Grapefruit, scientifically known as Citrus × paradisi, has a sour and astringent taste, and the pith (the white lining around the fruit) is bitter, which may be unappealing to those who are used to sweet citrus fruits. However, grapefruit is a common staple for breakfast and can be a delicious snack at any time of the day. Due to its high water content, it can also relieve thirst effectively.

Grapefruit also has many other potential benefits. For example, it provides essential nutrients that help with weight control and support the immune system.

If you are taking certain medications, such as those for lowering blood pressure or cholesterol, you may need to avoid or limit the consumption of grapefruit, grapefruit juice, and supplements. Compounds in grapefruit may cause your body to absorb too little or too much of these medications.

Let's continue to explore the benefits and risks of grapefruit and how to incorporate this fruit into your meals and snacks.

Holding a halved grapefruit in hand.
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Low GI foods do not increase blood sugar as rapidly or dramatically as high GI foods. People with type 2 diabetes may be better off choosing low GI foods to control their blood sugar.

Your blood sugar response to food can vary significantly depending on the type and amount of food you eat. For example, combining carbohydrates like grapefruit with healthy fats and lean protein can help reduce blood sugar spikes.

Discuss your post-meal blood sugar goals with your healthcare provider.
2. Proven to Reduce Cancer Risk
Grapefruit is rich in vitamin C, containing about 71.8 milligrams per serving. Vitamin C is an antioxidant that helps prevent cell damage.

Some evidence suggests a link between a diet high in vitamin C and a reduced risk of cancer.

The human body produces free radicals, and if you are exposed to harmful substances like radiation or tobacco, free radicals can damage cells. An imbalance between antioxidants and free radicals may increase the risk of cancer.

The vitamin C in grapefruit can counteract the effects of free radicals and reduce the risk of bladder cancer, cervical cancer, and renal cell carcinoma.
3. High Water Content
Grapefruit is one of the fruits with the highest water content. A cup of sliced pink or red grapefruit contains 203 grams of water, or nearly a cup.

The water in fruits is beneficial for overall health. About 60% of the human body is made up of water, which is essential for the normal functioning of cells and organs.

Water also has many other basic functions, such as:

Relieving and preventing constipation
Maintaining body temperature
Protecting your joints
About 20% of daily fluid intake comes from food.

Adding grapefruit to your diet can help you meet your hydration goals. Try to choose the heaviest grapefruit as they usually contain the most water.
4. Helps with Weight Control
If you consume grapefruit as part of a balanced and healthy diet, it can assist you in losing weight and controlling your weight. The fiber and water content in grapefruit are very suitable for weight loss.

A cup of grapefruit, sliced and juiced, contains about 3.7 grams of fiber.

Fiber can increase the volume of a meal, keeping you feeling full for a long time and thus helping you lose weight. The National Institutes of Health (NIH) recommends that women consume 25 grams of fiber per day and men consume 38 grams.

Grapefruit has a high water content but low calorie.

By engaging in daily activities and exercise and consuming fewer calories than you burn, it helps with weight loss.

It is important to note that: grapefruit alone is not a weight loss tool.

There is not enough evidence to support the effectiveness of weight loss supplements using grapefruit extract or peel oil. Before starting to take a new supplement, consult your healthcare provider about its benefits and risks.

Instead, a balanced diet, eating more grapefruit, and regular exercise help with weight loss. These lifestyle changes can help reduce the risk of health problems such as heart disease, kidney disease, type 2 diabetes, and certain cancers.
5. Rich in Essential Nutrients
Studies have found that eating grapefruit can increase the intake of several essential nutrients, thereby improving the quality of your diet.

For example, grapefruit contains the following nutrients:

Fiber
Magnesium
Potassium
Vitamin A
Vitamin C
Half a red or pink grapefruit can provide 100% of the daily recommended intake of vitamin C and 35% of vitamin A. This serving also contains 8% of the daily recommended intake of fiber and 5% of potassium.

A diet rich in these nutrients can help prolong life and reduce the risk of chronic diseases such as heart disease, obesity, and type 2 diabetes.
6. May Lower Blood Pressure
Grapefruit contains potassium, which helps lower blood pressure.

Potassium helps neutralize the adverse effects of sodium and relaxes the walls of blood vessels.

Studies have found that even a 10 mmHg reduction in systolic blood pressure (the top number) can reduce the incidence of heart disease, heart failure, and stroke.

It is important to note that: if you are taking blood pressure-lowering medications, do not eat grapefruit or drink grapefruit juice. Some medications, such as Adalat CC (nifedipine) and Procardia XL, may have adverse reactions with grapefruit. If you are taking cholesterol-lowering medications, including Lipitor (atorvastatin) and Zocor (simvastatin), grapefruit may be harmful.
7. May Treat Infections and Wounds
The nutrients in grapefruit can treat infections and speed up wound healing. For example, some evidence shows that grapefruit seed extract has antibacterial properties.

A 2021 in vitro (laboratory) study found that grapefruit seed extract can combat methicillin-resistant Staphylococcus aureus (MRSA). MRSA is a bacterium that causes staphylococcal infections resistant to many antibiotics. The researchers noted that grapefruit seed extract may be a natural alternative to many synthetic drugs.

