From supporting your immune system to improving your cholesterol levels, there are many powerful reasons to eat grapefruit. Grapefruit contains a juiciness that competes with that of the popular orange and shines with many of the same health benefits. Grapefruits are about 75 percent juice. The average grapefruit produces almost two-thirds of a cup of fresh-squeezed juice, which retains 98 percent of its vitamin C in the refrigerator for up to a week. Texas, Florida and California are known worldwide for their groves, but grapefruit originally came from Barbados where they were dubbed “the forbidden fruit”. Varieties of grapefruit include Ruby Red, Star Ruby, and Pink, among others. Although grapefruit is available all through the year, they are in season and at their very best in taste and juiciness from winter through early spring.
A 2006 study that compared men who consumed lycopene-rich foods the most with those who consumed the least, the men who consumed the most were found to be 82 percent less likely to develop prostate cancer.
Another study indicates that eating grapefruit can lower the risk of developing kidney stones. Limonin, another phytonutrient, suppresses cancerous cell and tumor growth. The pectin in grapefruits stops hardening of the arteries and lowers the LDL or “bad” cholesterol, in fact reducing it dramatically in a matter of days in even low amounts. And the flavonoid naringinen, inhibits hepatitis C virus, repairs DNA in prostate cancer cells and may prevent dyslipidemia (high blood cholesterol) and diabetes.
Be aware that consuming grapefruit may, in rare cases, interfere with certain prescription and over-the-counter medications. Be sure to talk to your healthcare professional as to whether or not grapefruit consumption could interfere with your medications.
21 Powerful Reasons to Eat Grapefruit
- rich in vitamin C
- supports the immune system
- reduces cold symptoms
- rich in lycopene found only in pink & red grapefruit
- fights oxygen free radicals
- reduces prostate cancer risk
- phytonutrients called limonoids inhibit tumor formation by promoting the formation of glutathione-S-transferase
- anti-fungal
- anti-bacterial
- anti-parasitic
- lowers cholesterol
- prevents kidney stones
- protection against lung & colon cancer
- grapefruit’s naringenin (a molecule) repairs DNA
- provides good levels of vitamin A
- high in enzymes that burn fats
- contains salicylic acid that helps break down the body’s inorganic calcium
- boosts liver function
- low in calories
- rich in potassium
- protects against lung and colon cancer
More Research: Reasons to Eat Grapefruit
A study on the effects of grapefruit on insulin resistance, body weight, and metabolic syndrome involved 91 obese patients in groups consuming placebos, apple juice, grapefruit juice, grapefruit capsules, or fresh grapefruit. Over twelve weeks the fresh grapefruit group lost much more weight than the placebo group. Half of a fresh grapefruit eaten before meals also was associated with significant weight loss, improved insulin resistance, and a reduction in two-hour post-glucose insulin level. Researchers concluded that, while the mechanism of the weight loss was unknown, eating grapefruit as part of a weight loss program was effective in losing some weight.
Grapefruit, limonin, grapefruit pulp powder and the flavonoid naringen (similar to naringinen) were examined in another study for their abilities to subdue the proliferation of and programmed death of colon cancer cells. Results indicated that only untreated grapefruit and limonin suppressed carcinogens or raised the cancer cell-neutralizing index. Scientists concluded from these findings that eating grapefruit may help inhibit colon cancer development.
Nutritional Content of Grapefruit
An average half of a grapefruit is about 75 calories.
Fiber 2.5 g
Vitamin C 79.1 mg
Potassium 320 mg
Calcium 28 mg
Vitamin A 2132 UI
Sodium 3 mg
Folate 23 mcg
Protein 1.45 g
Pink Grapefruit, Avocado & Fennel Salad Recipe
Servings: 4
Ingredients
3 pink grapefruits, cut into segments(removing skin), saving the juice.*
1/4 cup olive oil
1 tbsp lime juice
2 ripe avocados, sliced
1 large fennel bulb, sliced thinly
1 small bunch mint leaves
Ground black pepper & Himalayan salt
Directions
In small bowl whisk the oil with the lime juice, grapefruit juice & some salt. Place sliced avocado in a bowl & pour some of the dressing over it, tossing it very gently. Now add fennel with the rest of the dressing then add the mint & sliced grapefruit & toss well. Season with black pepper & a little more salt according to taste.
*If you’re taking pharmaceutical drugs, check with your healthcare practitioner about consuming grapefruit juice.
