Those used to sweeter citrus fruits may find the sour taste and harsh pith (the white rind surrounding the fruit) of grapefruit, also known as Citrus × paradisi, unsettling. Nevertheless, because of its high water content, grapefruit is a mainstay for breakfast and a fantastic snack at any time of day. It also helps to quench thirst.
Grapefruit may also provide a number of other advantages, such as providing essential nutrients that boost your immune system and help you maintain a healthy weight.
Health Benefits of Grapefruit
If you use certain drugs, such as blood pressure or cholesterol-lowering ones, you may need to restrict or avoid grapefruit, its juice, and its supplements. Your body may absorb such drugs too much or too little as a result of the components in grapefruit.
Continue reading to find out how to include grapefruit in your meals and snacks as well as its advantages and disadvantages.
Controls Your Blood Sugar
The glycemic index (GI), which gauges how rapidly carbohydrates elevate blood sugar, is low in grapefruit.Blood sugar is not raised by low-GI meals as much or as rapidly as it is by high-GI ones. Selecting lower-GI meals may be more beneficial for those with type 2 diabetes in terms of blood sugar management.
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The way that food affects your blood sugar might vary greatly according on what and how much you consume. For instance, combining carbohydrates (like grapefruit) with lean protein and healthy fat helps lessen blood sugar rises.Talk to a healthcare professional about your post-meal blood sugar goals.
Has Been Shown To Lower Cancer Risk
With 71.8 milligrams of vitamin C per serving, grapefruits are an excellent source of the vitamin. Antioxidants like vitamin C aid in preventing cell damage.There may be a connection between a person’s lowered risk of cancer and their diet’s high vitamin C content.
Your body creates free radicals, which when exposed to noxious chemicals like radiation or smoke, may damage cells. The risk of cancer may rise if antioxidants and free radicals are not balanced.The vitamin C in grapefruit may reduce the incidence of bladder, cervical, and renal cell cancers by preventing the effects of free radicals.
Has a High Water Content
Among all fruits, grapefruits have one of the highest water levels. 203 grams, or about one cup, of water are contained in one cup of chopped pink or red grapefruit. Fruits high in water content are beneficial to health in general. Water makes up over 60% of your body and is essential to the health of your cells and organs.
Among its many other vital uses are the following:
- Improving and avoiding constipation
- Keeping your body at a constant temperature
- Keeping your joints safe
Food accounts for around 20% of your daily hydration consumption.Consuming grapefruit may assist you in achieving your fluid objectives. The heaviest grapefruits are usually the ones with the most water, so try to choose them.
Helps You Manage Your Weight
If you include grapefruit in a well-balanced and healthful diet, it might aid with weight loss and management. Grapefruit’s high water and fibre content makes it a great food for weight reduction.
Sectioned grapefruit juice yields around 3.7 grams of fibre per cup.By giving your meals more substance and prolonging your feeling of fullness, fibre aids in weight loss. Men should take 38 grams of fibre per day, while women should eat 25 grams, according to the National Institutes of Health (NIH).
Grapefruits are low in calories and rich in water content.Losing weight is supported by consuming fewer calories than you burn off via exercise and everyday activities.
Grapefruits by themselves don’t help you lose weight.Supplements for weight reduction that include grapefruit extract or peel oil are not well-supported by research. Before beginning a new supplement, discuss the advantages and disadvantages with a healthcare professional.
Rather, regular exercise combined with a well-balanced diet that includes grapefruit helps people lose weight. These modifications to lifestyle can lower the risk of diseases including renal disease, heart disease, type 2 diabetes, and some malignancies.
Is High in Key Nutrients
Studies have shown that eating grapefruit increases your intake of various important nutrients, which enhances the quality of your diet.
For instance, grapefruit has nutrients such as:
- Fiber
- Magnesium
- Potassium
- Vitamin A
- Vitamin C
A half of a red or pink grapefruit provides three quarters of the daily required amount of vitamin A and all of the daily required amount of vitamin C. For fibre and potassium, the serving size provides 8% and 5% of the daily recommended amounts, respectively.
Consuming a diet high in key nutrients extends life and lowers your chance of developing long-term conditions including type 2 diabetes, obesity, and heart disease.
Might Lower Blood Pressure
Because grapefruit has a lot of potassium, it helps reduce blood pressure.Potassium relaxes blood vessel walls and helps counteract the negative effects of salt.Studies have shown that a mere 10-millimeter reduction in the systolic blood pressure, which is the highest reading, may effectively mitigate heart disease, heart failure, and stroke.
Note: If you use medication to decrease your blood pressure, avoid consuming grapefruit or its juice. Some medications, including Procardia XL and Adalat CC (nifedipine), may interact negatively with grapefruit. If you use a cholesterol-lowering medication, such as Lipitor (atorvastatin) or Zocor (simvastatin), grapefruit may be hazardous to you.
Might Treat Infections and Wounds
Grapefruit’s nutrients have the potential to heal wounds more quickly and cure infections. For instance, there is evidence that grapefruit seed extract possesses antimicrobial qualities.
