8 Evidence-Based Benefits of Grapefruit

 

Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste. Grapefruit  belonging to the genus Citrus and to the Rutaceae family.

Grapefruit can be found in varied colours ranging from yellow to pink and red. Their juice, peel as well as pulp are packed with healthy nutrients like Choline, Calcium, Iron, Magnesium, Zinc, Phosphorus, Sodium making them perfect to boost health.

Grapefruit occupies  a high place among  the citrus fruit due to its richness in Vitamin C.  Beside Vitamin C, grapefruit are also rich in other nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

Several reserches have shown, grapefruit are linked to some powerful health benefits, including weight loss, supporting your immune system,  and a reduced risk of heart disease.

Grapefruit can be enjoyed raw and dusted with sugar or honey. They are also perfect when grilled, broiled, or served as a dessert in a variety of recipes. Grapefruit can also be enjoyed in salads, salsas, or sliced on top fish.

Here are 8 evidence-based health benefits of grapefruit.

Grapefruit Nutrition Facts

Here's the nutritional value for one half of a raw, medium, pink or red grapefruit (123g) measuring approximately 3 3/4" in diameter.

• Calories: 52
• 0.2 gram of fat
• 0mg of sodium
• 13 gram of carbohydrates
• 2 gram of fiber
• 8.5 gram of sugar
• 0.9 gram of protein

1. Grapefruit Are Rich In Nutrients

Grapefruit are incredibly healthy food to include in your diet. Grapefruit has more water than almost any other fruit and is high in nutrients and low and calories. [1]

Here are some of the major nutrients found in half of a medium-sized grapefruit. [2]

• 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, grapefruit are also packed with some amazing antioxidant plant compounds, which are likely responsible for many of its health benefits like improving heart health and boosting immunity.

2. It’s High in Powerful Antioxidants

Anti-oxidants are plant compound that are known to act as shield against free radicals, that may cause harmful reactions in your body. [3]

The antioxidant in grapefruit are known to improve your health as grapefruit are rich in several Anti-oxidants that are known to reduced risk of several diseases. [4]

Here are some important Anti-oxidants in grapefruit.

Lycopene: it is known for its ability to slow down the growth of tumors and decrease the side effects of common cancer treatments, while preventing development of certain types of cancer, like breast cancer and prostate cancer. [5] [6]

Flavanones: these are known for its properties to reduce blood pressure and prevent high cholesterol levels, while reducing the risk of heart disease. [7] [8]

    

Additionally they are also rich in vitamin c and beta-carotene that are known to protect cells from damage that often leads to heart disease and cancer  and reduce the risk of some eye-related disorders like macular degeneration. [9] [10]

3. Grapefruit May Help Weight Loss

Grapefruit is naturally rich in fiber that help in keeping full of longer period of time time while promoting the feeling of satiety. [11] [12] [13] [14]

According to a study in 91 obese people, it was found that participants who consumed half of a fresh grape before meals has reduction in weight when compared to the participants those who didn’t . [15]

Several other studies have found that participants who ate or drank grapefruit juice experienced a reduction in waist size, while melting some extra weight. [16] [17] [18]

4. Eating Grapefruit May Improve Heart Health

A deficiency in potassium can lead to number of disease including heart diseases, however the good new is grapefruit are naturally rich in potassium. In fact just half a grapefruit provides about 5% of your daily potassium needs. [19] [20] [21]

Studies have shown that adequate intake of potassium may not only reduce the risk of high blood pressure, but will also help lower the risk of death from heart disease. [22] [23]

Various other studies have shown that, participants who consumed grapefruit three times daily for six weeks had reduction in blood pressure while improving cholesterol level. [24]

5. Grapefruit May Reduce the Risk of Kidney Stones

Kidney stones can cause extreme discomfort. Calcium oxalate stones build up within the body and create solid masses. These are the most common type of kidney stones. 

However studies have found that Citric acid, an organic acid found in grapefruit, may help prevent formation of kidney stone by binding with calcium in the kidneys and flushing it out of the body. [25]

Additionally citric acid  is also known to improve the PH level in urine, producing an environment that is less favorable to the formation of kidney stones. [26]

6. It  May Help Prevent Insulin Resistance and Diabetes

Consuming grapefruit regularly may be associated with better insulin sensitivity. Grapefruit is rich in vitamins and minerals that help to keep the blood sugar levels in control.

Studies have found that eating grapefruit may help control insulin levels and thus have the ability to reduce your likelihood of becoming insulin resistant. [27]

Various other studies have found that eating fruit as a whole is generally associated with better blood sugar control and a reduced risk of type 2 diabetes. [28] [29]

7. Other Amazing Health Benefits Of Grapefruit

Here are additional 8 health benefits of grapefruit.

• Grapefruit can help lower "bad" cholesterol
• Grapefruit can lower triglyceride levels
• Grapefruit may help pump up your immune system  
• Grapefruit can lower blood pressure
• Grapefruit may speed wound healing 
• Grapefruit may help fight constipation
• Grapefruit aids with setoxification
• Grapefruit aids in liver problems.

8. Grapefruit are easy to add in your diet

Grapefruit requires little-to-no preparation, so it’s fairly easy to add to your diet. Simply have diced grapefruit with squeezed lemon and cilantro over it.

Grapefruit can be used in desert, salad, salsas, or sliced on top of tuna, additionally they can also be used in marination and Smoothie. Here's an simply recipe you can try right now.

Fresh Grapefruit Juice Smoothie. (Yield:2 servings)

Nutrition Facts

Per Serving: 361 calories | protein 7.2g 14% DV | carbohydrates 85g 27% DV | fat 1.8g 3% DV | cholesterol 5mg 2% DV | sodium 74.4mg 3% DV |

Ingredients:

• 1 ⅓ cups fresh red grapefruit juice
• 8 large strawberries
• 2 medium bananas, sliced
• 1 (8 ounce) container strawberry-banana yogurt
• 2 tablespoons honey
• 1 cup crushed ice

Procedure:

Simply throw all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Grapefruit is packed with important vitamins, minerals and antioxidants making them one of the healthiest fruits on the planet.

Grape fruit may not only help weight loss but also improve heart health, reduce risk of kidney stone, boost immunity, promote healthy level of blood sugar and more.

Beside health benefits and nutrients grapefruit is also delicious and incredibly easy to add to your diet. Adding them in your diet will surely help you avail all these amazing health benefits.