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.<\/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
Grapefruit is low in\u00a0calories<\/a>\u00a0but very rich in nutrients. It is also an excellent source of\u00a0vitamins<\/a>\u00a0A and C.<\/p>\n The sections below discuss the specific health benefits of grapefruit in more detail.<\/p>\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\u00a0studyTrusted Source<\/a>\u00a0from 2013 describes grapefruit as “significantly associated with a reduced risk of\u00a0type 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\u00a0diabetes?\u00a0Find out here<\/a>.<\/p>\n Some people claim that grapefruit is a miracle weight loss fruit. In one\u00a0study<\/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\u00a0blood pressure<\/a>\u00a0and lipid (fat) levels in the blood. There is a link between\u00a0high blood pressure<\/a>, lipid levels, and\u00a0obesity<\/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?\u00a0Find out here<\/a>.<\/p>\n According to an American Heart Association (AHA)\u00a0study<\/a>, eating more flavonoids may lower the risk of ischemic\u00a0stroke<\/a>\u00a0among 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 The combination of fiber,\u00a0potassium<\/a>, lycopene, vitamin C, and choline in grapefruit could all contribute to heart health.<\/p>\n The\u00a0AHA<\/a>\u00a0encourage 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\u00a0200 grams<\/a>\u00a0(g) contains 278 milligrams (mg) of potassium.<\/p>\n The\u00a02015\u20132020 Dietary Guidelines for Americans\u00a0recommend that adults consume around\u00a04,700 mgTrusted Source<\/a>\u00a0of potassium each day. This means that one small grapefruit can provide around 6% of a person’s daily need for potassium.<\/p>\n The\u00a0DASH dietTrusted Source<\/a>, which health professionals designed to reduce blood pressure through dietary options, includes grapefruit as a recommended food.<\/p>\n Learn more about the\u00a0DASH diet here<\/a>.<\/p>\n Grapefruit is a rich source of\u00a0antioxidants<\/a>, such as vitamin C. These can help combat the formation of free radicals, which experts believe give rise to\u00a0cancer<\/a>.<\/p>\n A small grapefruit can provide\u00a068.8 mg<\/a>\u00a0of vitamin C. The\u00a0recommended adult intakeTrusted Source<\/a>\u00a0of 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\u00a0studyTrusted Source<\/a>\u00a0looked 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\u00a0prostate cancer<\/a>.<\/p>\n How does diet affect the risk of cancer?\u00a0Learn more here<\/a>.<\/p>\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\u00a0constipation<\/a>\u00a0and 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\u00a0evidenceTrusted Source<\/a>\u00a0to suggest that a high intake of dietary fiber can help prevent\u00a0colorectal cancer<\/a>.<\/p>\n Why is dietary fiber important?\u00a0Find out here<\/a>.<\/p>\n Vitamin C plays a vital role in the formation of\u00a0collagen<\/a>, the main support system of the skin.<\/p>\n The authors of a 2017\u00a0studyTrusted Source<\/a>\u00a0conclude 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\u00a0evidence<\/a>\u00a0to suggest a link between a very high citrus intake and the development of malignant\u00a0melanoma<\/a>.<\/p>\n They looked at how much citrus juice people consumed each week over a period of 24\u201326 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?\u00a0Find out here<\/a>.<\/p>\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\u00a0articleTrusted Source<\/a>\u00a0from 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?\u00a0Find out here<\/a>.<\/p>\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 <\/p>\nDiabetes<\/h3>\n
Weight loss<\/h3>\n
Stroke<\/h3>\n
Blood pressure and heart health<\/h3>\n
Cancer<\/h3>\n
Digestion<\/h3>\n
Skin<\/h3>\n
Immune function<\/h3>\n
<\/a>Nutrition<\/h2>\n