9 Grapefruit Benefits (Plus Nutrition Facts, Risks How to Eat)

Grapefruit benefits include boosting immunity, promoting skin health, supporting weight loss, and helping to manage conditions like high cholesterol and diabetes. This fruit originated from the crossbreeding of pomelo and orange and has become popular for its wide range of health-promoting properties.

These grapefruit benefits are linked to its high content of vitamin A, vitamin C, fiber, carotenoids, and flavonoids, which are nutrients and bioactive compounds with antioxidant, anti-inflammatory, and antibacterial effects.

Grapefruit (Citrus paradisi) can vary in color from yellow, pink, red, or orange. This fruit is commonly found in supermarkets or farmers' markets and can be eaten fresh or used in juices, smoothies, teas, salads, and desserts.

Main benefits

Grapefruit can offer the following health benefits:

1. Boosts immunity

Grapefruit is rich in vitamin A, vitamin C, and antioxidant and anti-inflammatory compounds that help strengthen the immune system and reduce inflammation. This lowers the risk of inflammatory and infectious diseases and helps the body recover more quickly from colds and flu.

2. Fights bacterial infections

Grapefruit contains bioactive compounds with antimicrobial properties, such as flavonoids, saponins, and tannins. These act against bacteria like Escherichia coli, Salmonella typhimurium, and Staphylococcus aureus, helping to fight bacterial infections like urinary tract infections and gastrointestinal infections.

3. Prevents premature aging

Grapefruit is high in vitamin C, which stimulates collagen production. Collagen is a protein that maintains skin firmness and elasticity, helping prevent wrinkles, sagging, and premature aging.

In addition, the antioxidant properties of grapefruit help neutralize free radicals, preventing damage to healthy skin cells and promoting overall skin health.

4. Reduces cancer risk

Antioxidant compounds in grapefruit, such as furanocoumarins, flavonoids, and limonoids, have anticancer and antiproliferative properties. They help inhibit the growth of malignant cells, reducing the risk of certain types of cancer, including colon, breast, and skin cancer.

5. Improves bone health

Bergapten, a natural compound found in grapefruit juice and other plants, promotes bone regeneration and helps prevent the loss of bone density, reducing the risk of osteoporosis.

6. Supports weight loss

Grapefruit supports weight loss because it is a low-calorie fruit high in water and fiber, which promote satiety and help reduce the urge to snack between meals.

For best results, grapefruit should be included as part of a balanced and healthy diet along with regular physical activity.

7. Helps manage diabetes

Grapefruit contains flavonoids and terpenoids with antioxidant properties that help regulate blood sugar levels, making it a good option for supporting diabetes management.

It is also rich in soluble fiber, such as pectin, which slows down carbohydrate absorption in the intestines and helps keep blood sugar levels more stable.

8. Regulates cholesterol

Grapefruit is rich in fiber and antioxidants that reduce fat absorption and help eliminate excess cholesterol from the body through bile acids. This supports healthy cholesterol levels and reduces the risk of cardiovascular diseases such as atherosclerosis and heart attack.

9. Prevents dehydration

Grapefruit is rich in minerals and made up of 88% water, which helps hydrate body cells. This prevents dehydration during hot weather and intense physical activity, making it a good option to replenish lost fluids.

Difference between orange and grapefruit

Oranges are slightly smaller than grapefruit, weighing about 170 g on average, with peel colors ranging from bright orange to reddish-orange. The pulp is divided into segments and can vary from light to dark orange.

Grapefruit, on the other hand, is larger, weighing about 200–300 g. Its peel color ranges from pale yellow to pink or red, and its inner pulp may be white, pink, or red.

Nutritional information table

The table below shows the nutritional values for 100 g of grapefruit, which corresponds to half of a small fruit:

To fully enjoy grapefruit benefits, it is important to include this fruit in a balanced and healthy diet, along with regular physical activity.

If you would like guidance on how to include grapefruit in a healthy diet, schedule an appointment with a nutritionist near you:

How to consume

Grapefruit can be eaten fresh or used to make juices, smoothies, salads, jams, and desserts.

Its peel also contains antioxidant properties and can be used in teas or to produce essential oils.

1. Grapefruit juice with ginger

Ingredients:

• 2 large grapefruits

• 3 tablespoons chopped ginger

• 1 cup of water

• 1 teaspoon honey (optional)

Directions:
In a pot, heat the water with the ginger for about 10 minutes. Remove from heat, cover, and let cool. Squeeze the grapefruits and pour the juice into a pitcher. Strain the water to remove the ginger and add it to the grapefruit juice. Mix well, add the honey and some ice cubes, and serve immediately.

2. Grapefruit essential oil

Grapefruit essential oil can be used in massages to improve circulation and help reduce swelling. To do this, dilute 60 drops of grapefruit essential oil in 120 ml of a carrier oil, such as almond, grape, or jojoba oil. Apply to the entire body after showering.

This essential oil can also be used to complement the treatment of depression and anxiety. For inhalation, place 1 drop of grapefruit essential oil in an aroma necklace once a day.

Grapefruit essential oil is photosensitive and can cause burns and spots on the skin. It is recommended to avoid sun exposure for at least 6 hours after using this essential oil.

3. Grapefruit tea

Ingredients:

• Peel of 1 grapefruit

• 200 ml of water

• 1 teaspoon honey (optional)

Directions:
Cut the grapefruit peel and place it in boiling water with the honey for 5–10 minutes. Strain, allow to cool, and drink.

Possible risks with medications

Grapefruit consumption can interact with certain medications, including cholesterol-lowering drugs, blood pressure medications, anti-anxiety drugs, corticosteroids, antihistamines, immunosuppressants, and medications for heart conditions.

Grapefruit does not interact with all medications in these classes, and the effects can vary depending on the person, the medication, and the amount of grapefruit consumed. People taking medications regularly should always consult their doctor before consuming grapefruit.