The good news? Drinking grapefruit juice also reaps healthy benefits—as long as it’s 100% real grapefruit juice. Fun fact: Grapefruit juice is considered one of the most nutrient-dense juices compared to other non-fortified, 100% juices. Grapefruit (and 100% grapefruit juice) are nutrient-rich options that can help you achieve the recommended 2 cups of fruit per day, says Mary Waddill, MS, RD, a registered dietitian and product compliance and nutrition analyst with Whole Foods Market based in Austin, Texas. (By the way, according to the USDA, about 80% of Americans do not meet their daily recommendations for fruit.)
Considerations
There are pros and (minor) cons to consuming grapefruit either way: whole or juiced. The benefit of eating the whole fruit is that you’ll get more fiber. That said, drinking 100% grapefruit juice may provide slightly more flavonoids, due to the processing of the peel into juice. “When you juice a fruit, you’ll get most of the nutrients but lose nearly all of the fiber,” says Matthew Landry, PhD, RDN, and a registered dietitian nutritionist and postdoctoral fellow at Stanford University School of Medicine based in Palo Alto, California. But if you blend a fruit like a grapefruit (as in a smoothie) instead of juicing, you maintain that fiber, which helps you digest nutrients and sugars more slowly. “The absence of fiber can lead to spikes in blood sugar,” he adds.
Who Shouldn’t Eat Grapefruit?
Grapefruit can alter enzymes in the body, which affects how medications are processed before they’re eliminated, according to Landry. Medications that most commonly interact with grapefruit include cholesterol-lowering drugs (statins), blood pressure medications, and some antidepressants and anti-anxiety medications. “However, not all drugs in any one class usually have an interaction, so a doctor can help you select an alternative medication,” he adds. If you’re worried about a possible interaction, speak with your doctor before adding grapefruit to your diet.
3 Top Health Benefits of Grapefruit
Excellent Source of Vitamin C
Like most fruits, grapefruit is low in calories, containing about 60 calories per one-half of a medium grapefruit (around 154 grams). It also has about 2 grams of dietary fiber and is an excellent source of vitamins C and A. “One of the key benefits of grapefruit is its high concentration of vitamin C, which plays an important role in the body’s regular immune system function and improves the absorption of iron present in plant-based foods,” explains Waddill. She adds that vitamin C is required for biosynthesizing collagen, which helps to heal wounds. Some research suggests that vitamin C may also help regenerate other antioxidants in the body, including vitamin E.
Rich in Flavonoids
Another major health benefit: Grapefruit is comprised of flavonoids, which are shown to have antioxidant and anti-inflammatory properties.
Free radical-Fighting Properties
Pink and red grapefruit are a source of phytochemical lycopene—predominantly found in red fruits and vegetables, such as tomatoes and watermelon—that helps protect your skin from free radicals.
The Best Ways to Enjoy Grapefruit
Landry’s all-time favorite way to eat this citrus fruit is to add some peeled pink grapefruit to a salad because it adds a fresh, sweet but tart flavor. Try using grapefruit juice on a salad as an ingredient in vinaigrette, which pairs well with avocado or feta cheese. For breakfast, grapefruit is best enjoyed raw, or even broiled with a little honey or sugar sprinkled on top, suggests Waddill. She also recommends grapefruit as a topping for avocado toast or incorporated into fresh salsa. Want more inspiration for grapefruit? Check out these healthy recipes.
Grapefruit and Feta Fregola Salad
Similar to couscous, fregola is somewhere between a grain and a pasta, with a nutty flavor that pairs beautifully with tart grapefruit slices and tangy feta. Get the recipe.
Grapefruit Salad With Vanilla Syrup and Yogurt
Enjoy this bright salad for breakfast or a snack, with Greek yogurt adding protein, and the grapefruit and green apple providing a punch of tartness. Get the recipe.
