The health benefits of grapefruit

by Анна Денисова

Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste. It's rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.
Here are evidence-based health benefits of grapefruit.

1. High in Nutrients

It provides a decent amount of fiber, in addition to more than 15 beneficial vitamins and minerals. Here are some of the major nutrients found in half of a medium-sized grapefruit:

  • Calories: 52;
  • Carbs: 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.

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

2. Immune System

Eating grapefruit regularly may be beneficial for immune system. It's prized for its high content of vitamin C, which has antioxidant properties known to protect cells from harmful bacteria and viruses.
Many other vitamins and minerals found in grapefruit are known to benefit immunity, including vitamin A, which has been shown to help protect against inflammation and several infectious diseases.
Grapefruit also provides small amounts of B vitamins, zinc, copper and iron, which all work together in the body to promote immune system function. They also help maintain the integrity of skin, which acts as a protective barrier to infection.

3. May Help Prevent Diabetes

Eating grapefruit regularly may have the potential to prevent insulin resistance, which can lead to diabetes. Insulin resistance occurs when cells stop responding to insulin.
Insulin is a hormone that regulates many processes in body. For example, it's involved in many aspects of metabolism, but it's most commonly known for its role in blood sugar control.
Eating grapefruit may help control insulin levels and thus have the ability to reduce your likelihood of becoming insulin resistant.

4. May Improve Heart Health

Regularly consuming grapefruit is thought to improve heart health by reducing risk factors for heart disease, such as high blood pressure and cholesterol. These effects are likely due to the important nutrients that grapefruit contains, which play a role in keeping heart functioning properly.
First, grapefruit is fairly high in potassium, a mineral responsible for many aspects of heart health. Half a grapefruit provides about 5% of your daily potassium needs. Adequate potassium intake is associated with a reduced risk of high blood pressure.
Second, the fiber in grapefruit may also boost heart health, given that a high fiber intake is associated with lower blood pressure and cholesterol levels. Including fiber and antioxidant-rich fruits like grapefruit as part of a healthy diet helps protect against conditions like heart disease and stroke.

5. It's High in Powerful Antioxidants

Grapefruit contains a few different antioxidants that provide various health benefits, including a reduced risk of several diseases.
Antioxidants protect cells from damage caused by free radicals, which are unstable molecules that may cause harmful reactions in body.
Here's an overview of the most important antioxidants in grapefruit:
Vitamin C: A powerful, water-soluble antioxidant that is present in high amounts in grapefruit. It may protect cells from damage that often leads to heart disease and cancer.
Beta-carotene: It's converted into vitamin A in the body and thought to help reduce the risk of some chronic conditions, including heart disease, cancer and eye-related disorders like macular degeneration.
Lycopene: Known for its potential ability to prevent the development of certain types of cancer. May also help slow the growth of tumors and decrease the side effects of common cancer treatments.
Flavanones: Their anti-inflammatory properties have been shown to reduce blood pressure and cholesterol levels, reducing the risk of heart disease.

Grapefruit is one of the healthiest fruits on the planet. It's rich in important vitamins, minerals and antioxidants.
On the whole, grapefruit is delicious and incredibly easy to add to your diet.

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