Grapefruits are tropical citrus fruits that are rich in nutrients, antioxidants and fibre, making it one of the healthiest citrus fruits you can eat. Studies have found that their consumption is associated with a number of health benefits, including boosting immune function, regulating blood sugar levels and promoting fullness.
1. Grapefruits are rich in vitamin C and A, potassium, thiamine, folate and magnesium.
2. They may help prevent insulin resistance, which ultimately causes higher insulin and blood sugar levels.
3. They can also boost immune function, promote fullness and reduce calorie intake.
Grapefruits are extremely healthy. They are high in nutrients, but very low in calories (one of the lowest-calorie fruits). Half of a medium-sized grapefruit provides 64% of the Reference Daily Intake (RDI) of Vitamin C, 28% of the Vitamin A RDI as well as, potassium, thiamine, folate and magnesium. These are important for cell growth, eye health, immune function and the normal functioning of the immune system.
Eating grapefruits regularly may benefit your health in several ways. In fact, studies have found that many nutrients found in grapefruits (vitamin C and A for example) may benefit your immune system by protecting your cells from harmful bacteria or viruses. What’s more, researchers found that grapefruits may help prevent insulin resistance. In fact, individuals who ate half of a grapefruit before meals experienced a significant reduction in insulin levels and resistance, compared to those that didn’t. Insulin resistance ultimately causes higher insulin and blood sugar levels, which are two risk factors for type 2 diabetes. Finally, thanks to its fibre content, grapefruits may help promote fullness and reduce calorie intake, which may in turn aid weight loss. A study found that those who consumed half of a fresh grapefruit lost more weight than those who didn’t. This doesn’t mean that grapefruit on its own will cause weight loss but adding it to an already healthy diet may prove to be very beneficial.
Sorice A., Guerriero E., Capone F. et al. (2014). Ascorbic acid: its role in immune system and chronic inflammation diseases. Mini-Reviews in Medicinal Chemistry, 14(5), pp.444-452.
Clark M. and Slavin J. (2013). The effect of fiber on satiety and food intake: a systematic review. Journal of the American College of Nutrition, 32(3), pp.200-211.
Fujioka K., Greenway F., Sheard J. and Ying Y. (2006). The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. Journal of Medicinal Food, 9(1), pp.49-54.
Silver H., Dietrich M. and Niswender K. (2011). Effects of grapefruit, grapefruit juice and water preloads on energy balance, weight loss, body composition and cardiometabolic risk in free-living obese adults. Nutrition & Metabolism, 8(1), pp.8
Li M., Fan Y., Zhang X. et al. (2014). Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies. BMJ Open, 4(11), pp. e005497.