How Grapefruits Promote a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin C – 128%
  • Vitamin A – 56%

Also a Source of:

  • Thiamin – 8%
  • Folate – 8%
  • Vitamin B6 – 6%
  • Pantothenic Acid – 6%
  • Riboflavin – 4%

Minerals

Good Source of: 

  • Potassium – 10%

Also a Source of:

  • Magnesium – 6%
  • Calcium – 6%
  • Copper – 4%
  • Phosphorus – 4%

Other

Good Source of: 

  • Fiber – 18%

Also a Source of:

  • Antioxidants – Beta-carotene, Lycopene

*All nutritional info from (1)

How Grapefruits Prevent Chronic Disease

Grapefruits’ rich antioxidant activity, high fiber content, and low sugar content make them a great resource chronic disease prevention.

How Grapefruits Prevents Cancer

Being a fruit, grapefruit consumption helps to prevent cancer through the activity of natural fruit sourced antioxidants. (2) Grapefruits are rich in a number of antioxidants that decrease cellular damage and neutralize dangerous substances known as free radicals. 

  •  Vitamin C: A majority of the antioxidant activity in grapefruit can be attributed to the high Vitamin C content. (3) High dietary intake of Vitamin C has been associated with reduced incidence of breast, oesophageal, oral, stomach, pancreas, cervical, and rectal cancer. (4)
  • Lycopene: Lycopene, a powerful antioxidant found in grapefruits, gives them their bright red/pink color. (5) Lycopene consumption is associated with reduced incidence of cancers, especially prostate cancer. (6)
  • Beta-Carotene: Beta carotene is another antioxidant in grapefruits that is responsible for its color and aids in cancer prevention. Beta-carotene consumption is most notably associated with reduced lung cancer incidence. (7) It is important to note that isolated supplementation of beta carotene is inconclusively effective in cancer prevention; it has even been shown to increase cancer rates, so aim to obtain beta carotene from your diet.

How Grapefruits Prevent Cardiovascular Disease

Grapefruits’ fiber content, potassium, and antioxidant activity help promote cardiovascular health.

  •  Cholesterol: Grapefruits contain the soluble fiber pectin, which is effective in cholesterol regulation. One study showed that grapefruit pectin reduced total cholesterol and LDL cholesterol levels. (8) Reducing these two measures helps to reduce your risk of heart attack and stroke. (9,10)
  • Potassium: One grapefruit is a good source of potassium. Potassium helps control blood pressure by offsetting the effects of sodium. (11)
  • Inflammation: Chronic inflammation places one at increased risk of cardiovascular disease, as it puts more strain on blood vessel walls and causes cellular damage. Antioxidants, like those found in grapefruits, help to reduce this inflammation. (12)

How Grapefruits Prevent Diabetes

Grapefruits are an excellent dietary resource for those concerned about diabetes.

  • Grapefruits are a good source of fiber, which means they help slow digestion and control blood sugar levels. (13)
  • One animal study showed that supplementing grapefruit juice helped improve insulin sensitivity. (14)
  • Grapefruits low caloric content and high fiber make it an excellent resource for weight control. Preventing or controlling obesity can reduce your risk of diabetes. (15)

Grapefruits Promote a Number of Health Benefits

Grapefruits’ high nutrient content help promote a number of health benefits.

How Grapefruits Promote Digestion

Grapefruits’ source of fiber and high water content help promote healthy digestion. (16) Being a good source of soluble fiber, grapefruits support gut health by feeding the gut microbiome. Soluble fibers like pectin serve as a food source for the good strains of bacteria in the gut, helping these strains flourish and promote healthy digestion. 

How Grapefruits Promote Hair and Skin Health

The vitamin C in grapefruits support skin and hair health. Vitamin C stimulates the synthesis of collagen, which supports our skin and hair to make both stronger. (17)

How Grapefruits Promote Immune Health

Vitamins A and C help to boost our immune system by combatting inflammation and boosting function of a number of immune cells. (18,19)

How Grapefruits Promote Vision

Both the vitamin A and beta-carotene found in grapefruits support vision. Vitamin A is crucial for night vision, and beta carotene helps to prevent macular degeneration or vision loss. (20,21)

How Grapefruits Promote Weight Loss

Grapefruits are high in fiber and low in calories, which makes them an excellent resource for weight loss as they help fill you up without supplying too many calories.

Concerns With Grapefruits

Grapefruits have been shown to interact with a number of medications. Consult your doctor if you have concerns.

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