GRAPE FRUIT
The Cancer Research. Grapefruit are rich sources of vitamin
C and the pink and red varieties contain carotenoids (including lycopene and
beta-carotene) and dietary fiber. Dietary fiber can act in several ways to
lower cancer risk, including helping with weight control.
Science-Based
Benefits of Grapefruit
Grapefruit is a tropical citrus fruit known for its sweet
and somewhat sour taste.
It's rich in nutrients, antioxidants and fiber, making it
one of the healthiest citrus fruits you can eat.
Research shows that it may have some powerful health
benefits, including weight loss and a reduced risk of heart disease.
Here are 10 evidence-based health benefits of grapefruit.
1. It's Low in Calories, Yet High in Nutrients
Grapefruit is an incredibly healthy food to include in your
diet. That's because it's high in nutrients, but low in calories. In fact, it's
one of the lowest-calorie fruits.
It provides a decent amount of fiber, in addition to more
than 15 beneficial vitamins and minerals.
Here are some of the major nutrients found in half of a
medium-sized grapefruit:
Calories: 52
Carbs: 13 grams
Protein: 1 gram
Fiber: 2 grams
Vitamin C: 64% of the RDI
Vitamin A: 28% of the RDI
Potassium: 5% of the RDI
Thiamine: 4% of the RDI
Folate: 4% of the RDI
Magnesium: 3% of the RDI
Additionally, it is a rich source of some powerful
antioxidant plant compounds, which are likely responsible for many of its
health benefits.
SUMMARY:
Grapefruit is low in calories and also provides a
significant amount of fiber, vitamins, minerals and antioxidants.
2. It May Benefit Your Immune System
Eating grapefruit regularly may be beneficial for your
immune system.
It's prized for its high content of vitamin C, which has
antioxidant properties known to protect your cells from harmful bacteria and
viruses.
Additionally, several studies have shown vitamin C to be
beneficial for helping people recover more quickly from the common cold .
Many other vitamins and minerals found in grapefruit are
known to benefit immunity, including vitamin A, which has been shown to help
protect against inflammation and several infectious diseases.
Grapefruit also provides small amounts of B vitamins, zinc,
copper and iron, which all work together in the body to promote immune system
function. They also help maintain the integrity of your skin, which acts as a
protective barrier to infection.
SUMMARY:
Grapefruit may benefit your immune system, as it contains
several vitamins and minerals known for their role in preventing infection.
3. May Promote Appetite Control
Grapefruit contains a decent amount of fiber — 2 grams in
half of a medium-sized fruit.
Research shows that a diet high in fiber-rich fruits is
beneficial for inducing feelings of fullness. This is because fiber slows the
rate at which your stomach empties, increasing digestion time.
Thus, consuming adequate amounts of fiber may automatically
help you eat fewer calories throughout the day by keeping your appetite at bay.
SUMMARY:
Grapefruit contains fiber, which helps with appetite control
by promoting fullness.
4. It Has Been Shown to Aid Weight Loss
Grapefruit is a weight loss friendly food.
It has several properties linked to weight loss, especially
its fiber content, which helps promote fullness and reduce calorie intake.
Additionally, grapefruit contains few calories but lots of
water, which is another characteristic known to help with weight loss .
One study in 91 obese subjects found that those who consumed
half of a fresh grapefruit before meals lost significantly more weight than
those who didn't .
In fact, those in the group that ate fresh grapefruit lost
an average of 3.5 pounds (1.6 kg) over 12 weeks, while the participants in the
group that didn't eat grapefruit lost less than 1 pound (0.3 kg), on average.
Other studies have found similar weight-reducing effects.
For instance, one study found that participants experienced a reduced waist
size when they consumed grapefruit daily with their meals .
This isn't to say that grapefruit will produce weight loss
on its own, but adding it to an already healthy diet may prove to be
beneficial.
SUMMARY:
Eating grapefruit before meals may be helpful for weight
loss. Its fiber and water can promote fullness and reduce calorie intake.
5. Grapefruit May Help Prevent Insulin Resistance and
Diabetes
Eating grapefruit regularly may have the potential to
prevent insulin resistance, which can lead to diabetes.
Insulin resistance occurs when your cells stop responding to
insulin.
Insulin is a hormone that regulates many processes in your
body. For example, it's involved in many aspects of your metabolism, but it's
most commonly known for its role in blood sugar control.
Insulin resistance ultimately leads to higher insulin and
blood sugar levels, two primary risk factors for type 2 diabetes.
Eating grapefruit may help control insulin levels and thus
have the ability to reduce your likelihood of becoming insulin resistant.
In one study, subjects who ate half of a fresh grapefruit
before meals experienced a significant reduction in both insulin levels and
insulin resistance, compared to the group that didn't eat grapefruit.
Furthermore, eating fruit as a whole is generally associated
with better blood sugar control and a reduced risk of type 2 diabetes.
SUMMARY:
Grapefruit may help reduce insulin resistance, which can
lower your risk of developing type 2 diabetes.
6. Eating Grapefruit May Improve Heart Health
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. They also showed improvements in total cholesterol and
"bad" LDL cholesterol levels.
These effects are likely due to the important nutrients that
grapefruit contains, which play a role in keeping your heart functioning
properly.
