10 Popular Health Benefits of Grapefruit & Grapefruit Juice - Calories & Nutrition Included

“Because at some more flexible period he had advanced from oranges to grape-fruit he considered himself an epicure.” 

– Sinclair Lewis, ‘Main Street’ (1920)

If you have a sweet tooth but wish to shed that extra weight, then here is some good news for you! Did you know that consuming grapefruit can help you in losing weight? This citrus fruit ranges from bitter to sweet and has many impressive health benefits that you did not know about.

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What Is Grape Fruit?

Grapefruit is a hybrid which originated due to an accidental cross between two species namely, sweet orange and pomelo. This acidic fruit can be found in varied colours ranging from yellow to pink and red. Grapefruit’s juice, peel as well as pulp are all essential in providing great nutritional benefits to your body making it healthy as ever. Being low in calories, Grapefruits can be safely consumed while on a weight loss mission. These citrus delights are full of nutrients and are an excellent source of vitamins. One glass of grapefruit juice every day is perfect for kickstarting a day!

Useful Information About Grapefruit

  • Grapefruit is botanically proven to be a berry.
  • It is named as Grapefruit as it grows in bunches just like grapes.
  • 100 grams of grapefruit has roughly 60% of the daily dose of Vitamin C.
  • Grapefruit was introduced in Asia around the seventeenth century.
  • It may help to reduce fat percentage when mixed with other compounds.
  • Grapefruit does not mix with allergy medicines.

Benefits of Grapefruit

1. Helps in Weight Loss

Grapefruit is a miracle fruit that aids in weight loss. With a mere count of 52 calories, Grapefruit is an incredibly healthy food to be included in your diet. It is a rich source of Vitamin C and Vitamin A that provides enough nutrition to your body. Being 92% water, consuming Grapefruit helps you to feel full which in turn helps to reduce weight.

This fact has been validated by a 2011 research study that appeared in Nutrition & Metabolism Journal published by the Florida Department of Citrus.

Add Grapefruit as a pre-meal snack to your diet to shed those unwanted kilos.

2. Boosts Immune System

Grapefruit is one of those citrus fruits that is a rich source of Vitamin C. It has a very high content of antioxidants that help your body to shield itself from harmful bacteria and viruses. The presence of Vitamin A in Grapefruit is beneficial in fighting inflammation and other infectious diseases.

Vitamin C plays a pivotal role in enhancing immunity which has been proven by a study in 2012 named “Immune-enhancing role of vitamin C and zinc and effect on clinical conditions” published by the US National Library of Medicine.

Hence, to support immunity against diseases you must consume grapefruit every day to stay healthy.

3. Helps in Lowering Bad Cholesterol

Grapefruit is a rich source of Vitamin C which contains high level of antioxidants. These natural compounds i.e antioxidants, when consumed every day in your diet, may help in lowering bad cholesterol.

A study titled “The effects of daily consumption of grapefruit on body weight, lipids, and blood pressure in healthy, overweight adults” conducted in the year 2012 by the Department of Nutritional Sciences, University of Arizona was published by US National Library of Medicine National Institutes of Health has validated that daily consumption of Grapefruit may result in lowering bad cholesterol.

A red grapefruit is said to be the best to lower bad LDL cholesterol that can clog up your arteries.

4. May Lower the Risk of Cancer

No wonder it is said that Grapefruit is a magical creation! It is rich in various vitamins and minerals that help to reduce inflammation in the human body. Thus, stopping the cancer cells from multiplying, grapefruit also helps to repair damaged DNA. This in turn helps in lowering the risk of developing cancer, especially prostrate and pancreatic cancer.

According to a study titled ”Citrus Fruit Intake and Breast Cancer Risk: A Quantitative Systematic Review” in the year 2013 by Department of Preventive Medicine, Jeju National University School of Medicine published in US National Library of Medicine proves that Citrus fruits may help in lowering risk of Cancer.

Regular intake of fibre present in Grapefruit prevents the risk of colorectal cancer.

5. Speedy Recovery of Wounds

Vitamin C is one of those substances that is helpful in healthy healing of scar tissues. It also promotes the development of new blood vessels that help in recuperating to a healthy state post-surgery. Each grapefruit you consume has around 72 mg of Vitamin C which is 120% of the value of the daily dose of Vitamin C that you need.

Therefore, consuming one glass of Grapefruit juice or simply raw Grapefruit will help you to recover from your wounds post-surgery.

6. Maintains Blood Sugar Level

Consuming a Grapefruit everyday helps in preventing insulin resistance which can lead to diabetes. Grapefruit is rich in vitamins and minerals that help to keep the blood sugar levels in control. A higher level of blood sugar level may result in Type 2 diabetes, the likelihood of which can be reduced by daily consumption of fresh grapefruit.

A study titled “Insulin and Insulin Resistance” published in 2005 by Melbourne Pathology, Collingwood, VIC 3066, Monash University Department of Medicine & Clinical Nutrition & Metabolism Unit in US National Library of Medicine National Institutes of Health says that Grapefruit helps in keeping blood sugar level in control.

A fresh grapefruit taken daily may help to reduce insulin resistance, thereby lowering the risk of diabetes.

