10 Science-Based Benefits of Grapefruit

Grapefruit is a tropical citrus fruit that is renowned for its tart and sweet flavor. It is high in nutrients, antioxidants, as well as fiber. It is among the most nutritious citrus fruits you can consume.

Additionally, research suggests that grapefruit could have significant health benefits. They include weight reduction as well as a decreased likelihood for cardiovascular disease.

Here are 10 scientifically-proven advantages of the grapefruit for health.

1. This is considered to be low-calorie yet it’s high in nutrients.

Grapefruit is an excellent food to incorporate into the diet of a balanced. This is because it’s rich in nutrients, but is low in calories. It’s actually one of the tiniest fruits..

It’s a great source of fiber as well as more than 15 minerals and vitamins.

Here are the most important nutrients that are found in the middle of the moderate-sized grapefruit ( 1):

  • Calories: 52
  • Carbs 13 grams
  • Protein: 1 gram
  • Fiber 2 grams
  • Vitamin C: 64% of the recommended daily intake (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

Furthermore, it is the richest source of powerful antioxidant plant compounds that are believed to be responsible for the many health benefits it offers.

SUMMARYThe grapefruit has a low calorie content, and contains an impressive amount of vitamins, fiber minerals, antioxidants, and vitamins.


2. It could help your immune system.

Consuming grapefruit on a regular basis can aid in strengthening the immune system.

It’s coveted due to its high levels of vitamin C. Vitamin C is antioxidant and which protect your cells from harmful viruses and bacteria ( 2).

Furthermore, research has shown Vitamin C to be beneficial in aiding people in recovering faster from common colds ( 3Trusted Source).

A variety of other vitamins and minerals present in grapefruit are believed to improve immunity, such as Vitamin A. Vitamin A has been found to protect against inflammation and a variety of infections ( 4Trusted Source).

Grapefruit is also a source of little quantities of B vitamins as well as zinc copper, and iron. They all work together within the body to boost immunity system functioning. They also aid in maintaining the health of your skin that acts as a shield against infections ( 5Trusted Source, 6Trusted Source, 7).

SUMMARYGrapefruit may benefit your immune system. It is a rich source of minerals and vitamins recognized for their role in protecting the body from infections.

3. Grapefruit can help you lose weight

Grapefruit is an excellent diet food that aids in weight loss.

It is a good source of several benefits related in weight loss including the fiber levels. This promotes fillness and helps reduce calories ( 8Trusted Source, 9Trusted Source).

Grapefruit has a significant amount of fiber, with 2 grams per the mid-sized portion of the fruit ( 1).

In addition, grapefruit has a few calories, but lots of water and is a different feature that is known to aid in losing weight ( 10Trusted Source).

Numerous studies have demonstrated weight-loss benefits associated with grapefruit. One study revealed that participants felt the benefit of a smaller waist after they consumed the grapefruit every day along with their food ( 11Trusted Source).

There were however no significant difference in the decrease in waist circumference between participants who consumed water, those who consumed grapefruit, and those who consumed grapefruit juice.

However, it’s not a guarantee that grapefruit is a good source of weight loss by itself, but the addition of it to a balanced and nutritious diet could prove beneficial.

SUMMARYConsuming grapefruit prior to meals can aid in weight loss. Its water and fiber content may help you feel fuller and decrease calories consumed.

4. Grapefruit could help in preventing the development of diabetes and insulin resistance.

Regular consumption of grapefruit has the ability to reduce the development of insulin resistance, which could cause the development of diabetes.

Resistance to insulin is when cells cease to respond to insulin.

Insulin can be described as a hormonal substance which regulates various processes in your body. It’s involved in a variety of aspects of your metabolism but is most well-known for its involvement in the control of blood sugar ( 12Trusted Source).

The resistance to insulin eventually results in higher insulin levels as well as blood sugar levels, which are two principal risk factors for Type 2 Diabetes ( 12Trusted Source).

Grapefruit can aid in controlling the levels of insulin, which means it could be able to lower the likelihood of developing insulin resistance ( 13Trusted Source).

