10 science-based benefits of grapefruit :Muddassir Platforum

10 science-based benefits of grapefruit

 Grapefruit is a tropical citrus fruit known for its sweet and somewhat bitter taste.

It is rich in nutrients, antioxidants, and fiber, making it one of the healthiest citrus fruits you can eat.

Research shows it can have some powerful health benefits, including weight loss and a reduced risk of heart disease.

Here are 10 evidence-based health benefits of grapefruit.

1. It is low in calories, but rich in nutrients

 Grapefruit is an incredibly healthy food to include in your diet. That's because it is high in nutrients, but low in calories. In fact, it is one of the lowest calorie fruits.

It provides a good amount of fiber, in addition to more than 15 beneficial vitamins and minerals.

Here are some of the main nutrients found in half a medium-sized grapefruit (1):

• Calories: 52
• Carbohydrates: 13 grams
• Protein: 1 gram
• Fiber: 2 grams
• Vitamin C: 64% of the 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

Plus, it's a rich source of some powerful antioxidant plant compounds, which are likely responsible for many of its health benefits.

2. May benefit your immune system

Eating grapefruit regularly can be beneficial for your immune system.

It is prized for its high content of vitamin C, which has antioxidant properties known to protect your cells from harmful bacteria and viruses (2 Trusted source).

Additionally, several studies have shown that vitamin C is beneficial in helping people recover more quickly from the common cold (3Source of Trust, 4Source of Trust, 5Source of Trust, 6Source of Trust, 7Source of Trust).

Many other vitamins and minerals found in grapefruit are known to support immunity, including vitamin A, which has been shown to help protect against inflammation and various infectious diseases (8Trusted Source, 9Trusted Source).

Grapefruit also provides small amounts of B vitamins, zinc, copper, and iron, which work together in the body to promote immune system function. They also help maintain the integrity of your skin, which acts as a protective barrier against infection.

3. Can promote appetite control

Grapefruit contains a decent amount of fiber: 2 grams in half a medium-sized fruit (1).

Research shows that a diet rich in fiber-rich fruits is beneficial in inducing a feeling of fullness. This is because fiber slows down the rate at which the stomach empties, increasing digestion time (11 Trusted Source, 12, 13 Trusted Source).

So consuming adequate amounts of fiber can automatically help you eat fewer calories throughout the day by keeping your appetite at bay (Trusted Source).

4. Has been shown to help you lose weight

Grapefruit is a food that promotes weight loss.

It has several properties related to weight loss, especially its fiber content, which helps promote fullness and reduce calorie intake (14 Trusted Source, 15 Trusted Source, 16 Trusted Source, 17 Trusted Source).

Additionally, grapefruit contains few calories but plenty of water, which is another feature known to aid with weight loss (18 Trusted Source).

A study in 91 obese subjects found that those who consumed half a fresh grapefruit before meals lost significantly more weight than those who did not (19 Trusted source).

In fact, those in the group who ate fresh grapefruit lost an average of 3.5 pounds (1.6 kg) over 12 weeks, while those in the group who ate no grapefruit lost less than 1 pound (0.3 kg), on average (19 trusted source).

Other studies have found similar weight-reducing effects. For example, one study found that participants experienced a reduction in waist size when they consumed grapefruits daily with their meals (20 Trusted Source, 21 Trusted Source).

This is not to say that grapefruit produces weight loss on its own, but adding it to an already healthy diet can be beneficial.

5. Grapefruit can help prevent insulin resistance and diabetes

Eating grapefruit regularly can have the potential to prevent insulin resistance, which can lead to diabetes.

Insulin resistance occurs when your cells stop responding to insulin.

Insulin is a hormone that regulates many processes in your body. For example, it is involved in many aspects of your metabolism, but is best known for its role in controlling blood sugar (22 Trusted Source).

Insulin resistance ultimately leads to higher levels of insulin and blood sugar, two major risk factors for type 2 diabetes (22 Trusted Source, 23 Trusted Source, 24 Trusted Source).

Eating grapefruit can help control insulin levels and therefore has the ability to reduce the chance of becoming insulin resistant (Trusted source).

In one study, subjects who ate half a fresh grapefruit before meals experienced a significant reduction in both insulin levels and insulin resistance, compared to the group who ate no grapefruit (19 Trusted Source) .

Also, eating fruit as a whole is generally associated with better blood sugar control and reduced risk of type 2 diabetes (Trusted Source, Trusted Source).

6. Eating grapefruit can improve heart health

Regular consumption of grapefruit is believed to improve heart health by reducing risk factors for heart disease, such as high blood pressure and cholesterol.

In one study, people who ate grapefruit three times a day for six weeks experienced significant reductions in blood pressure over the course of the study. They also showed improvements in total cholesterol and "bad" LDL cholesterol levels (21 Trusted Source).

These effects are likely due to the important nutrients grapefruit contains, which play a role in proper heart function.

