11 Health Benefits of Grapefruit

Grapefruit, or Citrus × paradisi, has a tart taste and bitter pith (the white lining around the fruit) that may be off-putting to people who are used to sweeter citrus fruits. Still, grapefruit is a breakfast staple and makes a great snack at any part of the day while relieving thirst due to its high water content. There are many other possible benefits of grapefruit, such as supplying key nutrients that help manage your weight and support your immune system.

You may need to avoid or limit grapefruit, its juice, and supplements if you take certain medications, such as those that lower your blood pressure or cholesterol. The compounds in grapefruit may cause your body to absorb too little or too much of those medications.

Read on to learn about the benefits and risks of grapefruit and ways to incorporate the fruit into your meals and snacks.

1. Controls Your Blood Sugar

Grapefruit has a low glycemic index (GI), a measure of how quickly carbs raise your blood sugar. Low-GI foods do not raise blood sugar as quickly or as much as high-GI foods. People with type 2 diabetes may benefit more from choosing lower-GI foods to help control their blood sugar.

Your blood sugar reaction to food can vary widely, depending on how much and what you eat. For example, pairing carbs, like grapefruit, with healthy fat and lean protein helps reduce blood sugar spikes. Discuss your post-meal blood sugar targets with a healthcare provider.

2. Has Been Shown To Lower Cancer Risk

Grapefruits are a rich source of vitamin C, with about 71.8 milligrams per serving. Vitamin C is an antioxidant, which helps prevent cell damage. Some evidence suggests a link between people with high amounts of vitamin C in their diets and a reduced risk of cancer.

Your body produces free radicals, which cause cell damage if you come into contact with harmful substances like radiation or tobacco. An imbalance of antioxidants and free radicals may increase the risk of cancer. The vitamin C in grapefruit may block the effects of free radicals and lower the risk of bladder, cervical, and renal cell cancers.

3. Has a High Water Content

Grapefruit has one of the highest water contents of any fruit. One cup of pink or red grapefruit cut into sections contains 203 grams of water, or almost one cup. That water content makes the fruit good for overall health. Your body comprises about 60% water, which is necessary for your cells and organs to function.

Water has many other essential functions, such as:

• Alleviating and preventing constipation
• Maintaining your body temperature
• Protecting your joints

About 20% of your daily fluid intake comes from food. Adding grapefruit to your diet may help you reach your fluid goals. Aim to pick the heaviest grapefruits, which typically contain the most water.

4. Helps You Manage Your Weight

Grapefruit may help you lose and manage your weight if you eat it as part of a balanced, healthy diet. The fiber and water content in grapefruit is ideal for weight loss. 

One cup of grapefruit, sectioned with juice, has about 3.7 grams of fiber. Fiber helps you lose weight by adding bulk to your meals, keeping you full for long periods. The National Institutes of Health (NIH) advises that women consume 25 grams of fiber daily and men eat 38 grams.

Grapefruit has a high water content but low calories. Consuming fewer calories than you burn from daily activities and exercise helps support weight loss.

Of note: Grapefruit itself is not a weight-loss tool. There's not enough evidence to support weight-loss supplements using grapefruit extract or peel oil. Talk to a healthcare provider about the benefits and risks before starting a new supplement.

Instead, eating a balanced diet with grapefruit and regularly exercising supports weight loss. Those lifestyle changes help reduce the risk of health conditions like heart disease, kidney disease, type 2 diabetes, and some cancers.

5. Is High in Key Nutrients

Research has found that consuming grapefruit improves diet quality by boosting your intake of several key nutrients.

For example, grapefruit is a source of nutrients like:

• Fiber
• Magnesium
• Potassium
• Vitamin A
• Vitamin C

One-half of a red or pink grapefruit delivers 100% of the recommended daily value of vitamin C and 35% of that of vitamin A. That serving size contains 8% and 5% of the recommended daily values for fiber and potassium. Eating a diet rich in those nutrients helps improve longevity and reduce your risk of chronic illnesses like heart disease, obesity, and type 2 diabetes.

6. Might Lower Blood Pressure

Grapefruit helps lower blood pressure due to its potassium content. Potassium helps neutralize the adverse effects of sodium and relaxes the walls of blood vessels. Research has found that even a 10-millimeter of mercury drop in systolic blood pressure (the top number) can lower heart disease, heart failure, and stroke.

Of note: Do not consume grapefruit or its juice if you take a blood pressure-lowering drug. Certain ones, such as Adalat CC (nifedipine) and Procardia XL, may adversely interact with grapefruit. Grapefruit may be harmful if you take a cholesterol-lowering drug, including Lipitor (atorvastatin) and Zocor (simvastatin).

7. Might Treat Infections and Wounds

The nutrients in grapefruit may treat infections and speed wound healing. For example, some evidence suggests that grapefruit seed extract has antibacterial properties. 

A study published in 2021, conducted in vitro (in a lab), found that grapefruit seed extract works against methicillin-resistant Staphylococcus aureus (MRSA). MRSA is a bacteria that causes a staph infection resistant to many antibiotics. The researchers noted that grapefruit seed extract may be a natural alternative to many synthetic medicines.