A study found that participants who consumed half a grapefruit that was fresh prior to eating saw a significant decrease in insulin levels as well as insulin resistance, as compared to those who did not consume fruit such as grapes ( 13Trusted Source).

In addition, eating fruit in general is linked to more control of blood sugar levels and lower risk of developing type two type 2 diabetes ( 14Trusted Source).

SUMMARYGrapefruit could help decrease insulin resistance, which may lower the chance of developing type 2 diabetes.

5. Eating grapefruit may improve heart health

Grapefruit consumption is believed to improve the health of your heart by decreasing the risk factors for cardiovascular disease including cholesterol and blood pressure.

In one study who consumed three grapefruits every day for six weeks noticed significant decreases in blood pressure throughout the duration of the study. Also, they showed improvement in LDL and total cholesterol levels. (bad) cholesterol. ( 15Trusted Source).

The effects could be because of the essential nutrients in grapefruit that play an important role in keeping your heart working well.

First of all, grapefruit is rich in potassium which is a mineral that is responsible for numerous elements of your heart’s health. Half a grapefruit is around 5 percent of your daily potassium requirements ( 1, 16Trusted Source).

The consumption of adequate potassium is linked with a lower risk of developing high blood pressure. In addition it has been found to decrease the risk of dying due to coronary heart diseases ( 17Trusted Source).

In addition, the fiber found in grapefruit can also improve the health of your heart, as the consumption of consumption of a high amount of fiber is linked to lower cholesterol and blood pressure levels.

Researchers have concluded that including antioxidant-rich and fiber-rich fruits such as grapefruit as part of a healthy diet may help safeguard against stroke and heart disease ( 18Trusted Source).

SUMMARYGrapefruit is rich in antioxidants and nutrients that have been proven to safeguard the heart by regulating cholesterol levels and blood pressure.

6. It’s packed with powerful antioxidants.

Grapefruit has a variety of antioxidants that offer a variety of health benefits, such as the reduction of risk for several illnesses ( 19Trusted Source, 20Trusted Source).

Antioxidants protect cells from the harm that is caused by free radicals these are molecules with unstable properties that could cause harm to the organs ( 21Trusted Source).

Here’s a brief overview of the most potent antioxidants found in grapefruit:

  • Vitamin C. This is an effective water-soluble antioxidant found in large amounts in grapefruit. It can shield cells from damage that typically results in cancer and heart disease. ( 22Trusted Source).
  • Beta-carotene. It’s converted into vitamin A within the body, and is believed to lower the risk of certain chronic diseases, such as cancer, heart disease and eye-related conditions such as macular degeneration ( 23Trusted Source).
  • Lycopene. This is known for its ability to stop the growth of certain cancers specifically prostate cancer. It can also slow development of cancerous tumors as well as reduce the adverse consequences of conventional chemotherapy for cancer ( 24Trusted Source, 25Trusted Source).
  • Flavanones. Their anti-inflammatory properties have been proven to lower cholesterol and blood pressure and reduce the risk of developing heart diseases ( 26Trusted Source).

SUMMARYGrapefruit is a source of antioxidants, which can aid in preventing the development of certain chronic illnesses, like cancer and heart disease.

7. It can reduce the risk of kidney stones.

Grapefruit consumption can reduce the chances for developing kidney stones that result from an accumulation of waste materials within the kidneys.

They are waste products of metabolism, which are usually eliminated through kidneys and eliminated from the body through urine.

But, when they form crystals within the kidneys, they develop into stones. Larger kidney stones could cause blockages in the urinary tract and can be extremely painful.

The most commonly encountered kind of kidney stone is the calcium oxalate stone. Citric acid is an organic acid that can be that is found in grapefruit, could help in blocking them by binding with calcium in the kidneys, and then flushing it out your system ( 27Trusted Source).

Additionally, citric acid is able to boost the amount and pH of urine, creating an environment less favorable to renal stones. ( 28Trusted Source).

SUMMARYThe citric acid found in grapefruit could help to reduce the development of calcium oxalate kidney stones.