First, grapefruit is quite rich in potassium, a mineral responsible for many aspects of heart health. Half a grapefruit provides about 5% of your daily potassium needs (1, 27 Reliable Source, 28 Reliable Source, 29 Reliable Source).

Adequate potassium intake is associated with a reduced risk of high blood pressure. Additionally, it has been shown to reduce the risk of death from heart disease (29 Trusted Source, 30 Trusted Source).

Second, the fiber in grapefruit may also improve heart health, since a high fiber intake is associated with lower blood pressure and cholesterol levels (17 Trusted Source).

Overall, researchers say that including fiber and antioxidant-rich fruits like grapefruit as part of a healthy diet helps protect against conditions like heart disease and stroke.

7. It is high in powerful antioxidants

Grapefruit contains a few different antioxidants that provide several health benefits, including a reduced risk of various diseases (33 Trusted Source).

Antioxidants protect your cells from damage caused by free radicals, which are unstable molecules that can cause harmful reactions in your body (34 Trusted Source).

Here is an overview of the most important antioxidants in grapefruit:

• Vitamin C - A powerful, water-soluble antioxidant that is present in large amounts in grapefruit. It can protect cells from damage that often leads to heart disease and cancer (35 Trusted Source).
• Beta-carotene - Converts to vitamin A in the body and is believed to help reduce the risk of some chronic conditions, such as heart disease, cancer, and eye-related disorders such as macular degeneration (36 Trusted Source).
• Lycopene - Known for its potential ability to prevent the development of certain types of cancer, especially prostate cancer. It can also help slow tumor growth and decrease the side effects of common cancer treatments (37 Trusted Source, 38 Trusted Source).
• Flavanones - Their anti-inflammatory properties have been shown to lower blood pressure and cholesterol levels, reducing the risk of heart disease.

8. May reduce the risk of kidney stones

Consuming grapefruit can reduce your risk of developing kidney stones, which result from the accumulation of waste materials in the kidneys.

These waste materials are products of metabolism that are normally filtered through the kidneys and excreted from the body in the urine.

However, when they crystallize in the kidneys, they turn into stones. Larger kidney stones can cause a blockage in the urinary system, which can be incredibly painful.

The most common type of kidney stone is calcium oxalate stones. Citric acid, an organic acid found in grapefruit, may be effective in preventing them by binding with calcium in the kidneys and removing it from the body (41 Trusted Source, 42 Trusted Source).

Additionally, citric acid has the ability to increase the volume and pH of urine, producing an environment less favorable for the formation of kidney stones.

9. Very hydrating

Grapefruit contains a lot of water and is therefore very hydrating. In fact, water makes up most of the weight of the fruit.

There are almost 4 ounces (118 ml) of water in half a medium grapefruit, which is about 88% of its total weight (1).

While drinking plenty of water is the best way to stay hydrated, eating foods rich in water can also help.

10. Easy to add to your diet

Grapefruit requires little to no preparation, making it fairly easy to add to your diet.

Even if you lead a busy and on-the-go lifestyle, you can still enjoy grapefruit on a regular basis without worrying about it taking too long.

Here are some ways you can enjoy grapefruit:

• Eat only grapefruit slices.
• Eat it as an alternative to unhealthy desserts.
• Try this salad, which combines grapefruit with kale and avocado.
• Mix it into this smoothie with other fruits and vegetables.
• Include it in a healthy breakfast parfait like in this recipe.
• Grapefruit is not for everyone
• There are a few reasons why some people may need to avoid grapefruit.

Drug interactions

For some people, consuming grapefruit and its juice can lead to drug interactions (44 Trusted Source).

This is because it contains substances that inhibit cytochrome P450, an enzyme that your body uses to metabolize certain medications.

If you eat grapefruit while taking these medications, your body may not be able to break them down, which could cause an overdose and other adverse effects (44 Trusted Source).

Medications most likely to interact with grapefruit include (44 Trusted Source):

• Immunosuppressants
• Benzodiazepines
• Most calcium channel blockers
• Indinavir
• Carbamazepine
• Some statins

If you are taking any of these medications, talk to your doctor before adding grapefruit to your diet.

Erosion of tooth enamel

In some cases, eating grapefruit can lead to tooth enamel erosion.

Citric acid, found in citrus fruits, is a common cause of enamel erosion, especially if you consume it in excess (trusted source).

If you have particularly sensitive teeth, you may need to avoid sour fruits. However, there are a few things you can do to preserve your tooth enamel while enjoying grapefruit:

• Never suck on grapefruits or other acidic fruits and avoid putting them directly against your teeth.
• Rinse your mouth with water after eating the fruit and wait 30 minutes to brush your teeth.
• Eat cheese with the fruit. This helps neutralize acidity in the mouth and increases saliva production.
• If you take certain medications or have sensitive teeth, you may need to limit your grapefruit intake or avoid it altogether.

The bottom line:

Grapefruit is one of the healthiest fruits on the planet. It is rich in important vitamins, minerals and antioxidants.

Overall, grapefruit is delicious and incredibly easy to add to your diet.