10 Benefits of Grapefruit, Plus Facts and Nutrition

Grapefruit, or Citrus × paradisi, is a tart breakfast staple that contains antioxidants, vitamin C, and water. There are many other benefits of grapefruit, such as helping manage weight and supporting the immune system.

You may need to avoid or limit grapefruit, its juice, and supplements if you take medications that lower blood pressure or cholesterol. The compounds in grapefruit may cause your body to absorb too little or too much of these medications.

1. Helps With Blood Sugar Control

Grapefruit has a low glycemic index (GI), which is a measure of how quickly a food raises blood sugar. Low-GI foods do not raise blood sugar as quickly or as much as high-GI ones. People with type 2 diabetes may benefit from lower GI foods to control blood sugar.

Your blood sugar reaction to food can vary widely, depending on how much and what you eat. Pairing carbohydrates, like grapefruit, with a healthy fat or lean protein helps reduce blood sugar spikes. You may discuss your post-meal blood sugar targets with a healthcare provider.

2. Aids Weight Management

Grapefruit may help with weight loss when you eat it as part of a balanced diet due to its fiber and water content. One cup of sectioned grapefruit contains about 3.7 grams of fiber, which keeps you full longer. It also has a high water content and is low in calories, which supports weight loss.

Remember that grapefruit alone is not a weight-loss tool. There is not enough evidence to support grapefruit extract or peel oil for weight loss. A balanced diet and regular exercise are key for weight loss.

3. Contains a High Water Content

Grapefruit has one of the highest water contents of any fruit. One cup of pink or red grapefruit cut into sections contains 203 grams of water, or almost one cup.

Your body comprises about 60% water, which is necessary for your cells and organs to function. Water has many other essential functions, such as:

• Alleviates and prevents constipation
• Maintains your body temperature
• Protects your joints

About 20% of your daily fluid intake comes from food. Adding grapefruit to your diet may help you reach your fluid goals. Aim to pick the heaviest grapefruits, which typically contain the most water.

4. High in Key Nutrients

Consuming grapefruit improves diet quality because it boosts your intake of several key nutrients, such as:

• Fiber
• Magnesium
• Potassium
• Vitamins A and C

One-half of a red or pink grapefruit delivers 100% of the Daily Value (DV) for vitamin C and 35% for vitamin A. This serving size also contains 8% and 5% of the DVs for fiber and potassium.

Eating a diet rich in these nutrients improves longevity and reduces your risk of heart disease, obesity, and type 2 diabetes.

5. Strengthens the Immune System

There are hefty doses of vitamins A and C in a one-cup serving of grapefruit. Both help support your immune system. Vitamin C is an important antioxidant, which protects against cell damage.

Vitamins A and C do not help prevent colds. Some evidence suggests that vitamin C may shorten the duration and severity of symptoms.

6. May Lower Blood Pressure

Grapefruit helps lower blood pressure due to its potassium content. Potassium helps neutralize the negative effects of sodium and relaxes the walls of blood vessels. Even a 10-millimeter mercury drop in systolic blood pressure (the top number) can lower heart disease, heart failure, and stroke risk.

Do not consume grapefruit or its juice if you take a drug that lowers blood pressure like Adalat CC or Procardia XL (nifedipine). Grapefruit may also be harmful if you take a drug to lower cholesterol, such as Lipitor (atorvastatin) and Zocor (simvastatin).

7. May Treat Infections and Wounds

The nutrients in grapefruit may treat infections and speed wound healing. Some evidence suggests grapefruit seed extract has antibacterial properties. One study found it works against methicillin-resistant Staphylococcus aureus (MRSA), a staph infection resistant to antibiotics.

The vitamin C in grapefruit helps make collagen and boosts dermal fibroblast production. Collagen is a protein that helps heal wounds. Dermal fibroblasts are cells that repair your skin after injury.

8. May Boost Your Energy and Mood

The scent of grapefruit may be helpful as a part of aromatherapy, which usually consists of diffusion sprays and oils. Aromatherapy helps improve mood and physical energy.

Citrus scents are popular in aromatherapy, especially when you use them in essential oils. Some evidence suggests a link between grapefruit seed essential oil and reduced levels of the stress hormone cortisol.

9. Rich in Antioxidants

All grapefruit colors pack plentiful nutrients, especially pink and red ones. These colors contain the antioxidants beta-carotene and lycopene. Lycopene gives grapefruits their vibrant colors. Grapefruit peels also have higher antioxidant activity than the inner part.

Research has shown that diets rich in carotenoids may lower the risk of heart disease and some cancers. They prevent cell damage from unstable atoms called free radicals.

10. Might Lower Cancer Risk

Vitamin C is an antioxidant that helps prevent cell damage and may reduce the risk of cancer. Grapefruits are a rich source of vitamin C, with about 71.8 milligrams per serving.

An imbalance of antioxidants and free radicals may increase cancer risk. Vitamin C in grapefruit may block free radicals and lower the risk of bladder, cervical, and renal cell cancers. The pith contains pectin, which is a soluble fiber that may lower colon cancer risk.

Nutrition of Grapefruit

One cup of pink or red grapefruit, sectioned with juice, has the following nutrients:

• Calories: 96.6
• Fat: 0.3 grams (g), or 0.38% of the DV
• Sodium: 0 milligrams (mg), or 0% of the DV 
• Carbohydrates: 24.6 g, or 8.95% of the DV 
• Fiber: 3.7 g, or 13.21% of the DV 
• Added sugars: 0 g, or 0% of the DV 
• Protein: 1.8 g, or 3.6% of the DV 

Risks

Grapefruit is generally safe to consume but interacts with many medications, especially those for blood pressure, cholesterol, and irregular heartbeats. The Food and Drug Administration (FDA) requires some medications to list grapefruit-related risks.

You may also need to avoid grapefruit, its juice, and supplements if you have:

• Arrhythmia (abnormal heart rhythm): Excess grapefruit may cause changes to your heart's rhythm.
• Hormone sensitivities: Excess grapefruit may raise hormone levels. It may slow estrogen breakdown and cause symptoms like headache, irritability, and spotting.
• Menopause: Grapefruit may interact with hormone therapy and cause excess estrogen absorption, which can increase breast cancer risk.

It is unclear whether grapefruit is safe for pregnant and breastfeeding people. Consult a healthcare provider before consuming the fruit, its juice, or supplements to be safe.

Tips for Consuming Grapefruit

Grapefruit can last for a few weeks if you store it properly. Leave it on the counter if you will eat it within a week. Refrigerate it for longer storage, and ensure it is at room temperature before eating.

People often eat grapefruit for breakfast, but you can enjoy it anytime. Some ways to use grapefruit include:

• Add a dash of salt or sugar to a slice of grapefruit, then cook it in a broiler to reduce its bitter taste
• Mix grapefruit into salads with avocados, cashews, and citrus vinaigrette
• Use grapefruit juice to add a twist to a pulled pork sandwich

A Quick Review

Grapefruits have a variety of benefits that make them stand out among other fruits. Grapefruit may boost your nutrient intake, help you fend off hunger, and support your immune system.

Proceed with caution if you take medications that lower blood pressure or cholesterol. The compounds in grapefruits may affect how your body absorbs these medications and cause severe side effects.