Grapefruit: Is It Good for You and for What Conditions

Well-known for their unusual combination of sour, sweet, and bitter tastes, grapefruits are impossible not to enjoy. What are the health benefits of grapefruit? Is it good for you and for what conditions? Does grapefruit juice affect the action of prescribed medications? Is it true that this fruit can help you lose weight? 

Read on, and you will find the answers to all these and numerous other questions.

Grapefruits: Health Benefits

Grapefruits are rich in two vitamins (namely vitamin C and vitamin A), dietary fiber, citric acid, and flavanones.

Vitamin C

Ascorbic acid, commonly known as vitamin C, is essential for boosting immunity and reducing the severity and duration of colds. It is advisable to include grapefruits, along with other citrus fruits such as lemons, limes, and oranges, in your daily diet during autumn and winter when the chances of catching a cold are higher. 

Apart from this, ascorbic acid also serves several other significant functions: 

• It is a potent antioxidant that protects cells from free radicals.
• It promotes skin health. People who smoke are likely to experience skin issues due to the depletion of vitamin C levels, and hence including vitamin C-rich foods such as grapefruits in their diet can help maintain healthy skin.
• It aids iron absorption. Your body requires iron to carry oxygen to cells, and ascorbic acid is essential for the normal absorption of iron from plant sources.

There is about 64% DV (daily value) of vitamin C in half of grapefruit.

Vitamin A

Vitamin A (retinol) is important for immunity, skin, and vision. Numerous studies prove that people who suffer from retinol deficiency are more prone to infectious diseases, skin infections, and even blindness. 

If you maintain normal levels of retinol in the bloodstream, you are less likely to suffer from an overreaction of the immune system which results in chronic inflammation, allergies, and autoimmune diseases.

There is about 28% DV of precursors of vitamin A in half of grapefruit. 

Caloric and Dietary Fiber Content

Adding grapefruits to your daily diet is unlikely to cause weight gain, as they contain a very small number of calories. What’s more, the pulp of the fruit is rich in non-digestible dietary fiber, which helps to increase the feeling of fullness, making it an ideal choice for people who are trying to lose weight. 

Dietary fiber is also beneficial for the growth of healthy bacteria in the intestine, and it can prevent constipation by adding bulk and weight to the stool. 

It is important to note, however, that the juice of the grapefruit does not contain significant amounts of dietary fiber. To fully reap the benefits of fiber, instead of drinking the fruit’s juice, consume it whole.

Citric Acid

Citric acid constitutes approximately 2.5% of grapefruit juice and has numerous health benefits. Research has shown that this weak organic acid can aid bone health and prevent the formation of kidney stones. Consumption of citric fruits such as grapefruits, limes, and lemons has been found to slow down or even halt the formation of kidney stones.

Another essential benefit of citric acid is that it increases stomach acidity in people with low stomach acid levels, a condition that is prevalent in the elderly. Citric acid can aid digestion and prevent such symptoms of slow digestion as gas and bloating.

Last but not least, citric acid can improve iron absorption from non-animal sources, similar to vitamin C. For this reason, if you suffer from anemia, you might benefit from adding citric fruits to your diet.

It needs to be said, however, that eating grapefruits can also slightly increase your risk of cavities, as citric acid, if consumed in large quantities, can erode tooth enamel (this also applies to lemons and limes). To be on the safe side, it is recommended that you rinse your teeth thoroughly with clean water after consuming grapefruits, limes, and lemons.

Flavanones

Flavanones are well-known for their anti-inflammatory properties and are believed to assist in managing cholesterol levels. Citrus fruits are excellent sources of flavanones: orange and lemon juices offer slightly higher quantities of them compared to grapefruit juice.

Mineral and Vitamin B Content

Grapefruits are only relatively rich in one dietary mineral: potassium. Numerous recent studies have conclusively demonstrated that potassium promotes sodium extraction, makes your blood vessels dilate, and offers a small but noticeable reduction in blood pressure.

While grapefruits also contain B vitamins, their actual quantities are small. To avoid vitamin B deficiency, include in your diet such foods as eggs, poultry, meat, seeds, and legumes.

Grapefruit is Good for Diabetes: Truth or Myth

Several recent studies demonstrate that the consumption of grapefruits can reduce insulin levels and decrease the risk of type 2 diabetes development. This effect is even more pronounced in the case of grapefruit juice, which offers higher concentrations of naringin, a bioactive compound that can reduce blood glucose and improve insulin tolerance.

Although additional studies into insulin-reducing properties of these fruits are still required, if you are diagnosed with pre-diabetes, one of the better choices for your daily menu is grapefruit.

Is It Good for High Blood Pressure?

In a 2012 study grapefruit consumption was linked to a significant reduction in systolic (i.e., measured when your heart beats) blood pressure.

There might be several reasons why grapefruits might be good for your cardiovascular system:

• Even though these fruits are only moderately rich in potassium, half of the grapefruit contains about 5% of the potassium you need to receive daily. If you include grapefruits in your diet, your average potassium consumption increases: this mineral is known to help decrease blood pressure and reduce the risks of heart disease.
• Dietary fiber in grapefruits helps decrease cholesterol levels which in turn results in reducing blood pressure.
• Grapefruits are also rich in flavanones, choline, and lycopene: these compounds might boost the blood pressure-reducing effects of potassium and dietary fiber.

