Typically a breakfast food, grapefruits are a favorite of dieters who love them for their fat-burning properties. Another good thing about eating grapefruit is that we can eat them without having to worry about consuming too many calories. Grapefruit contains rich quantities of vitamin A, vitamin C, and many B vitamins. It also contains minerals like calcium, manganese, iron, potassium, magnesium and phosphorus.
The name "grapefruit" originated in the West Indies in the eighteenth century because of the way it grows. It grows in clusters of 10-12 just like grapes. But it is a large orange-like fruit which is a cross breed between orange and pomelo. These fruits usually range in diameter from four to six inches and have white or pink flesh. Based on the color of the flesh, grapefruits are categorized as white (blond), pink or ruby. Given that it has a sour and bitter taste, some people find it difficult to like it.
Like it or not, you cannot ignore the health benefits. Here are a few of the many health benefits that this fruit offers:
- Shows Anti-Cancer Properties: Pink and red grapefruits contain high amount of lycopene, a carotenoid phytonutrient. Lycopene is an antioxidant that is known for lowering the risk of prostate cancer. A study found that men who consumed a lot of lycopene-rich fruits and vegetables (such as pink or red grapefruit, tomatoes, watermelon, and guava) were 82% less likely to have prostate cancer compared to those consuming the least lycopene-rich foods. In another study, the bioflavonoids found in grapefruit could even halt cancer cells from spreading in breast cancer patients, by ridding the body of excess estrogen. Additionally, phytonutrients in grapefruit called limonoids have been shown to help protect against breast, colon, lung, mouth, and skin cancer. Drinking three 175 ml (around 6 onces) of grapefruit juice a day has been shown to reduce the activity of an enzyme that activates cancer-causing chemicals found in tobacco smoke.
- Repairs Damaged DNA: A lab study published in the Journal of Nutritional Biochemistry reports that Naringenin, a flavonoid found in grapefruit and oranges, can help repair damaged DNA in prostate cancer cells. DNA repair is an important factor in the prevention of cancer since it stops cancer cells from multiplying. Researchers noted that DNA repair by Naringenin might contribute to the cancer-fighting effects associated with a diet high in fruits and vegetables.
- Lowers Cholesterol: Grapefruit contains pectin, a form of soluble fiber that has been shown to reduce cholesterol by binding itself with cholesterol and throwing it out of the system, thus slowing down the progression of atherosclerosis (artery hardening). A study conducted by Israeli researchers from the Hebrew University in Jerusalem found that people eating red grapefruit and white (blond) grapefruit had total cholesterol reduced by 15.5% and 7.6% respectively; LDL cholesterol ("bad" cholesterol) by 20.3% and 10.7% respectively; and triglycerides by 17.2% and 5.6% respectively. People who didn't eat any grapefruit showed no changes in their cholesterol and triglycerides levels. According to researchers, red grapefruit's better performance may be due to synergistic effects of its phytonutrients, including lycopene.
- Aids in Weight loss: Since it is low in sodium and help you feel full with fewer calories, it is one of the most loved fruits in the weight loss community. The high amounts of soluble fiber in grapefruit helps you feel full for longer duration as it take longer to digest. Low sodium intake can help flush out excess water that is caused by high sodium food. It also has high water content, and increased water consumption can help increase metabolism. Studies provide evidence that they provide a greater feeling of fullness and keep blood sugar levels more constant resulting in better appetite control. Just have a glass of grapefruit juice or a half grapefruit before a meal, and you will eat fewer calories during the meal.
- Lowers Blood Sugar Levels: Again, pectin is reputed to assist with high blood sugar levels. It slows down the rate at which carbohydrates are absorbed and inhibits the presence of sugar in the blood. If you are a diabetic then you should certainly include this fruit in your diet. A study conducted on 100 obese patients found that those who consumed half a grapefruit with each meal for 12 weeks had lower levels of insulin and glucose after each meal compared to the group that didn't included grapefruit in their diet. This suggests a more efficient sugar metabolism.
- Boosts up Immunity: Being high in Vitamin C, grapefruit protects against infections caused by microbes like fungi, bacteria and parasites, as well as viruses. Just one-half of grapefruit delivers 80 percent of your recommended dietary allowance of vitamin C.
- Ensures Better Gastrointestinal Health: One of the important health benefits of eating grapefruit is that it promotes the proper functioning of the digestive system. The high fiber present in the fruit prevents constipation and helps in smooth and regular bowel movements.
- Treats Eczema: For those suffering from eczema, grapefruit may be helpful in reducing the degree of it. There is early, but inconclusive, evidence to support the use of grapefruit seed extract in the treatment of atopic eczema. However, additional study is needed to confirm these findings.
- Treats Insomnia: People struggling with the problem of insomnia should consume a glass of grapefruit or orange juice every night before going to bed because it helps in putting a person to sleep.
Grapefruit and Drug Interaction
Research has shown that grapefruit can interact with many medications. There are special enzymes in the wall of the small intestine which prevent the absorption of the medications. This means that the body absorbs lesser amounts of the drug in comparison to what has been taken in. But Grapefruit blocks the activity of this enzyme. This means that the levels of these medications in the blood would now rise! This is a condition which might lead to toxic side effects. According to the researchers, compounds called furanocoumarins, present in Grapefruit, are responsible for inhibiting the actions of the enzymes which break down the drugs in the small intestine. It is better not to consume Grapefruit juice at the time of taking the medications. The blocking effect lasts for 24 hours and so one should refrain from taking Grapefruit during this period if he is on a dosage of susceptible drugs.
Some categories of medications which interact with Grapefruit are steroids, immune-suppressants, antihistamines, painkillers, drugs for asthma, psychiatric medications, impotence drugs, anti-HIV medications and antiarrhythmics .
As you now know about the various grapefruit health benefits, you are surely thinking of adding it to your diet. So why wait? Rush to your nearest fruit market NOW!