First, grapefruit is fairly high in potassium, a mineral
responsible for many aspects of heart health. Half a grapefruit provides about
5% of your daily potassium needs.
Adequate potassium intake is associated with a reduced risk
of high blood pressure. Additionally, it has been shown to lower the risk of
death from heart disease .
Second, the fiber in grapefruit may also boost heart health,
given that a high fiber intake is associated with lower blood pressure and
cholesterol levels.
Overall, researchers claim that including fiber and
antioxidant-rich fruits like grapefruit as part of a healthy diet helps protect
against conditions like heart disease and stroke.
SUMMARY:
Grapefruit contains nutrients and antioxidants shown to help
protect the heart by regulating blood pressure and cholesterol levels.
7. It's High in Powerful Antioxidants
Grapefruit contains a few different antioxidants that
provide various health benefits, including a reduced risk of several diseases.
Antioxidants protect your cells from damage caused by free
radicals, which are unstable molecules that may cause harmful reactions in your
body.
Here's an overview of the most important antioxidants in
grapefruit:
Vitamin C: A powerful, water-soluble antioxidant that is
present in high amounts in grapefruit. It may protect cells from damage that
often leads to heart disease and cancer .
Beta-carotene: It's converted into vitamin A in the body and
thought to help reduce the risk of some chronic conditions, including heart
disease, cancer and eye-related disorders like macular degeneration.
Lycopene: Known for its potential ability to prevent the
development of certain types of cancer, especially prostate cancer. May also
help slow the growth of tumors and decrease the side effects of common cancer
treatments .
Flavanones: Their anti-inflammatory properties have been
shown to reduce blood pressure and cholesterol levels, reducing the risk of
heart disease.
SUMMARY:
Grapefruit contains several types of antioxidants that may
help prevent the development of some chronic conditions, including heart
disease and cancer.
8. May Reduce the Risk of Kidney Stones
Consuming grapefruit may reduce your risk of developing
kidney stones, which result from a buildup of waste materials in the kidneys.
These waste materials are products of metabolism that are
normally filtered through the kidneys and removed from the body in urine.
However, when they crystallize in the kidneys, they become
stones. Larger kidney stones may cause a blockage in the urinary system, which
can be incredibly painful.
The most common type of kidney stones is calcium oxalate
stones. Citric acid, an organic acid found in grapefruit, may be effective at
preventing them by binding with calcium in the kidneys and flushing it out of the
body.
Also, citric acid has the ability to increase the volume and
pH of your urine, producing an environment that is less favorable to the
formation of kidney stones.
SUMMARY:
The citric acid in grapefruit may help reduce the formation
of calcium oxalate kidney stones.
9. Very Hydrating
Grapefruit contains a lot of water and is, therefore, very
hydrating. In fact, water makes up most of the fruit's weight.
There are almost 4 ounces (118 ml) of water in half of a
medium grapefruit, which accounts for about 88% of its total weight.
While drinking lots of water is the best way to stay
hydrated, eating water-rich foods can also help.
SUMMARY:
Grapefruit has a high water content, which helps you stay
hydrated.
10. Easy to Add to Your Diet
Grapefruit requires little-to-no preparation, so it's fairly
easy to add to your diet.
Even if you live a busy, on-the-go lifestyle, you can still
enjoy grapefruit on a regular basis without worrying about it taking up too
much of your time.
Here are some ways you can enjoy grapefruit:
Snack on grapefruit slices alone.
Eat it as an alternative to unhealthy dessert foods.
Try this salad, which combines grapefruit with kale and
avocado.
Blend it into this smoothie with other fruits and veggies.
Include it in a healthy breakfast parfait like in this
recipe.
SUMMARY:
Grapefruit is a healthy food that's easy to incorporate into
your diet.
Grapefruit Is Not for Everyone
There are a few reasons why some people may need to avoid
eating grapefruit.
Medication Interactions
For some people, consuming grapefruit and its juice may lead
to medication interactions.
This is because it contains substances that inhibit
cytochrome P450, an enzyme your body uses to metabolize certain medications.
If you eat grapefruit while taking these medications, your
body may not be able to break them down, which could cause an overdose and
other adverse effects.
The medications most likely to interact with grapefruit
include :
Immunosuppressants
Benzodiazepines
Most calcium channel blockers
Indinavir
Carbamazepine
Some statins
If you are taking any of these medications, talk with your
doctor before adding grapefruit to your diet.
Tooth Enamel Erosion
In some instances, eating grapefruit may lead to tooth
enamel erosion.
Citric acid, which is found in citrus fruits, is a common
cause of enamel erosion, especially if you consume it in excess.
If you have particularly sensitive teeth, you may need to
avoid acidic fruits. However, there are some things you can do to preserve your
tooth enamel while still enjoying grapefruit:
Never suck on grapefruit or other acidic fruits and avoid
putting them directly against your teeth.
Rinse your mouth with water after eating the fruit and wait
30 minutes to brush your teeth.
Eat cheese with the fruit. This helps neutralize the acidity
in your mouth and increase saliva production.
SUMMARY:
If you take certain medications or have sensitive teeth, you
may need to limit your grapefruit intake or avoid it altogether.
The Bottom Line
Grapefruit is one of the healthiest fruits on the planet.
It's rich in important vitamins, minerals and antioxidants.
On the whole, grapefruit is delicious and incredibly easy to
add to your diet.
