Right now is the time of year when people are most likely to get sick. It can seem like everyone you know is coming down with something. Want to protect yourself? Besides staying on top of getting an annual flu vaccine, you may want to integrate more citrus fruits into your diet.
Oranges are the citrus fruit that’s perhaps most notorious for being high in immunity-supporting vitamin C, but grapefruits are packed with the nutrient too. And it’s not the only nutrient grapefruit is high in either. Grapefruit’s dense nutrient profile means that eating it regularly can benefit health in many ways, both short-term and long-term. But as registered dietitians explain here, it can interfere with certain medications, which means it’s not beneficial for everyone.
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What Nutrients Are In Grapefruit?
“One grapefruit provides nearly half of your recommended daily intake of vitamin C, along with some fiber, especially in the white pithy parts of the fruit,” says registered dietitian Elizabeth Harris, RDN. Besides vitamin C and fiber, Harris says that grapefruit is also high in vitamin A and contains potassium, folate and vitamin B6.
“Additionally, the pink and red varieties contain beta-carotene and lycopene, phytonutrients with additional health benefits,” Harris says. That’s a lot of nutrients packed in one fruit! Registered dietitian Gisela Bouvier, RDN, points out that grapefruit also has a high water content, which means it’s hydrating.
Related: This Is the #1 Healthiest Fruit, According to Registered Dietitians—Is It Part of Your Diet?
While grapefruit is beneficial for most people, both dietitians say it can interfere with certain medications, so some people shouldn’t eat it (or consume it in juice form). “Grapefruit can interact with certain medications due to compounds called furanocoumarins, which can interfere with how the body metabolizes certain drugs,” Bouvier says.
She explains that this includes cholesterol-lowering medications, blood pressure medications, some anti-depressants or anti-anxiety medications and some immunosuppressants. For this reason, if you are taking any medications at all, it’s best to talk to your healthcare provider before eating grapefruit.
Related: These 15 Fruits Are Your Best Bet for a Sweet, Low-Carb Snack
5 Ways Eating Grapefruit Regularly Can Impact Health
Knowing what nutrients grapefruit contains is helpful, but you may be wondering what exact benefits you can get from getting these nutrients from grapefruit. If you start eating grapefruit regularly, or even every day, there are five ways Bouvier and Harris say your health may be impacted.
1. You may recover from sicknesses faster
As previously mentioned, grapefruit is a good source of vitamin C, which supports the immune system. “Eating grapefruit can provide an immediate boost to hydration and vitamin C levels, supporting immune health and potentially helping the body fight off colds or other illnesses,” Bouvier says. While eating grapefruit can’t prevent you from getting sick, it can help your body bounce back quicker than if your immune system didn’t have the extra support.
2. Your digestion may improve
Both dietitians say that the fiber and high water content in grapefruit help support the digestive system, helping to prevent constipation. “Eating a wide variety of fruits, vegetables and other nutrient-dense foods supports a healthy microbiome, and grapefruit can be one delicious way to help you do this,” Harris says. The vast majority of Americans don’t get enough fiber, but incorporating more grapefruit into your diet can help you get more.
Related: The 20 Best High-Fiber Foods to Help You Stay Full and Keep Things Moving
3. Your risk of heart disease may decrease
Fiber doesn’t just benefit the digestive system; both dietitians say that it’s important for heart health too. According to scientific research, upping your fiber intake can help lower the risk of cardiovascular disease—and incorporating grapefruit into your diet is one way to do it. Bouvier says that the potassium and antioxidants in grapefruit are also good for heart health, helping to reduce blood pressure.
Just remember, if you are taking any medications for your cholesterol or blood pressure, grapefruit can interfere with it, so steer clear of the fruit if you are taking any medications for your heart.
4. You may lose weight
Bouvier explains that as a low-calorie food, grapefruit can assist with weight loss. Naturally sweet, it’s a lower-calorie option than many processed sweet treats full of added sugar. According to one scientific study, people who ate half a grapefruit before their meals lost significantly more weight than people who didn’t eat grapefruit.
5. Your risk of chronic diseases may decrease
“Diets rich in fruits and vegetables, including grapefruit, are high in fiber and linked with decreased risk of heart disease, certain types of cancer, digestive disorders and other diseases,” Harris says. Bouvier adds to this, saying, “The phytonutrients and antioxidants in grapefruit may help lower inflammation and reduce the risk of heart disease, certain cancers and other chronic conditions. Yet another reason why incorporating grapefruit into your diet pays off long-term!
As you can see, there are many ways incorporating grapefruit into your diet can benefit your health, both right now and in the future. If you’ve been overlooking this immune-supporting fruit, consider this your sign to pick one up next time you’re at the grocery store. Especially this time of year when contagious sicknesses are seemingly everywhere, it’s the perfect time to give it a try.
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Related: 15 Foods That Will Give Your Immune System a Boost
Sources
- Elizabeth Harris, RDN, registered dietitian
- Gisela Bouvier, RDN, registered dietitian