According to a 2021 research, grapefruit seed extract effectively combats methicillin-resistant Staphylococcus aureus (MRSA) in vitro, or in a lab setting. The bacterium known as MRSA is the source of antibiotic-resistant staph infections. The scientists observed that grapefruit seed extract may be a natural substitute for a lot of manufactured medications.
Vitamin C from grapefruit increases cutaneous fibroblast development and aids in the synthesis of collagen. One protein that aids in wound healing is collagen. After an injury, dermal fibroblasts are the cells that restore the skin.
Might Boost Your Energy and Mood
When used in conjunction with oils and diffusion sprays, aromatherapy may be beneficial. The fragrance of grapefruit is one of such oils. Aromatherapy enhances emotional well-being and vitality.
Aromatherapy uses citrus fragrances extensively, particularly in essential oils. Reduced levels of the stress hormone cortisol may be associated with grapefruit seed essential oil, according to some research.
Red and Pink Grapefruit Are High in Antioxidants
Every hue of grapefruit is nutrient-rich. Specifically, the red and pink ones include the carotenoids (pigments) lycopene and beta-carotene, which have antioxidant properties.The vivid colours of pink and red grapefruits are attributed to lycopene.
Eating a diet high in carotenoids may reduce the risk of heart disease and several types of cancer, according to research.Antioxidants generally work to prevent cancer by halting the harm that free radicals bring to cells.
Supports Your Immune System
Grapefruits provide large amounts of vitamins A and C in each cup.Your immune system is supported by these vitamins. An essential antioxidant that helps prevent cell damage is vitamin C.
Vitamins C and A don’t do anything to stop colds. However, there is evidence to indicate that vitamin C may lessen the intensity and duration of symptoms.
The Peel and Pith Are Good for You
After peeling a grapefruit, you may not want to discard its outer covering. Antioxidant activity is stronger in grapefruit peels than in the fruit’s interior.
Compared to orange, grapefruit pith tastes more harsh. If you can tolerate the flavour, eating the pith is still worthwhile. Pectin is a soluble fibre that may be found in the pith. Soluble fibre lowers cholesterol and blood sugar.Based on some data, soluble fibre may reduce the risk of colon cancer.
Nutrition of Grapefruit
The following nutrients may be found in one cup of segmented juiced pink or red grapefruit:
- Calories:Â 96.6
- Fat:Â 0.3g
- Sodium:Â 0mg
- Carbohydrates:Â 24.6mg
- Fiber:Â 3.7g
- Added sugars:Â 0g
- Protein:Â 1.8g
Risks of Grapefruit
Although consuming grapefruit is typically harmless, a long variety of drugs interact with the fruit, juice, and supplements.Certain drugs are required by the Food and Drug Administration to indicate if consuming grapefruit is hazardous.However, if you take any drugs, speak with your doctor before ingesting grapefruit.
The majority of drugs that decrease blood pressure, cholesterol, and treat irregular heartbeats interact with grapefruit. Additionally, grapefruit and several allergy medications may interfere. If you eat grapefruit, your body can absorb drugs too little or too much. Too little of the medication might make it less effective. A medication overdose might have serious negative effects.
Avoid grapefruit, its juice, and supplements if you have any of the following conditions:
- An abnormal heart rhythm: According to research, eating too many grapefruits may alter the beat of your heart.If you have an irregular heart beat, it could be okay for you to eat grapefruit in moderation. Nevertheless, if you use medicine to manage an irregular heartbeat, see a healthcare professional.
- Hormone sensitivities:Â A grapefruit excess might cause hormone levels to rise. Grapefruit juice, for instance, may cause your body to break down estrogen more slowly. The overabsorption of estrogen by your body may lead to symptoms such as headache, irritation, and spotting in between periods.
- Menopause: To manage menopausal symptoms, some patients use hormone therapy, sometimes known as estrogen treatment.Because grapefruit may make your body absorb too much estrogen, it may interfere with hormone treatment. Breast cancer risk may rise with excess oestrogen.
It’s uncertain whether grapefruit is safe for nursing or pregnant women. To be safe, get medical advice before taking any fruit, drink, or supplements.
Tips for Consuming Grapefruit
If kept correctly, grapefruit may be preserved for many weeks.If a grapefruit will be consumed within a week, leave it on a table or counter. The optimal flavour release from grapefruit occurs when it is kept at room temperature. If a grapefruit seems like it may go bad after a few weeks, store it in the refrigerator. Before digging it, make sure it’s room temperature for the most flavour.
Although grapefruit is often eaten for breakfast, don’t let it restrict your creativity. If you include grapefruit in dishes, you may want to wait a little before your next meal or snack. Foods high in water and fibre, such as grapefruit, are often filling.
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Some ways to use grapefruit include:
- If you don’t like the bitter flavour, top a grapefruit slice with a little sugar or salt and broil it.
- Incorporate grapefruit into salads that include cashews, avocados, and citrus vinaigrette.
- A pulled pork sandwich may be made with a twist by using grapefruit juice.
Conclusion
Among other fruits, grapefruits are unique in their array of health advantages. Grapefruit may increase the amount of nutrients you consume, prevent hunger, and strengthen your immune system.
If you use medicine to decrease your cholesterol or blood pressure, proceed with care. The substances in grapefruits have the potential to have serious adverse effects and alter how your body absorbs those drugs.