2. FACTS WE SHOULD KNOW
ABOUT GRAPE-FRUIT
A CITRUS HYBRID
ORIGINATING IN
BARBADOS AS AN
ACCIDENTAL CROSS
BETWEEN THE SWEET
ORANGE AND POMELO.
3.
1. INTRODUCTION
2. IDENTITY
3. NUTRITIONAL FACTS
4. HEALTH BENEFITS
5. EFFECTS ON WEIGHT LOSS
6. TYPES
7. HOW TO SELECT AND STORE
8. HOW TO EAT
9. OTHER USES
10. SIDE EFFECTS
DISCUSSED TOPICS
4.
Grapefruit is a citrus fruit with a flavor that can range
from bittersweet to sour. It contains a range of
essential vitamins and minerals. People can
consume the fruit whole or as a juice or pulp.
The grapefruit first appeared in the 18th century, as a
result of crossing a pomelo and an orange. People
called it “grapefruit” because it grows in clusters,
similar to grapes.
The nutrients grapefruit contains may help promote
healthy skin and protect against various conditions.
They may also play a role in weight maintenance.
INTRODUCTION
6.
The United States Department of Agriculture
(USDA) offers the following nutritional information
for a one-cup serving of whole grapefruit sections
with juice:
Calories: 74
Total fat: 0.23 grams (g)
Carbohydrates: 18.58 g
Dietary fiber: 2.5 g (10 percent of daily value [DV])
Protein: 1.45 g (2.9 percent DV)
Sugars: 16.05 g
NUTRITIONAL FACTS
7.
Calcium: 28 milligrams (mg) (2.8 percent DV)
Iron: 0.21 mg (1.17 percent DV)
Magnesium: 18 mg (4.5 percent DV)
Phosphorus: 18 mg (1.8 percent DV)
Potassium: 320 mg (6.8 percent DV)
Zinc: 0.16 mg (1.1 percent DV)
Vitamin C: 79.1 mg (131.83 percent DV)
Nutritionally speaking, the grapefruit is perhaps best known for its
vitamin C content, and is on the list of healthy fruits recommended
by the U.S. Department of Agriculture's My Plate guidelines. Once
for ounce, it ranks third behind oranges and lemons among the
highest fruit sources of vitamin C.
8.
Like other citrus fruits, such as oranges and
tangerines, grapefruit is appreciated as an excellent
source of vitamin C. This water-soluble nutrient is
important for:
helping your body metabolize protein more
effectively
wound healing
maintaining collagen to help reduce signs of
premature aging
helping nerves in the body communicate with one
another for muscle movements
HEALTH BENEFITS
9.
Adequate vitamin C intake is also important for helping
prevent long-term health consequences. Research has shown
vitamin C may help reduce the risk of certain types of cancer,
cataracts, and heart disease. It may even help boost your
immune system and decrease the likelihood of a cold.
In considering these basic body functions, the National
Institutes of Health recommends that most adults get between
75 and 90 mg of vitamin C per day. Pregnant and breast-
feeding women need even more than non pregnant women, but
not more than 90 mg. Since vitamin C is water soluble, any
excess amount that your body doesn’t need is removed via
urine, which may be possible after eating one grapefruit.
10.
Are Grapefruits Good for Weight Loss?
During the 1970s, the “grapefruit diet” began making headlines
in the United States and gained a reputation for being a good
way to lose weight. While it's now regarded as an ineffective
type of fasting diet, people who have tried this eating approach
use it for the purpose of losing 10 pounds or more in a short
amount of time. On the grapefruit diet, you eat large quantities
of grapefruit and grapefruit juices in an effort to burn more fat.
But like other “fad” diets, the grapefruit diet isn’t proven to be
safe or effective. While grapefruit is a healthy food choice,
eating too much of any one food won’t provide your body with
the variety of nutrients it needs. Too much grapefruit can also
cause gastrointestinal reactions, such as diarrhea.
EFFECTS ON WEIGHT
LOSS
11.
While eating grapefruit alone won’t help you burn more fat,
research does show that including grapefruit in your diet can help
you shed excess pounds. According to a theory published in
the American Journal of Physiology: Endocrinology and Metabolism, this
is things to an ingredient in grapefruit called “Nootkatone” . It’s
thought that Nootkatone can activate certain proteins that
aid obesity treatment by treating metabolic disorders. Such
findings show the potential healing properties of grapefruit and
how this fruit can complement a healthy diet.
Also, the USDA notes that a one-cup serving of grapefruit has 2.5 g
of fiber, about 10 percent of the recommended daily value. Fiber-
rich, low-calorie foods like grapefruit can help aid weight loss
efforts by keeping you feeling full longer, compared with empty-
calorie foods that can leave you hungry.
12.
The pulp of the grapefruit varies between shades of pink and red.
Generally, the darker the pulp, the more antioxidants the grapefruit may
contain.
There are at least 10 known varieties of grapefruit, including:
1. Ruby Red
2. Red blush
3. Sweetie
4. Triumph
5. Duncan
6. Thompson
7. Foster
8. Paradise Navel
9. Marsh
10. Oroblanco
TYPES OF GRAPEFRUIT
13.
Grapefruit is also a popular fruit for juicing because
it’s full of fluids. Grapefruit juice may be a more
convenient way to obtain some of the nutrients from
the fruit without having to deal with the rind and
pulp. Be aware, though, that some types of
commercialized grapefruit juice may contain added
sugars. And the juice does not contain the beneficial
fiber that the whole fruit does.
15.
How to Select and Store Grapefruit for the Best
Quality and Taste
Select fully ripe grapefruit that’s free of bruises and
cuts. A yellow rind indicates that your grapefruit is
fully ripe. (1) You can keep the fruit at room
temperature for up to a week. Refrigeration can help
extend the life by an additional week or two.