8. Grapefruit is hydrating and has many advantages

Grapefruit has a significant amount of water, and is thus, very hydrating. Actually, water constitutes the majority of the weight of the fruit.

There’s almost 4 pounds (118 milliliters) of water within the about half of the medium-sized fruit, that is 88% of the entire amount ( 1).

Although drinking lots of water is the most effective method to stay well hydrated but eating water-rich food can be beneficial too.

SUMMARYGrapefruit is a water-rich fruit with a high content, which allows you to keep well-hydrated.

9. It’s simple to incorporate into your diet

Grapefruit requires minimal preparation, making it easy to include it into your diet.

Even if you lead in a hectic, active life style, you can take advantage of grapefruit on a regular routine without worrying about eating up all part of your day.

Here are a few ways you can get grapefruit in your diet:

  • Drink grapefruit slices by yourself.
  • Consume it as a substitute to desserts that aren’t as healthy.
  • Enjoy the salad It blends grapefruit, arugula and pecans.
  • Blend it up into an ice-cream with other fruits and vegetables.
  • Make it a breakfast smoothie with honey and yogurt.

SUMMARYGrapefruit is a healthy fruit which is easy to include in your diet.

10. Grapefruit is a great fruit for the skin

Grapefruit is rich in vitamin C which can help protect skin from sun damage, aging or swelling ( 29Trusted Source).

Vitamin C has been commonly used in serums to help heal the skin, lighten dark spots and smooth skin surfaces. But, research suggests that a higher intake of vitamin C from foods such as grapefruit could help in reducing hyperpigmentation, discoloration, as well as signs of ageing ( 29Trusted Source).

Vitamin C aids the body to generate greater collagen and has been proven to help wrinkles and skin hydration ( 30Trusted Source).

Grapefruit also has malic acid, citric acid as well as tartaric acid. These are all various kinds of alpha-hydroxy acids (AHAs). AHAs are commonly utilized in products for skin care because of their many advantages, such as enhanced the texture of skin and increased elasticity ( 31Trusted Source, 32Trusted Source).

SUMMARYGrapefruit has a variety of ingredients that offer a broad spectrum of skin benefits and benefits.

Grapefruit is not suitable for anyone.

There are many reasons why people might have to stay clear of taking grapefruit.

Interactions between medications

Certain people’s consumption of grapefruit juice and its juice could cause interactions with medications ( 33Trusted Source).

It’s because it’s a mixture of chemicals that hinder the activity of cytochrome P450 the enzyme used by your body to process certain medications.

If you consume grapefruit when taking these drugs and your body is not be capable of breaking them into smaller pieces. This could result in an overdose as well as other negative consequences ( 34Trusted Source).

The most likely medications be able to react with grapefruit are ( 34Trusted Source):

  • immunosuppressants
  • benzodiazepines
  • most calcium channel blockers
  • indinavir
  • carbamazepine
  • Some statins

If you’re taking any of these drugs consult your physician prior to adding grapefruit into your diet.

Tooth enamel erosion

In certain instances the consumption of grapefruit can result in tooth enamel deterioration.

Citric acid, present inside the citrus fruit is a frequent source of erosion in enamel particularly when consumed in large quantities ( 35Trusted Source).

If you’re particularly sensitive teeth, it is possible to stay clear of acidic fruits. But, there are a few methods you can take to keep your tooth enamel intact and still enjoy grapefruit:

  • Do not eat grapefruits or other fruits that are acidic and try not to put them directly in your mouth.
  • Cleanse the mouth using water following eating the fruit, and wait 30 minutes before brushing your teeth.
  • Consume cheese along with fruit. This can neutralize the acidity inside your mouth as well as increase saliva production.

SUMMARYIf you are on certain medications or have sensitive teeth, then you might need to reduce the amount of grapefruit you consume or eliminate completely.

Bottom line

Grapefruit is among the most nutritious fruits on the planet. It’s a great source of minerals, vitamins, as well as antioxidants.

In general the grapefruit is tasty and extremely easy to add to your daily diet.

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