The vitamin C in grapefruit helps make collagen and boosts dermal fibroblast production. Collagen is a protein that helps heal wounds. Dermal fibroblasts are cells that repair the skin after injury.

8. Might Boost Your Energy and Mood

The scent of grapefruit may be helpful as a part of aromatherapy, which usually consists of using diffusion sprays and oils. Aromatherapy helps improve mood and physical energy.

Citrus scents are popular in aromatherapy, especially when used in essential oils. Some evidence suggests a link between grapefruit seed essential oil and reduced levels of cortisol, the stress hormone.

9. Red and Pink Grapefruit Are High in Antioxidants

All grapefruit colors pack plentiful nutrients. In particular, the pink and red ones come with beta-carotene and lycopene, carotenoids (pigments) that act as antioxidants. Lycopene gives pink and red grapefruits their vibrant colors. 

Research has found that eating diets rich in carotenoids may lower the risk of heart disease and some cancers. Generally, antioxidants help prevent cancer by preventing cell damage caused by free radicals.

10. Supports Your Immune System

There are hefty doses of vitamins A and C in each one-cup serving of grapefruit. Both vitamins help support your immune system. Vitamin C is an important antioxidant, which helps protect against cell damage.

Vitamins A and C do not help prevent colds. Still, some evidence suggests that vitamin C may shorten the duration and severity of symptoms.

11. The Peel and Pith Are Good for You

You might not want to throw the outer layer of a grapefruit after peeling it. Grapefruit peels have higher antioxidant activity than the inner part of the fruit.

The grapefruit pith has a more bitter taste than orange. Still, it's worth eating the pith if you can stand the taste. The pith is a source of pectin, a soluble fiber. Soluble fiber helps improve blood sugar and cholesterol. Some evidence suggests that soluble fiber possibly lowers colon cancer risk.

Nutrition of Grapefruit

One cup of pink or red grapefruit, sectioned with juice, has the following nutrients:

• Calories: 96.6
• Fat: 0.3g
• Sodium: 0mg
• Carbohydrates: 24.6mg
• Fiber: 3.7g
• Added sugars: 0g
• Protein: 1.8g

Risks of Grapefruit

Grapefruit is generally safe to consume, but the fruit, juice, and supplements interact with a lengthy list of medications. The Food and Drug Administration requires some medications to list whether it's unsafe to consume grapefruit. Still, consult a healthcare provider before consuming grapefruit if you take any medications.

Grapefruit primarily interacts with medications that lower blood pressure and cholesterol and treat irregular heartbeats. Grapefruit may interact with some allergy medicines, too. Your body may absorb too little or too much medications if you consume grapefruit. Too little of the drug may decrease its efficacy. Too much of the drug may cause severe side effects.

You may need to avoid grapefruit, its juice, and supplements if you have:

• An abnormal heart rhythm: Research has found that consuming excess grapefruit may cause changes to your heart's rhythm. Eating moderate amounts of grapefruit may be safe if you have an abnormal heart rhythm. Still, talk to a healthcare provider if you take medication to control an irregular heartbeat.
• Hormone sensitivities: Excess grapefruit may raise hormone levels. For example, grapefruit juice may slow your body's process of breaking down estrogen. As a result, your body may absorb too much estrogen, causing symptoms like headache, irritability, and spotting between periods.
• Menopause: Some people take hormone therapy, or estrogen treatment, to control menopause symptoms. Grapefruit may interact with hormone therapy since it may cause your body to absorb too much estrogen. Excess estrogen may increase breast cancer risk.

It's unclear whether grapefruit is safe for pregnant and breastfeeding people. Consult a healthcare provider before consuming the fruit, juice, or supplements to be safe.

Tips for Consuming Grapefruit

Grapefruit can last for a few weeks if stored properly. Leave a grapefruit on a counter or table if you plan to eat it within one week. Grapefruit releases its best flavor if you keep it at room temperature. Tuck a grapefruit in the fridge if you do not think you will eat it for a few weeks. Ensure it's room temperature before digging it to give you maximum flavor.

People often eat grapefruit for breakfast, but don't let that limit your imagination. You might wait a bit before your next meal or snack if you use grapefruit in recipes. Foods with a lot of fiber and water, like grapefruit, tend to be filling.

Some ways to use grapefruit include:

• Add a dash of salt or sugar to a slice of grapefruit, then cook it in a broiler, if you do not enjoy the bitter taste.
• Try adding grapefruit to salads with avocados, cashews, and citrus vinaigrette.
• Use grapefruit juice to add a twist to a pulled pork sandwich.
  

A Quick Review

Grapefruits have a variety of health benefits that make them stand out among other fruits. Grapefruit may boost your nutrient intake, help you fend off hunger, and support your immune system.

Proceed with caution if you take blood pressure- or cholesterol-lowering medications. The compounds in grapefruits may affect how your body absorbs those medications and cause severe side effects.

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