SELECTION AND STORE
16.
Grapefruit is a typical breakfast food; the fruit is cut in half and the
pulp is eaten with a spoon. Some people sprinkle sugar on top to
balance out the sour taste, but this can take away some of the
benefits. If you must sweeten your grapefruit, try no-calorie stevia
instead. Grapefruit is also sometimes used to make jellies,
marmalades, and syrups.
If you’re tired of your normal grapefruit routine, check out the recipes
below for some inspiration:
Kale and Grapefruit Salad
Citrus, Turkey, and Spinach Salad
Salmon Tacos With Grapefruit and Avocado Salsa
Citrus Fruit Cups
Skinny Grapefruit Margarita
HOW TO EAT
17.
Grapefruit is a rich source of antioxidants, such as
vitamin C. These can help combat the formation of free
radicals, which experts believe give rise to cancer.
A small grapefruit can provide 68.8 mg of vitamin C.
The recommended adult intake of vitamin C is 75 mg per
day for women and 90 mg for men.
A small grapefruit also contains 2,270 micrograms (mcg)
of lycopene, which is another antioxidant.
One 2016 population study looked at data for nearly
50,000 men. Its authors conclude that there is a link
between a high consumption of tomato sauce, which
contains lycopene, and a lower risk of prostate cancer.
GRAPE FRUIT ON CANCER
18.
Grapefruit contains water and fiber. Specifically, a
small grapefruit weighing 200 g contains 182 g of
water and 2.2 g of fiber. Both water and fiber can
help prevent constipation and promote regularity for
a healthy digestive tract.
Adults should try to consume 28 to 33.6 g of fiber per
day, depending on their age and sex.
There is also evidence to suggest that a high intake of
dietary fiber can help prevent colorectal cancer.
GRAPE FRUIT ON DIGESION
19.
Skin
Vitamin C plays a vital role in the formation of collagen, the
main support system of the skin.
The authors of a 2017 study conclude that vitamin C could help
protect against sun damage and aging. They also note a link
between a person’s levels of vitamin C and their intake of fresh
fruits and vegetables.
However, some scientists have found evidence to suggest a link
between a very high citrus intake and the development of
malignant melanoma.
They looked at how much citrus juice people consumed each
week over a period of 24–26 years, and they found a higher
incidence of malignant melanoma among people who
consumed more citrus juice.
GRAPE FRUIT ON SKIN(BEAUTY
HACKS)
20.
Vitamin C helps support the immune system in a
number of ways. For example, a dietary intake of
vitamin C may help prevent and treat respiratory
and other infections, according to an article from
2017.
In particular, older adults, people with chronic
conditions, and those who smoke should ensure that
they have an adequate intake of vitamin C.
Grapefruit may be a good option.
GRAPE FRUIT ON IMMUNE
FUNTION
21.
The combination of fiber, potassium, lycopene, vitamin C, and choline
in grapefruit could all contribute to heart health.
The AHA encourage people to increase their dietary intake of
potassium and reduce the amount of salt they add to foods. This can
help prevent high blood pressure and a range of complications that
can result from it.
According to the United States Department of Agriculture (USDA),
one small grapefruit measuring 3.5 inches across and weighing
around 200 grams (g) contains 278 milligrams (mg) of potassium.
The 2015–2020 Dietary Guidelines for Americans recommend that adults
consume around 4,700 mg of potassium each day. This means that one
small grapefruit can provide around 6% of a person’s daily need for
potassium.
The DASH diet, which health professionals designed to reduce blood
pressure through dietary options, includes grapefruit as a
recommended food.
GRAPE FRUITS ON BLOOD PRESSURE AND
HEART HEALTH
22.
Does the Fruit Have Beauty Benefits?
The high antioxidant (vitamin C) content of
grapefruit has led to the manufacturing of beauty
products that contain small amounts of the fruit.
Antioxidants are thought to help your skin by
reducing free radical damage that can lead to
premature aging.
Grapefruit is also used in the farming industry,
primarily for pigs and cattle. Some people also use
the wood from grapefruit trees for firewood,
furniture, and flooring.
OTHER USES
23.
Is grapefruit good for your skin?
A: Grapefruit is added to many over-the-counter
beauty products as both an antioxidant-rich extract
and for its citrusy scent. It may also be good for your
skin by helping to prevent free radical damage.
You’ll want to avoid applying pure essential oils to
your face though — make sure you dilute a few
drops in a carrier oil first.
24.
Vitamin C, a key nutrient in grapefruit, isn’t typically toxic in large
amounts. But exceeding the recommended intake on a daily basis for a
long period of time may be associated with tissue damage. Eating too
much grapefruit can lead to diarrhea and an upset stomach.
Grapefruit, grapefruit juice, and related oils and extracts can also
interact with certain medications. This is due to grapefruit’s natural
ability to block an enzyme important to the absorption of medications,
called CYP3A4. When you drink grapefruit juice with your
medication, for example, the medication won’t work as it ought to.
A few of the affected types of medication include:
anticoagulants/blood thinners (including warfarin)
antihistamines
anxiety medications
cholesterol-lowering statins
SIDE EFFECTS AND HEALTH
RISKS
25.
heart rhythm drugs
high blood pressure medications
organ transplant drugs
some corticosteroids
Talk to your doctor if you take any medications or supplements
before consuming grapefruit or grapefruit juice. It’s also
possible that grapefruit may interact with birth control. While it
doesn’t make birth control less effective, it can interact with the
medication and increase your risk of side effects, such as
nausea and breast tenderness.
