Grapefruit is widely cultivated in the tropical and
subtropical countries. It is a cross-breeding between oranges and pomelos.
subtropical countries. It is a cross-breeding between oranges and pomelos.
Grapefruit is a citrus fruit that is packed with nutrients
essential for good health and overall well-being. The amazing nutrient profile of
grapefruit has increased its popularity tremendously among the health-conscious
people.
essential for good health and overall well-being. The amazing nutrient profile of
grapefruit has increased its popularity tremendously among the health-conscious
people.
Let's Have a Look at
Why You Should Make Grapefruit an Essential Part of Your Diet:
Why You Should Make Grapefruit an Essential Part of Your Diet:
To begin with, grapefruit has a high-water content, which
makes it low in calories. 100 grams of this juicy fruit contains approximately 40 calories. Hence, weight-watchers can add
grapefruit to their calorie-restricted diet.
makes it low in calories. 100 grams of this juicy fruit contains approximately 40 calories. Hence, weight-watchers can add
grapefruit to their calorie-restricted diet.
Low Glycemic Food
Grapefruit has a low-fat content and a medium carbohydrate
content. The glycemic index of this fruit is 25 and it falls under the category
of low glycemic index fruits. So, individuals with diabetes mellitus who love
this fruit will be pleased to know that it does not cause a sudden spike in the blood glucose levels.
content. The glycemic index of this fruit is 25 and it falls under the category
of low glycemic index fruits. So, individuals with diabetes mellitus who love
this fruit will be pleased to know that it does not cause a sudden spike in the blood glucose levels.
Rich in Vitamin C
This fruit is also appreciated for its high vitamin C
content. The high vitamin C content in grapefruit is valuable to the immune
system. Vitamin C is a natural antioxidant and it has the ability to ward off
something as simple as cold and flu and as serious as cancer. Other beneficial
vitamins present in grapefruit are the members of the B-complex family, which
include:
content. The high vitamin C content in grapefruit is valuable to the immune
system. Vitamin C is a natural antioxidant and it has the ability to ward off
something as simple as cold and flu and as serious as cancer. Other beneficial
vitamins present in grapefruit are the members of the B-complex family, which
include:
- Thiamine
- Riboflavin
- Niacin
- Vitamin B6
The list doesn't end here! Grapefruit also contains vitamin
A and E, two fat-soluble vitamins that
are crucial for the functioning of the body.
A and E, two fat-soluble vitamins that
are crucial for the functioning of the body.
Minerals in Grapefruit
Grapefruit also contains an array of minerals that are
beneficial for the human body. Minerals present in grapefruit include:
beneficial for the human body. Minerals present in grapefruit include:
- Calcium
- Magnesium
- Potassium
- Iron
- Zinc
- Phosphorus
- Manganese
- Copper
- Cobalt
Phytochemicals in Grapefruit
Like many other citrus fruits, grapefruit is a great source
of disease-fighting compounds that boost overall health and keep diseases and
infections are bay. Naringen, naringenin, narirutin and hesperidin are the plant compounds present in grapefruit that possess
strong antioxidant and anti-inflammatory activities.
of disease-fighting compounds that boost overall health and keep diseases and
infections are bay. Naringen, naringenin, narirutin and hesperidin are the plant compounds present in grapefruit that possess
strong antioxidant and anti-inflammatory activities.
The mildly acidic and slightly bitter taste of grapefruit
juice is due to the presence of naringin
in it.
juice is due to the presence of naringin
in it.
Grapefruit juice contains highly toxic alkaloids and
saponins, but its strong antioxidant potential is enormous. Hence, the positive
effects of grapefruit outweigh the negative effects.
saponins, but its strong antioxidant potential is enormous. Hence, the positive
effects of grapefruit outweigh the negative effects.
Research and Scientific
Studies: What Do They Have to Say?
Studies: What Do They Have to Say?
One interesting study found that consumption of grapefruit
is associated with higher nutrient intakes. The study further reported that
grapefruit and 100% grapefruit juice are
a concentrated source of vitamin C and other vital nutrients.
is associated with higher nutrient intakes. The study further reported that
grapefruit and 100% grapefruit juice are
a concentrated source of vitamin C and other vital nutrients.
Furthermore, pink and white grapefruit juice was found to have more favorable nutrient
density scores than other commonly consumed 100% fruit juices, including apple,
grape, pineapple and prune.
density scores than other commonly consumed 100% fruit juices, including apple,
grape, pineapple and prune.
Similarly, fresh pink and white grapefruit tended to have
higher nutrient density scores when compared to some commonly consumed fresh
fruits such as apples, bananas and
peaches.
higher nutrient density scores when compared to some commonly consumed fresh
fruits such as apples, bananas and
peaches.
The study concluded that consumption of grapefruit was
associated with improved adequacy of intake of key nutrients including vitamin
C and magnesium, and a greater proportion of adults meeting their recommended
intake of dietary fiber.
associated with improved adequacy of intake of key nutrients including vitamin
C and magnesium, and a greater proportion of adults meeting their recommended
intake of dietary fiber.
Addition of grapefruit to your diet can improve the overall
quality of diet for many individuals who are striving to consume a healthful
diet with increased levels of fruits.
quality of diet for many individuals who are striving to consume a healthful
diet with increased levels of fruits.
According to The USDA National Nutrient
Database, One Medium-Sized Grapefruit, Which Is Approximately 125-130 Grams
Contain:
Database, One Medium-Sized Grapefruit, Which Is Approximately 125-130 Grams
Contain:
| Nutrients | Value |
| Energy | 41 kcal |
| Water content | 116 grams |
| Protein | 0.81 grams |
| Fat | 0.13 grams |
| Total carbohydrate | 10.34 grams |
| Dietary fiber | 1.4 grams |
| Sugars | 8.93 grams |
| MINERALS | |
| Calcium | 15 milligrams |
| Iron | 0.12 milligrams |
| Magnesium | 10 milligrams |
| Phosphorus | 10 milligrams |
| Potassium | 178 milligrams |
| Sodium | 0 milligrams |
| Zinc | 0.09 milligrams |
| VITAMINS | |
| Vitamin C | 44 milligrams |
| Thiamine | 0.046 milligrams |
| Riboflavin | 0.026 milligrams |
| Niacin | 0.320 milligrams |
| Vitamin B6 | 0.054 milligrams |
| Folate | 13 micrograms |
| Vitamin A | 1187 IU |
| Vitamin E | 0.17 milligrams |
