{"id":17216,"date":"2021-02-17T11:14:55","date_gmt":"2021-02-17T11:14:55","guid":{"rendered":"http:\/\/opa.org.uk\/sample-page\/why-is-grapefruit-good-for-you\/"},"modified":"2021-03-18T16:35:48","modified_gmt":"2021-03-18T16:35:48","slug":"why-is-grapefruit-good-for-you","status":"publish","type":"page","link":"https:\/\/opa-old.voidappsdev.uk\/?page_id=17216","title":{"rendered":"Why is grapefruit good for you?"},"content":{"rendered":"

Why is grapefruit good for you?<\/h1>\n

Grapefruit is a citrus fruit with a flavor that can range from bittersweet to sour. It contains a range of essential vitamins and minerals. People can consume the fruit whole or as a juice or pulp.<\/strong><\/p>\n

The grapefruit first appeared in the 18th century, as a result of crossing a pomelo and an orange. People called it “grapefruit” because it grows in clusters, similar to grapes.<\/p>\n

The nutrients grapefruit contains may help promote healthy skin and protect against various conditions. They may also play a role in weight maintenance.<\/p>\n

In this article, learn about some of the possible health benefits of grapefruit. Also, find out who should take care when consuming grapefruit.<\/p>\n

<\/a>Benefits<\/h2>\n

Grapefruit is low in calories<\/a> but very rich in nutrients. It is also an excellent source of vitamins<\/a> A and C.<\/p>\n

The sections below discuss the specific health benefits of grapefruit in more detail.<\/p>\n

Diabetes<\/h3>\n

Grapefruit is low on the glycemic index. This means that it provides nutrients but does not have a significant negative impact on a person’s blood sugar levels.<\/p>\n

One studyTrusted Source<\/a><\/hl-trusted-source> from 2013 describes grapefruit as “significantly associated with a reduced risk of type 2 diabetes<\/a>.” The authors also note that grapefruit contains naringin.<\/p>\n

They go on to say that naringin appears to have similar properties to an inhibitor that doctors use to improve glucose tolerance in people with type 2 diabetes.<\/p>\n

Which foods are good for people with diabetes? Find out here<\/a>.<\/p>\n

Weight loss<\/h3>\n

Some people claim that grapefruit is a miracle weight loss fruit. In one study<\/a>, researchers found no evidence to suggest that grapefruit can help people lose weight.<\/p>\n

However, they did conclude that grapefruit may help improve blood pressure<\/a> and lipid (fat) levels in the blood. There is a link between high blood pressure<\/a>, lipid levels, and obesity<\/a>.<\/p>\n

Further studies could prove that the nutrients in grapefruit have long term benefits for weight control and obesity prevention.<\/p>\n

What are some good breakfasts for weight loss? Find out here<\/a>.<\/p>\n

Stroke<\/h3>\n

According to an American Heart Association (AHA) study<\/a>, eating more flavonoids may lower the risk of ischemic stroke<\/a> among women. Flavonoids are compounds present in citrus fruits such as oranges and grapefruit.<\/p>\n

The risk of ischemic stroke was 19% lower among those who consumed the highest amounts of citrus fruits.<\/p>\n

Blood pressure and heart health<\/h3>\n

The combination of fiber, potassium<\/a>, lycopene, vitamin C, and choline in grapefruit could all contribute to heart health.<\/p>\n

The AHA<\/a> encourage people to increase their dietary intake of potassium and reduce the amount of salt they add to foods. This can help prevent high blood pressure and a range of complications that can result from it.<\/p>\n

According to the United States Department of Agriculture (USDA), one small grapefruit measuring 3.5 inches across and weighing around 200 grams<\/a> (g) contains 278 milligrams (mg) of potassium.<\/p>\n

The 2015–2020 Dietary Guidelines for Americans recommend that adults consume around 4,700 mgTrusted Source<\/a><\/hl-trusted-source> of potassium each day. This means that one small grapefruit can provide around 6% of a person’s daily need for potassium.<\/p>\n

The DASH dietTrusted Source<\/a><\/hl-trusted-source>, which health professionals designed to reduce blood pressure through dietary options, includes grapefruit as a recommended food.<\/p>\n

Learn more about the DASH diet here<\/a>.<\/p>\n

Cancer<\/h3>\n

Grapefruit is a rich source of antioxidants<\/a>, such as vitamin C. These can help combat the formation of free radicals, which experts believe give rise to cancer<\/a>.<\/p>\n

A small grapefruit can provide 68.8 mg<\/a> of vitamin C. The recommended adult intakeTrusted Source<\/a><\/hl-trusted-source> of vitamin C is 75 mg per day for women and 90 mg for men.<\/p>\n

A small grapefruit also contains 2,270 micrograms (mcg) of lycopene, which is another antioxidant.<\/p>\n