The vitamin C in grapefruit helps produce collagen and promotes the production of dermal fibroblasts. Collagen is a protein that helps with wound healing. Dermal fibroblasts are cells that repair the skin after injury.
8. May Boost Your Energy and Mood
The fragrance of grapefruit can be used in aromatherapy, which usually involves using diffuser sprays and essential oils. Aromatherapy helps improve mood and physical energy.

Citrus fragrances are popular in aromatherapy, especially when used in essential oils. Some evidence suggests a link between grapefruit seed essential oil and a reduction in the stress hormone cortisol.
9. Red and Pink Grapefruit Are Rich in Antioxidants
All colors of grapefruit are rich in nutrients. Especially pink and red grapefruit are rich in β-carotene and lycopene. These carotenoids (pigments) have antioxidant effects.

Lycopene gives pink and red grapefruit their bright colors.

Studies have found that a diet rich in carotenoids can reduce the risk of heart disease and certain cancers.

In general, antioxidants help prevent cancer by preventing cell damage caused by free radicals.
10. Supports Your Immune System
A cup of grapefruit contains a significant amount of vitamin A and C.

Both of these vitamins help support your immune system. Vitamin C is an important antioxidant that helps prevent cell damage.

Vitamin A and C do not prevent colds. However, some evidence suggests that vitamin C can shorten the duration and severity of cold symptoms.
11. The Peel and Pith Are Beneficial to the Body
After peeling a grapefruit, you may not want to discard the outer peel. The antioxidant activity of the grapefruit peel is higher than that of the inner part of the grapefruit.

The taste of the grapefruit peel is more bitter than that of an orange. However, if you can tolerate its taste, it is worth eating. The grapefruit peel is a source of pectin, a soluble fiber. Soluble fiber helps improve blood sugar and cholesterol.

Some evidence suggests that soluble fiber may reduce the risk of colon cancer.

The Nutrition of Grapefruit
A cup of pink or red grapefruit, sliced and juiced, contains the following nutrients:

Calories: 96.6
Fat: 0.3 grams
Sodium: 0 milligrams
Carbohydrates: 24.6 milligrams
Fiber: 3.7 grams
Added sugar: 0 grams
Protein: 1.8 grams
The Risks of Grapefruit
Eating grapefruit is usually safe, but the fruit, juice, and supplements can interact with many medications.

The U.S. Food and Drug Administration requires some medications to list whether it is unsafe to eat grapefruit.

However, if you are taking any medications, consult your healthcare provider before eating grapefruit.

Grapefruit mainly interacts with medications for lowering blood pressure and cholesterol and treating irregular heartbeats. Grapefruit may also interact with some allergy medications. If you eat grapefruit, your body may absorb too little or too much of the medication. Too little absorption may reduce its effectiveness. Too much absorption may cause serious side effects.

If you have the following conditions, you may need to avoid eating grapefruit, grapefruit juice, and supplements:

Irregular Heartbeat: Studies have found that excessive consumption of grapefruit may cause a change in heart rhythm.

If you have an irregular heartbeat, moderate consumption of grapefruit may be safe. However, if you are taking medications to control an irregular heartbeat, consult your healthcare provider.
Hormone Sensitivity: Excessive consumption of grapefruit may increase hormone levels. For example, grapefruit juice may slow down the process by which the body breaks down estrogen. As a result, your body may absorb too much estrogen, leading to symptoms such as headaches, irritability, and spotting between menstrual periods.
Menopause: Some people use hormone therapy or estrogen treatment to control menopausal symptoms.

Grapefruit may interact with hormone therapy because it may cause your body to absorb too much estrogen. Excessive estrogen may increase the risk of breast cancer.

It is not clear whether grapefruit is suitable for pregnant and lactating women. Consult your healthcare provider before eating the fruit, juice, or supplements to ensure safety.

Herbs to Avoid Mixing with Heart Medications
Tips for Eating Grapefruit
If stored properly, grapefruit can be kept for several weeks.

If you plan to eat the grapefruit within a week, leave it on the counter or table. If the grapefruit is left at room temperature, it will release its best flavor. If you think you won't eat the grapefruit for a few weeks, put it in the refrigerator. Make sure the grapefruit is at room temperature when you eat it to fully enjoy its flavor.

People often eat grapefruit for breakfast, but don't let that limit your creativity. If you use grapefruit in a recipe, you may need to wait a while before the next meal or snack. Foods rich in fiber and water, like grapefruit, tend to make you feel full.

Some ways to use grapefruit include:

If you don't like the bitterness, add a little salt or sugar to a slice of grapefruit and then grill it.

Try adding grapefruit to an avocado, cashew, and citrus vinaigrette salad.

Use grapefruit juice to add flavor to a pulled pork sandwich.

Quick Review
Grapefruit has many health benefits that make it stand out among other fruits. Grapefruit can increase your nutrient intake, help you resist hunger, and support your immune system.

If you are taking medications for lowering blood pressure or cholesterol, be cautious. Compounds in grapefruit may affect how your body absorbs these medications and cause serious side effects.

Frequently Asked Questions
Common Questions

You can eat grapefruit in moderation. Your healthcare provider may adjust your prescription or guide you to eat a certain amount of grapefruit at a specific time.
2. Is grapefruit a superfood?
The term "superfood" generally refers to foods that are rich in nutrients and beneficial to health, although there is no clear definition.

According to many definitions, grapefruit can be considered a superfood. Grapefruit is rich in fiber, magnesium, potassium, and vitamins A and C, which all help reduce the risk of disease.