waistio JF. Nutritional content in high fiber diets: an overview. Cancer Chemotherapy Pharmacol 1987; 20(5):364–368.

3. Janiaud PG, Verdeaux G. Health Benefits of Vitamin C Intake From Fruit and Vegetables. Nutrients 2018; 10(3):385.

4. Runius M, Akesson B, Jo?nsson B. Vitamins A, D and E Content and Added Value of Biofortified Foods. International Journal of Molecular Science 2014; 15(8):13674–13695.

5. Constantina CH, Christina SC, Myriam DR. Dietary Minerals,trace elements, and vitamins in foods and water best sources. Romanica-Samancai 2015; 27:41–48.

6. CDC. Recommended Daily Allowances for Micronutrients. Centers for Disease Control and Prevention 2020 Dec. 18 [online]. Available from URL: https://www.cdc.gov/nutrition/dietaryreferenceintakes/vitaminsandminerals/recommended_intake_table.htm.

7. Desmarchelier CF, Pineiro MBM. Effects of Micronutrient deficiencies in humans. 2019 [online]. www.ncbi.nlm.nih.gov. Available from URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552679/.