7. Increases Heart Health

Grapefruit is rich in vitamins and minerals that are essential to improve heart health. It contains minerals like potassium and fibre that are important to keep your heart healthy. An adequate consumption of Grapefruit helps to lower risks related to heart diseases.

A study published by the Department of Nutrition Science, Purdue University, West Lafayette in 2013 proves that potassium is a substance that helps to reduce the risk of stroke and coronary heart diseases.

As Grapefruit contains a good level of potassium and provides about 5% of your daily potassium needs, it is good for heart health.

8. Hydrates Your Body

Grapefruit is a miracle fruit that accounts for about 88% of its total weight. Almost 118 ml of water is present in every half grapefruit that is medium-sized. If you wish to keep yourself hydrated for longer periods of time, then you must consume a fresh grapefruit every day.

9. Keeps Your Appetite in Control

Grapefruit contains fibre that helps to keep one full for longer periods of time. It accounts for about 2 grams of fibre in a half of medium-sized grapefruit. Consuming grapefruit every day helps to keep you full which in turn makes you eat less.

Fibre is a substance that slows the rate of digestion and increases the feeling of fullness. Hence, it makes you consume fewer calories.

10. Lowers Blood Pressure

High blood pressure occurs due to lower levels of potassium in the human body. Grapefruit contains high levels of Potassium that helps in reducing the risk of high blood pressure. It is one of the most powerful fruits to consume for a daily dose of potassium.

A study named ”Sodium and potassium intake and mortality among US adults: prospective data from the Third National Health and Nutrition Examination Survey” published in 2011 by the Division for Heart Diseases and Stroke Prevention, Centers for Disease Control and Prevention, Atlanta in US National Library of Medicine National Institutes of Health proved that higher levels of potassium help to reduce the risk of High Blood Pressure.

Also Read:Uses Of Banana |  Uses Of Apple

Nutritional Value of Grapefruit

Vitamin C 59%
Pantothenic Acid 7%
Copper 7%
Vitamin A 7%
Copper 5%
Fiber 4%
Biotin 4%
Potassium 4%
Vitamin B1 4%

Source: whfoods.com

This nutritional content of Grapefruit is derived from half medium sized Grapefruit measuring 128 g. It is said that consuming one section of grapefruit every day provides 132% of Vitamin C, 43% of Vitamin A, 5% of calcium and 3% magnesium.

However, there are other helpful vitamins and minerals present in small amounts in Grapefruit:

  • Vitamin E
  • Thiamine
  • Riboflavin
  • Niacin
  • Phosphorus
  • Manganese
  • Zinc
  • Folate

These essential nutrients when consumed daily in the form of Grapefruit results in making your body healthy.

Also Read: Kiwi Nutrition

Risks Or Precautions When Consuming Grapefruit

  • Grapefruit may be harmful while taking an erectile dysfunction drug.
  • It can increase the effect of canker sores.
  • Consuming a high amount of grapefruit may result in increased hormone levels.
  • May interact with common medications.
  • Lead to the formation of Kidney stones.

How To Consume Grapefruit?

Grapefruits are available in different colours. However, finding the best one sometimes becomes a hassle. Here is a hack to find the best grapefruit! A ripe grapefruit may be available in many colours. You must see whether the fruit is plump and heavy. Give the grapefruit a little squeeze to see if it is firm. Now, if you wish to know how to consume grapefruits, then look below to find more related information.

1. Marinades

Bored of consuming Grapefruit juice daily? Simply mix the grapefruit juice with seasonings like garlic, oregano, thyme, pepper, soy sauce and cilantro to make an amazing glass of fresh marinade.

2. Salads

Go healthy with a nice bowl of Grapefruit salad! Simply add veggies like lettuce, thyme, asparagus, broccoli and sliced grapefruit. Season it with salt and pepper, your Grapefruit salad is ready!

3. Smoothies

Pour some fresh Grapefruit juice and milk in a bowl. Whisk it while adding some vanilla ice cream and mint leaves. Ta da! Your smoothie is ready.

4. Ice Pops

Pour freshly prepared grapefruit juice in an ice tray. Freeze it for a few hours and pop these fruity ice cubes in your mouth whenever you have an urge of eating something sweet.

Fun Facts About Grapefruit

  • Grapefruit was once called “Forbidden Fruit”.
  • February is known as a National grapefruit month in the USA.
  • Grapefruit trees can be as tall as 25 to 30 feet.
  • These citric fruits are known as one of the seven wonders of Barbados.
  • A single grapefruit tree can produce around 1500 fruits.
  • The term Grapefruit was invented by a Jamaican farmer.

We are sure you are equally startled with the amazing facts, benefits and uses of Grapefruit. So, start including Grapefruit in your diet to help solve varied health malaises. This delectable, tangy fruit tastes like heaven, so start consuming it today!

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An ideator, a wanderer and a compulsive connoisseur of food, Nishtha aims to become a globe trotter someday. Acclaimed as a silent ninja on her work desk, she loves to live wild and free outside of work. A perfect paradigm of the rarely spotted ambiverts, she loves weaving magic by penning down her thoughts.


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