This low-calorie, nutrient-rich fruit has a number of health benefits.

10 science-based benefits of grapefruit

This low-calorie, nutrient-rich fruit has a number of health benefits.

Grapefruit is a tropical citrus fruit known for its sweet yet tart flavor. It is rich in nutrients, antioxidants, and fiber, making it one of the healthiest citrus fruits you can eat.

Additionally, research shows that grapefruit may have powerful health benefits, including promoting weight loss and reducing the risk of heart disease.

Here are 10 health benefits of grapefruit:

1. Low in calories and high in nutrients

Grapefruit is a great food for a balanced diet. This is because it is rich in nutrients, but low in calories. In fact, it is one of the lowest-calorie fruits. It provides an adequate amount of fiber, along with more than 15 beneficial vitamins and minerals.

Some of the main nutrients found in half a medium-sized grapefruit:

• calories: 52,
• carbohydrates: 13 grams,
• proteins: 1 gram,
• fiber: 2 grams,
• Vitamin C: 64% of the recommended dietary intake (RDI),
• Vitamin A: 28% RDI,
• potassium: 5% RDI,
• thiamine: 4% RDI,
• folate: 4% RDI,
• Magnesium: 3% RDI.

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

2. Contributes to the immune system

Eating grapefruit regularly can be beneficial for your immune system.

It is prized for its high vitamin C content. Vitamin C has antioxidant properties that are known to protect your cells from harmful bacteria and viruses. In addition, studies have shown that vitamin C is beneficial in faster recovery from colds.

Many other vitamins and minerals found in grapefruit are known to aid immunity, including vitamin A. Vitamin A has been shown to help protect against inflammation and several infectious diseases.

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

3. Grapefruit helps with weight loss

Grapefruit is a food suitable for weight loss.

It has several properties associated with weight loss, most notably its fiber content. This helps promote satiety and reduce calorie intake. 2 grams of fiber is found in half a medium-sized grapefruit. In addition, grapefruit is low in calories but high in water, another characteristic known to aid weight loss.

Several studies have found weight-loss effects associated with grapefruit consumption. For example, one study found that participants experienced reduced waist circumference when they consumed grapefruit with meals daily.

However, there were no significant differences in waist size reduction between study participants who drank water, those who ate grapefruit, and those who drank grapefruit juice. This doesn't mean that grapefruit itself will cause weight loss, but adding it to an already balanced, nutritious diet may prove beneficial.

4. Grapefruit can prevent insulin resistance and diabetes

Regular consumption of grapefruit can potentially 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. It is involved in many aspects of your metabolism, but it is best known for its role in controlling blood sugar. Insulin resistance ultimately leads to higher levels of insulin and blood sugar, two primary risk factors for type 2 diabetes.

Eating grapefruit can help control insulin levels, which means it can reduce the likelihood of you becoming insulin resistant.

In one study, subjects who ate half a fresh grapefruit before a meal experienced significant reductions in both insulin levels and insulin resistance, compared to a group of people who didn't eat grapefruit. Additionally, eating whole fruits is generally associated with better blood sugar control and a reduced risk of type 2 diabetes.

5. Eating grapefruit can improve heart health

Regular consumption of grapefruit is thought 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 3 times a day for 6 weeks experienced significant reductions in blood pressure over the course of the study. They also showed improvements in their total cholesterol and LDL (bad) cholesterol levels. These effects are likely due to the important nutrients grapefruit contains, which play a role in keeping your heart healthy.

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. Adequate potassium intake is associated with a reduced risk of high blood pressure. In addition, it has been shown to reduce the risk of death from heart disease.

Second, the fiber in grapefruit may also improve heart health, given that high fiber intake is linked to lower blood pressure and cholesterol levels.

6. It has a high antioxidant content

Grapefruit contains several different antioxidants that provide various health benefits, including a reduced risk of several diseases.

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

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

• Vitamin C. This is 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.
• Beta carotene. Converts into vitamin A in the body and is thought to help reduce the risk of some chronic conditions, including heart disease, cancer, and eye-related disorders like macular degeneration.
• Lycopene. It is 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 reduce 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.

7. May reduce the risk of kidney stones

Consuming grapefruit may reduce the risk of developing kidney stones, which are the result of a buildup of waste products in the kidneys.

These waste materials are products of metabolism that are normally filtered through the kidneys and removed from the body in urine. However, when they crystallize in the kidneys, they become stones. Larger kidney stones can cause a blockage in the urinary tract, which can be incredibly painful.

The most common type of kidney stone is calcium oxalate. Citric acid, an organic acid found in grapefruit, may be effective in preventing them by binding to calcium in your kidneys and flushing it out of your body. Citric acid also has the ability to increase the volume and pH of your urine, creating an environment that is less conducive to the formation of kidney stones.

8. Grapefruit hydrates the body

Grapefruit is high in water and therefore very hydrating. In fact, water makes up the majority of the fruit's weight. Half of a medium-sized grapefruit contains almost 118 ml of water, which is about 88% of its total weight.

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

9. It is easy to incorporate into your diet

Grapefruit requires little to no preparation, making it fairly easy to add to your diet. Even if you live a busy lifestyle, you can still enjoy grapefruit regularly without worrying about the preparation taking up too much of your time.

Here are a few ways you can enjoy grapefruit:

• Nibble on grapefruit slices.
• Eat it as an alternative to dessert foods that are less nutritious.
• Try grapefruit on a salad with arugula and pecans.
• Mix it into a smoothie with other fruits and vegetables.
• Include it in a breakfast smoothie with banana and honey.

10. Grapefruit has beneficial effects on the skin

Grapefruit contains vitamin C, which helps protect the skin from sun damage, aging, and inflammation.

Vitamin C is often used in serums to treat skin conditions, lighten dark spots, and smooth the skin's surface. However, studies also show that increasing your vitamin C intake through foods like grapefruit can help with hyperpigmentation, discoloration, and signs of aging. Vitamin C helps your body produce more collagen, which has been shown to help hydrate your skin and reduce wrinkles.

Grapefruit also contains citric acid, malic acid, and tartaric acid. These are all different types of alpha-hydroxy acids (AHAs). AHAs are often used in skin care products for a variety of benefits, including improved skin texture and elasticity.

Grapefruit is not for everyone.

There are several reasons why some people should avoid eating grapefruit.

Drug interactions

For some people, consuming grapefruit and its juice can lead to drug interactions. This is because it contains substances that inhibit cytochrome P450, an enzyme your body uses to metabolize certain medications. If you eat grapefruit while taking such medications, your body may not be able to break them down. This could cause an overdose and other adverse effects.

The medications most likely to interact with grapefruit are:

• 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 erosion of tooth enamel.

Citric acid, found in citrus fruits, is a common cause of enamel erosion, especially if you consume it in excessive amounts.

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

• Never suck on grapefruit or other acidic fruits and avoid placing them directly on your teeth.
• Rinse your mouth with water after eating fruit and wait 30 minutes to brush your teeth.

Source: https://www.healthline.com/nutrition/10-benefits-of-grapefruit#Grapefruit-is-not-for-everyone