Grapefruit is a citrus fruit with a flavor that can range from bittersweet to sour. It contains a range of essential vitamins and minerals. People can consume the fruit whole or as a juice or pulp.
The grapefruit first appeared in the 18th century, as a result of crossing a pomelo and an orange. People called it “grapefruit” because it grows in clusters, similar to grapes.
The nutrients grapefruit contains may help promote healthy skin and protect against various conditions. They may also play a role in weight maintenance.
In this article, learn about some of the possible health benefits of grapefruit. Also, find out who should take care when consuming grapefruit.
Benefits
Grapefruit is low in calories but very rich in nutrients. It is also an excellent source of vitamins A and C.
The sections below discuss the specific health benefits of grapefruit in more detail.
Diabetes
Grapefruit is low on the glycemic index. This means that it provides nutrients but does not have a significant negative impact on a person’s blood sugar levels.
One studyTrusted Source from 2013 describes grapefruit as “significantly associated with a reduced risk of type 2 diabetes.” The authors also note that grapefruit contains naringin.
They go on to say that naringin appears to have similar properties to an inhibitor that doctors use to improve glucose tolerance in people with type 2 diabetes.
Which foods are good for people with diabetes? Find out here.
Weight loss
Some people claim that grapefruit is a miracle weight loss fruit. In one study, researchers found no evidence to suggest that grapefruit can help people lose weight.
However, they did conclude that grapefruit may help improve blood pressure and lipid (fat) levels in the blood. There is a link between high blood pressure, lipid levels, and obesity.
Further studies could prove that the nutrients in grapefruit have long term benefits for weight control and obesity prevention.
What are some good breakfasts for weight loss? Find out here.
Stroke
According to an American Heart Association (AHA) study, eating more flavonoids may lower the risk of ischemic stroke among women. Flavonoids are compounds present in citrus fruits such as oranges and grapefruit.
The risk of ischemic stroke was 19% lower among those who consumed the highest amounts of citrus fruits.
Blood pressure and heart health
The combination of fiber, potassium, lycopene, vitamin C, and choline in grapefruit could all contribute to heart health.
The AHA encourage people to increase their dietary intake of potassium and reduce the amount of salt they add to foods. This can help prevent high blood pressure and a range of complications that can result from it.
According to the United States Department of Agriculture (USDA), one small grapefruit measuring 3.5 inches across and weighing around 200 grams (g) contains 278 milligrams (mg) of potassium.
The 2015–2020 Dietary Guidelines for Americans recommend that adults consume around 4,700 mgTrusted Source of potassium each day. This means that one small grapefruit can provide around 6% of a person’s daily need for potassium.
The DASH dietTrusted Source, which health professionals designed to reduce blood pressure through dietary options, includes grapefruit as a recommended food.
Learn more about the DASH diet here.
Cancer
Grapefruit is a rich source of antioxidants, such as vitamin C. These can help combat the formation of free radicals, which experts believe give rise to cancer.
A small grapefruit can provide 68.8 mg of vitamin C. The recommended adult intakeTrusted Source of vitamin C is 75 mg per day for women and 90 mg for men.
A small grapefruit also contains 2,270 micrograms (mcg) of lycopene, which is another antioxidant.
One 2016 population studyTrusted Source looked at data for nearly 50,000 men. Its authors conclude that there is a link between a high consumption of tomato sauce, which contains lycopene, and a lower risk of prostate cancer.
How does diet affect the risk of cancer? Learn more here.
Digestion
Grapefruit contains water and fiber. Specifically, a small grapefruit weighing 200 g contains 182 g of water and 2.2 g of fiber. Both water and fiber can help prevent constipation and promote regularity for a healthy digestive tract.
Adults should try to consume 28 to 33.6 g of fiber per day, depending on their age and sex.
There is also evidenceTrusted Source to suggest that a high intake of dietary fiber can help prevent colorectal cancer.
Why is dietary fiber important? Find out here.
Skin
Vitamin C plays a vital role in the formation of collagen, the main support system of the skin.
The authors of a 2017 studyTrusted Source conclude that vitamin C could help protect against sun damage and aging. They also note a link between a person’s levels of vitamin C and their intake of fresh fruits and vegetables.
However, some scientists have found evidence to suggest a link between a very high citrus intake and the development of malignant melanoma.
They looked at how much citrus juice people consumed each week over a period of 24–26 years, and they found a higher incidence of malignant melanoma among people who consumed more citrus juice.
The study authors recommend further investigation.
Why do we need vitamin C? Find out here.
Immune function
Vitamin C helps support the immune system in a number of ways. For example, a dietary intake of vitamin C may help prevent and treat respiratory and other infections, according to an articleTrusted Source from 2017.
In particular, older adults, people with chronic conditions, and those who smoke should ensure that they have an adequate intake of vitamin C. Grapefruit may be a good option.
What other foods provide vitamin C? Find out here.
Nutrition
According to the USDA, one small grapefruit measuring 3.5 inches across and weighing 200 g contains the following nutrients.
The table below also shows the recommended daily amounts for adults aged 19 and over.
| Nutrient | Amount in 200 g of grapefruit | Recommended daily intake |
| Energy (calories) | 64 | 1,800–3,000 |
| Protein (g) | 1.3 | 46–56 |
| Carbohydrate (g) | 16.2, of which 14 g is sugar | 130 |
| Fiber (g) | 2.2 | 22.4–33.6 |
| Iron (mg) | 0.2 | 8–18 |
| Calcium (mg) | 24 | 1,000–1,200 |
| Magnesium (mg) | 16 | 310–410 |
| Phosphorus (mg) | 16 | 700 |
| Potassium (mg) | 278 | 4,700 |
| Vitamin C (mcg) | 68.8 | 75–90 |
| Folate (mcg) | 20 | 400 |
| Choline (mg) | 15.4 | 425–550 |
| Vitamin A (mcg) | 92 | 700–900 |
| Beta-carotene (mcg) |
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