Grapefruit benefits have a lot. Like many citrus fruits, grapefruit is loaded with vitamin C, a nutrient shown to help boost your body’s immune system. Grapefruit is also loaded with Vitamin A, another vitamin that has been proven to help immune function. This powerful combination could help keep the amount of time you spend sick to a minimum. Here we are going to discuss the benefits of grapefruit, its nutrition, and its side effects.
Grapefruit Benefits for Health
The vitamins, antioxidants, and fiber in grapefruit provide several health benefits.
Supports Wound Healing
Vitamin C is necessary for wound healing in the body.2 Both animal and human studies have shown that tissue repair and wound repair happens faster with vitamin C supplementation. But researchers are not sure if this benefit applies to those who are not deficient in the vitamin.
Promotes Eye Health
Vitamin A, provided by grapefruit in the precursor form of beta carotene, is important for normal vision. Vitamin A may also play a role in the management of age-related macular degeneration (AMD). Studies have shown that taking supplements containing vitamin A, vitamin C, and other nutrients can reduce the risk of developing advanced AMD by 25%. Other experts have investigated dietary sources of key nutrients important for eye health. In one published study, grapefruit and grapefruit juice were listed as key dietary sources.
May Help Prevent Cancer
Pink grapefruit contains the antioxidant lycopene, which gives it its beautiful pink hue. A 2015 study suggested that eating a lycopene-rich diet may decrease prostate cancer risk.6 But the topic of vitamin C and cancer prevention has been hotly debated and researchers are not sure if vitamin C supplements or consuming more vitamin C foods can really provide this benefit.
Supports Heart Heath
Research has shown that eating grapefruit is associated with lower LDL (“bad”) cholesterol and higher HDL (“good”) cholesterol levels in the blood. It may also help to lower blood pressure in overweight adults.
Researchers who study cardiovascular risk disease factors have investigated grapefruit consumption along with the consumption of other fruits like blueberries, pomegranate, and apples. In a published review, study authors concluded that other fruits were associated with greater benefits with regard to heart health, but that fruit consumption, in general, is likely to help modulate related conditions such as hypertension, dyslipidemia, diabetes, and overweight/obesity.
Grapefruits contain flavanones, which are a subclass of flavonoids. Flavonoids have been shown to exhibit anti-inflammatory, anti-thrombogenic, antidiabetic, anticancer, and neuroprotective activities.
The citric acid contained in this bitter-sweet fruit creates an alkaline reaction post digestion. This, in turn, serves as a vital remedy against cold, cough, and flu. The bitter properties arising from an essence called ‘naringin’ tone up the system and the digestive process. Having said this, the nutritionist points out that no single fruit can by itself prevent acidity.
Increases in Metabolism and Weight Loss
Scientists at the American Nutrition and Medical Research Centre showed that grapefruit contains unique plant compounds that reduce insulin levels and in turn promote weight loss. Advocates of the renowned ‘Hollywood diet’, which first appeared in the 1970s, present grapefruit as an active fat burner. The lower starch levels also make it a safe alternative for the diabetics’ sweet tooth. The fiber-rich fruit makes you feel full for longer, thus functioning as an excellent suppressant.
Lowers Stroke Risk
A study conducted by the American Heart Association (2012) highlights that eating higher amounts of grapefruit may lower ischemic (blood clot-related) stroke and intracerebral stroke risk. Women who ate high quantities had a 19% lower risk than the women who consumed the least amount.
The Asia Pacific Journal of Clinical Nutrition brings forth the point that Grapefruit may work on a cellular level, increasing the amount of ATP, which is an ornate way of referring to increased ‘cellular energy. It gives the human body a feeling of fullness and normalcy, assisting it to fight fatigue and lethargy. Further, the high water content helps in keeping the skin supple and reducing the burning sensation caused during fever and similar situations. Nootkatone found in grapefruit helps to dispel the general tiredness caused by mundane chores.
Builds Stronger Bones
As per Texas A&M University’s Vegetable and Fruit Improvement research, orange and grapefruit juice regularly given to lab rats prevented osteoporosis, long considered an unavoidable aging disease in which bones become more likely to break.
One Cup Grapefruit Nutrition
- Calories: 74
- Total fat: 0.23 grams (g)
- Carbohydrates: 18.58 g
- Dietary fiber: 2.5 g (10 percent of daily value [DV])
- Protein: 1.45 g (2.9 percent DV)
- Sugars: 16.05 g
- Calcium: 28 milligrams (mg) (2.8 percent DV)
- Iron: 0.21 mg (1.17 percent DV)
- Magnesium: 18 mg (4.5 percent DV)
- Phosphorus: 18 mg (1.8 percent DV)
- Potassium: 320 mg (6.8 percent DV)
- Zinc: 0.16 mg (1.1 percent DV)
- Vitamin C: 79.1 mg (131.83 percent DV)
Grapefruit Side Effects
Grapefruit is commonly consumed as a food or juice. Grapefruit products are possibly safe when taken by mouth as a medicine. But it is possibly unsafe for postmenopausal adults to take grapefruit in large amounts.
If you take any medications, check with your healthcare provider before adding grapefruit to your diet or using it as a medicine. Grapefruit interacts with a long list of medications.
Why Grapefruit is good for you?
Grapefruit is a rich source of antioxidants, such as vitamin C. These can help combat the formation of free radicals, which experts believe give rise to cancer. A small grapefruit can provide 68.8 mg of vitamin C. The recommended adult intake of vitamin C is 75 mg per day for women and 90 mg for men.
What is the best time to eat grapefruit?
Many folks like the tart taste of a grapefruit but that tart taste actually stimulates your stomach's own digestive juices. That's why having grapefruit before dinner is a great way to activate your appetite and smooth out your digestion.
What is grapefruit good for sexually?
For men, certain foods can enhance and protect their reproductive health. Grapefruit and other citrus fruits are full of antioxidants, vitamin C, and folic acid all support sexual reproduction among men.
Is it OK to eat a grapefruit everyday?
Regularly consuming grapefruit is thought to improve heart health by reducing risk factors for heart disease, such as high blood pressure and cholesterol. In one study, people who ate grapefruit three times daily for six weeks experienced significant reductions in blood pressure over the course of the study.