References
- Cerda JJ, Normann SJ, Sullivan MP, et al. Inhibition of atherosclerosis by dietary pectin in microswine with sustained hypercholesterolemia. Circulation 1994 Mar;89(3):1247-53. 1994.
- Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92. 2004. PMID:15197064.
- Craig W. Phytochemicals: guardians of our health. J Am Diet Assoc. 1997;97(Suppl 2) S199-S204. 1997.
- Dahan A, Altman H. Food-drug interaction: grapefruit juice augments drug bioavailability–mechanism, extent and relevance. Eur J Clin Nutr. 2004 Jan;58(1):1-9. 2004. PMID:14679360.
- Dai Q, Borenstein AR, Wu Y, Jackson JC, Larson EB. Fruit and vegetable juices and Alzheimer’s disease: the Kame Project. Am J Med. 2006 Sep;119(9):751-9. 2006. PMID:16945610.
- Dreier JP, Endres M. Statin-associated rhabdomyolysis triggered by grapefruit consumption. Neurology. 2004 Feb 24;62(4):670. 2004. PMID:14981197.
- Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
- Gao K, Henning SM, Niu Y, Youssefian AA, Seeram NP, Xu A, Heber D. The citrus flavonoid naringenin stimulates DNA repair in prostate cancer cells. J Nutr Biochem. 2006 Feb;17(2):89-95. Epub 2005 Jun 20. 2006. PMID:16111881.
- Gorinstein S, Caspi A, Libman I, Lerner HT, Huang D, Leontowicz H, Leontowicz M, Tashma Z, Katrich E, Feng S, Trakhtenberg S. Red Grapefruit Positively Influences Serum Triglyceride Level in Patients Suffering from Coronary Atherosclerosis: Studies in Vitro and in Humans. J Agric Food Chem. 2006 Mar 8;54(5):1887-1892. 2006. PMID:16506849.
- Hahn-Obercyger M, Stark AH, Madar Z. Grapefruit and Oroblanco Enhance Hepatic Detoxification Enzymes in Rats: Possible Role in Protection against Chemical Carcinogenesis. J Agric Food Chem. 2005 Mar 9;53(5):1828-32. 2005. PMID:15740081.
- Honow R, Laube N, Schneider A, Kessler T, Hesse. Influence of grapefruit-, orange- and apple-juice consumption on urinary variables and risk of crystallization. Br J Nutr. Aug;90(2):295-300. 2003. PMID:12908889.
- Jian L, Lee AH, Binns CW. Tea and lycopene protect against prostate cancer. Asia Pac J Clin Nutr. 2007;16 Suppl 1:453-7. 2007. PMID:17392149.
- Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in men and women in EPIC-Norfolk prospective study: a prospective population study. European Prospective Investigation into Cancer and Nutrition. Lancet. 2001 Mar 3;357(9257):657-63. 2001.
- Kurl S, Tuomainen TP, Laukkanen JA et al. Plasma vitamin C modifies the association between hypertension and risk of stroke. Stroke 2002 Jun;33(6):1568-73. 2002.
- Mahan LK, Stump S. Krause’s Food Nutrition and Diet Therapy 10th Ed. WB Saunders Co 2000. 2000.
- Matos HR, Di Mascio P, Medeiros MH. Protective effect of lycopene on lipid peroxidation and oxidative DNA damage in cell culture. Arch Biochem Biophys 2000 Nov 1;383(1):56-9. 2000.
- Mullen W, Marks S, Crozier A. Evaluation of phenolic compounds in commercial fruit juices and fruit drinks. J Agric Food Chem. 2007 Mar 16; [Epub ahead of print] . 2007. PMID:17362029.
- Murray M. Encyclopedia of Nutritional Supplements. Prima Publishing 1996. 1996.
- Suzuki, Kohno H, Sugie S, Murkami A, Yano M, Ohigashi H, Tanaka T. Citrus nobiletin inhibits azoxymethane-inducved rat colon carcinogenecis. The 228th ACS National Meeting, Philadelphia, PA, August 24, 2004. 2004.
- Thompson PD, Clarkson P, Karas RH. Statin-associated myopathy. JAMA. 2003 Apr 2;289(13):1681-90. 2003. PMID:12672737.
- Turner, Vanamala J, Leonardi T, Patil B, Murphy M, Wang N, Pike L, et al. Grapefruit and its isolated bioactive compounds act as colon cancer chemoprotectants in rats. The 228th ACS National Meeting, Philadelphia, PA, August 24, 2004. 2004.
- Wood M. Citrus Compound, Ready to Help Your Body!. Agricultural Research, February 2005. 2005.
- Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