All in all, if you were diagnosed with hypertension, follow a diet that is low in sodium and high in grains, vegetables, legumes, nuts, seeds, and fruits — including grapefruit.

Is It Good for Lowering Cholesterol Levels?

Dietary fiber in grapefruits reduces cholesterol absorption and helps lower your cholesterol levels. It needs to be said, however, that oranges, lemons, and limes (that are close botanical relatives of grapefruits) are almost twice as rich in dietary fiber compared to grapefruits, so if you aim to cut your cholesterol consumption, they might be a better choice.

What’s more, such foods as beans, raspberries, green peas, chia seeds, and artichokes offer very large quantities of dietary fiber per serving, so do not neglect to use them as well.

Is Grapefruit Good for Losing Weight?

Grapefruits have several important properties that can aid in weight loss. 

First of all, half of the grapefruit contains about 2 grams of dietary fiber which makes you feel satiated for a longer time and therefore reduces your calorie intake. Furthermore, while grapefruits are low in calories, they are also high in water, which is another characteristic that can assist in weight loss.

Still, grapefruits alone are unlikely to help you shed pounds. There are studies that suggest that grapefruit consumption leads to weight reduction and a decreased waist size. But in others, no connection between daily consumption of grapefruit and body weight was found.

It is very likely that to see any concrete results, you must not merely add grapefruits to your diet but also avoid foods high in refined carbohydrates and exercise regularly.

Is Grapefruit Good for Inflammation?

Grapefruit is an excellent source of antioxidants that protect your cells from unstable molecules called free radicals.

Grapefruits contain several vital antioxidants, including:

• Vitamin C: This vitamin-cum-antioxidant is present in copious amounts in grapefruit. One of the more critical functions of Vitamin C is to protect cells from damage that can potentially lead to heart disease and cancer.
• Beta-carotene: This compound is a precursor of vitamin A and is believed to lower the risk of chronic conditions such as heart disease and cancer, as well as eye-related disorders such as macular degeneration.
• Lycopene: This antioxidant is known for its potential to prevent the development of prostate cancer as well as several other types of cancer. It was demonstrated to slow tumor growth and reduce the side effects of medications commonly used to treat cancer.
• Flavanones: These bioactive compounds combine antioxidant and anti-inflammatory properties that can lower blood pressure and bring down cholesterol levels, thus reducing the risk of heart disease.

All in all, the best way to increase your antioxidant intake is to eat a diet that is rich in all kinds of fruits — including grapefruit.

Is It Good for Liver?

There is both good and bad news when it comes to how this citrus fruit influences your liver. 

First and foremost, grapefruit contains two antioxidants called naringin and naringenin, which have anti-inflammatory properties that can help protect the liver from injury. These antioxidants work by reducing inflammation in the liver, which is a common cause of liver damage. So, grapefruits are definitely good for your liver health.

Unfortunately, as numerous studies prove, consuming grapefruit can also interfere with the activity of liver enzymes that are responsible for metabolizing certain drugs. This happens because bergamottin, a complex bioactive compound present in grapefruit juice, can suppress the action of drug-metabolizing enzymes that are produced by your liver. This can potentially lead to a stronger and more pronounced action of the medications you take, which can be downright harmful to your body.

Drinking grapefruit juice (as well as eating grapefruits) can substantially boost the effect of these medications:

• Adalat
• BuSpar
• Halcion
• Lipitor
• Mevacor
• Plendil
• Procardia
• Sandimmune
• Tegretol
• Valium
• Versed
• Zocor
• Zoloft

To be on the safe side, discuss with your doctor whether you are allowed to eat grapefruits or drink grapefruit juice if you are currently taking prescribed medications (even if they are not mentioned in the list above).

Side-Effects of Grapefruits

While this condition is very far from being widespread, some people are allergic to grapefruits and other citrus fruits and can experience such symptoms as hives, swelling, and breathing difficulties. If this happens, seek medical assistance promptly.

How I Can Add Grapefruits to My Daily Diet

You can enjoy this citrus fruit in a number of ways:

• Slice it and eat it for your brunch or even as a side dish
• Eat it every time you want to enjoy an ice cream or a candy bar: grapefruits are much, much healthier
• Add them to your fruit salads
• Use them for your smoothies
• Eat them for breakfast (together with honey and yogurt).

Is Grapefruit a Good Choice for a Diet?

It surely is! To sum up, let us list the most important properties of this citrus fruit:

• Contains large amounts of vitamins C and A that boost your immune system and are essential for skin health;
• Offers measurable quantities of dietary fiber that can help you get slimmer, reduce your cholesterol levels and improve your gastrointestinal health;
• Can be used as a source of dietary potassium that (in combination with other bioactive compounds) can promote blood pressure reduction;
• Is a very good source of water: eat grapefruits to stay hydrated and reduce your caloric intake;
• Contains several kinds of antioxidant compounds which protect the cells of your body from free radicals.

Now you know what are the health benefits of grapefruit, is it good for you, and for what conditions. No fruit or vegetable is a magic bullet, though: to stay healthy, always aim to follow a balanced diet and get enough exercise.