One 2016 population studyTrusted Source<\/a><\/hl-trusted-source> looked at data for nearly 50,000 men. Its authors conclude that there is a link between a high consumption of tomato sauce, which contains lycopene, and a lower risk of prostate cancer<\/a>.<\/p>\n

How does diet affect the risk of cancer? Learn more here<\/a>.<\/p>\n

Digestion<\/h3>\n

Grapefruit contains water and fiber. Specifically, a small grapefruit weighing 200 g contains 182 g of water and 2.2 g of fiber. Both water and fiber can help prevent constipation<\/a> and promote regularity for a healthy digestive tract.<\/p>\n

Adults should try to consume 28 to 33.6 g of fiber per day, depending on their age and sex.<\/p>\n

There is also evidenceTrusted Source<\/a><\/hl-trusted-source> to suggest that a high intake of dietary fiber can help prevent colorectal cancer<\/a>.<\/p>\n

Why is dietary fiber important? Find out here<\/a>.<\/p>\n

Skin<\/h3>\n

Vitamin C plays a vital role in the formation of collagen<\/a>, the main support system of the skin.<\/p>\n

The authors of a 2017 studyTrusted Source<\/a><\/hl-trusted-source> conclude that vitamin C could help protect against sun damage and aging. They also note a link between a person’s levels of vitamin C and their intake of fresh fruits and vegetables.<\/p>\n

However, some scientists have found evidence<\/a> to suggest a link between a very high citrus intake and the development of malignant melanoma<\/a>.<\/p>\n

They looked at how much citrus juice people consumed each week over a period of 24–26 years, and they found a higher incidence of malignant melanoma among people who consumed more citrus juice.<\/p>\n

The study authors recommend further investigation.<\/p>\n

Why do we need vitamin C? Find out here<\/a>.<\/p>\n

Immune function<\/h3>\n

Vitamin C helps support the immune system in a number of ways. For example, a dietary intake of vitamin C may help prevent and treat respiratory and other infections, according to an articleTrusted Source<\/a><\/hl-trusted-source> from 2017.<\/p>\n

In particular, older adults, people with chronic conditions, and those who smoke should ensure that they have an adequate intake of vitamin C. Grapefruit may be a good option.<\/p>\n

What other foods provide vitamin C? Find out here<\/a>.<\/p>\n

<\/a>Nutrition<\/h2>\n

According to the USDA, one small grapefruit measuring 3.5 inches across and weighing 200 g contains the following nutrients.<\/p>\n

The table below also shows the recommended daily amounts for adults aged 19 and over.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Nutrient<\/span><\/td>\nAmount<\/a> in 200 g of grapefruit<\/span><\/td>\nRecommended daily intakeTrusted Source<\/span><\/span><\/a><\/hl-trusted-source><\/span><\/td>\n<\/tr>\n
Energy (calories)<\/td>\n64<\/td>\n1,800–3,000<\/td>\n<\/tr>\n
Protein (g)<\/td>\n1.3<\/td>\n46–56<\/td>\n<\/tr>\n
Carbohydrate (g)<\/td>\n16.2, of which 14 g is sugar<\/td>\n130<\/td>\n<\/tr>\n
Fiber (g)<\/td>\n2.2<\/td>\n22.4–33.6<\/td>\n<\/tr>\n
Iron (mg)<\/td>\n0.2<\/td>\n8–18<\/td>\n<\/tr>\n
Calcium (mg)<\/td>\n24<\/td>\n1,000–1,200<\/td>\n<\/tr>\n
Magnesium (mg)<\/td>\n16<\/td>\n310–410<\/td>\n<\/tr>\n
Phosphorus (mg)<\/td>\n16<\/td>\n700<\/td>\n<\/tr>\n
Potassium (mg)<\/td>\n278<\/td>\n4,700<\/td>\n<\/tr>\n
Vitamin C (mcg)<\/td>\n68.8<\/td>\n75–90<\/td>\n<\/tr>\n
Folate (mcg)<\/td>\n20<\/td>\n400<\/td>\n<\/tr>\n
Choline (mg)<\/td>\n15.4<\/td>\n425–550<\/td>\n<\/tr>\n
Vitamin A (mcg)<\/td>\n92<\/td>\n700–900<\/td>\n<\/tr>\n
Beta-carotene (mcg)<\/td>\n1,100<\/td>\nNo data<\/td>\n<\/tr>\n
Lycopene (mcg)No<\/td>\n2,270<\/td>\nNo data<\/td>\n<\/tr>\n
Lutein and zeaxanthin (mcg)<\/td>\n12<\/td>\nNo data<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Lycopene, beta-carotene<\/a>, lutein, zeaxanthin, and vitamins A and C all act as antioxidants.<\/p>\n

<\/a>Diet<\/h2>\n

Here are some tips for buying and storing grapefruit:<\/p>\n