Dietary profile of grapefruit
An 80g serving of recent grapefruit offers:
- 24 kcals/101 KJ
- 0.6g protein
- 0.1g fats
- 5.4g carbohydrates
- 1.4g fibre
- 160mg potassium
- 29mg vit C
Half a recent grapefruit, or 80g of tinned grapefruit, counts as one five-a-day portion and 150ml of unsweetened grapefruit juice additionally counts, however solely as soon as because of its excessive sugar content material.
Uncover extra methods to achieve your five-a-day.
High 5 well being advantages of grapefruit
1. Wealthy in antioxidants
Grapefruit offers a lot of helpful and protecting vitamins and plant compounds which have antioxidant properties. This implies they assist defend cells from the potential harm brought on by unstable molecules known as free radicals.
Particularly, they’re a superb supply of beta-carotene, which is transformed within the physique to vitamin A, and is assumed to cut back the danger of power situations together with macular degeneration. Grapefruit can also be a helpful supply of lycopene, which is related to a decreased danger of most cancers.
2. Could help coronary heart well being
In 2012, the American Coronary heart Affiliation revealed a report that advised {that a} food regimen excessive in sure flavonoids, compounds present in citrus fruits together with grapefruit, might decrease a lady’s danger of stroke. Nonetheless, extra analysis is required to grasp precisely why that is.
Grapefruit is wealthy in potassium and fibre, in addition to protecting antioxidants which can assist handle blood stress and levels of cholesterol. Human research have demonstrated the helpful function grapefruit, and particularly pink grapefruit, might play in serving to to enhance levels of cholesterol, significantly in these struggling with atherosclerosis.
3. Could assist with weight reduction
Whereas low in energy and excessive in fibre, consuming grapefruit is unlikely to ship the dramatic weight reduction touted in some fad diets; nevertheless, there’s some proof to counsel that consuming grapefruit could also be of some help. A 12-week Japanese examine seemed on the results of grapefruit versus a placebo, and there was a big discount in weight, in addition to blood glucose ranges, in these contributors who consumed half a grapefruit earlier than meals.
4. Could support blood sugar administration
Animal research have examined the helpful function grapefruit juice might play in lowering blood glucose ranges and bettering insulin resistance. That is additional supported by a better fruit and inexperienced vegetable consumption being related to a considerably decreased danger of kind 2 diabetes.
5. Could promote higher mind perform
There’s some promising analysis into the function of flavonoids within the food regimen and enhancements in reminiscence and cognition, in addition to the prevention of neurodegenerative situations. Nonetheless, it’s too early to say whether or not grapefruit, particularly, has a big impression on mind well being.
Can grapefruit have an effect on prescription medicines?
The NHS advises that recent grapefruit or grapefruit juice shouldn’t be consumed with sure medicines, because it has been proven to cut back their breakdown and elimination, which may end up in elevated blood ranges of the drug. These embody, however are usually not restricted to, statins, calcium channel blockers, immunosuppressants, sure most cancers medicines and Entocort, which is used to deal with Crohn’s illness. All the time test together with your GP for those who’re taking a prescription medicine earlier than consuming grapefruit or grapefruit juice.
Learn extra from the NHS about how grapefruit can have an effect on medication.
Wholesome grapefruit recipes
Grapefruit, orange & apricot salad
Prawn, pomegranate & grapefruit salad
Turkey steaks with citrus & ginger sauce
Prawn & pink grapefruit noodle salad
Lettuce rolls
Kerry Torrens is a professional Nutritionist (MBANT) with a submit graduate diploma in Personalised Diet & Dietary Remedy. She is a member of the British Affiliation for Diet and Way of life Medication (BANT) and a member of the Guild of Meals Writers. During the last 15 years she has been a contributing writer to a lot of dietary and cookery publications together with BBC Good Meals.
Nicola Shubrook is a dietary therapist and works with each non-public shoppers and the company sector. She is an accredited member of the British Affiliation for Utilized Diet and Dietary Remedy (BANT) and the Complementary & Pure Healthcare Council (CNHC). Discover out extra at urbanwellness.co.uk.
All well being content material on bbcgoodfood.com is supplied for normal data solely, and shouldn’t be handled as an alternative choice to the medical recommendation of your individual physician or some other healthcare skilled. In case you have any considerations about your normal well being, it’s best to contact your native healthcare supplier. See our web site phrases and situations for extra data.
