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5 Good Reasons To Add A Slice Of Grapefruit To Your Plate

posted on 9/19/2016 Facebook Facebook

The slightly bitter and sour grapefruit may not cater to thetaste buds of many out there, but its red, pink, and white pulp is a warehouseof several essential vitamins and minerals. The moon shaped fruit was bred inthe 18th century as a cross between a pomelo and an orange. Theyderived the name grapefruit from the way they grew in clusters like grapes.

A nutritious member of the citrus family, grapefruits arelarge, tart and tangy fruits known primarily for their vitamin C content. Inaddition to being rich in vitamin C, grapefruits are also loaded with vitaminA, fiber, copper, and potassium. Grapefruits are high in fiber and low incalories, and they contain bioflavonoids and other plant chemicals that protectagainst serious diseases like cancer, heart disease, and diabetes. A glycemicindex of 25 adds to its list of benefits, as experts from the Harvard Medical Schoolsuggest that the fruit does not significantly affect blood sugar and insulinlevels. We list five such health benefits of grapefruit which will definitelypersuade you to grab this the next time you’re out grocery shopping.

1.  AssistsWeight Loss

Grapefruit is touted as a natural fat burner in many popularweight loss diets. A 2006 study published in the Journal of Medicinal Foodfound people who ate half a grapefruit before each meal, without making anyother dietary changes, lost an average of 3 and a half pounds over 12 weeks.The copious amount of fiber present in the fruit acts to satiate hunger andhelp people avoid the temptation to overeat. Grapefruit also has a high watercontent which can help you feel full and stay hydrated.

2.  ChargesImmunity

Known for its high content of vitamin C which is consideredas a natural immune booster, grapefruit is highly recommended by nutritionistto charge up your body’s immunity. Vitamin C also prevents the free radicaldamage that triggers the inflammatory cascade, and is therefore also associatedwith reduced severity of inflammatory conditions, such as asthma,osteoarthritis, and rheumatoid arthritis.

3.  ReducesCholesterol

According to a study published in the Journal of Agricultural and Food Chemistry, Both blond and redgrapefruit can reduce blood levels of LDL (bad) cholesterol, and red grapefruitlowers triglycerides as well. The high levels of vitamin C also help incombating the artery damaging effects of cholesterol by preventing it’soxidation by free radicals.

4.  PreventsCancer

The rich pink and red color pulp of the grapefruit can beattributed to its lycopene content which is a carotenoid phytonutrient and hasbeen studied to have anti-tumor activity. Among the common dietary carotenoids,lycopene has the highest capacity to help fight oxygen free radicals, which candamage a cell’s DNA. A 2006 study published in the Journal of NutritionalBiochemistry found grapefruits help repair damaged DNA in human prostate cancercells. The antioxidant stimulates DNA repair in these cancer cells and protectsthe body from developing cancer.

 

5.   ProtectsHeart Health

The powerful nutrient combination of fiber, potassium,lycopene, vitamin C and choline in grapefruit collectively help to keep yourheart healthy. A diet supplemented with fresh grapefruit positively influencesblood lipid levels, especially triglycerides and could be beneficial for peoplewith atherosclerosis wanting to lower their high lipid levels.

References:

1.    FujiokaK, Greenway F, Sheard J, Ying Y. The effects of grapefruit on weight andinsulin resistance: relationship to the metabolic syndrome. J Med Food. 2006Spring;9(1):49-54. PubMed PMID: 16579728.

2.    GaoK, Henning SM, Niu Y, Youssefian AA, Seeram NP, Xu A, Heber D. The citrusflavonoid naringenin stimulates DNA repair in prostate cancer cells. J NutrBiochem. 2006 Feb;17(2):89-95. Epub 2005 Jun 20. PubMed PMID: 16111881.

3.    ChanetA, Milenkovic D, Deval C, Potier M, Constans J, Mazur A, Bennetau-Pelissero C,Morand C, Bérard AM. Naringin, the major grapefruit flavonoid, specificallyaffects atherosclerosis development in diet-induced hypercholesterolemia inmice. J Nutr Biochem. 2012 May;23(5):469-77. doi:10.1016/j.jnutbio.2011.02.001.Epub 2011 Jun 17. PubMed PMID: 21684135.

4.    GorinsteinS, Caspi A, Libman I, Lerner HT, Huang D, Leontowicz H, Leontowicz  M, Tashma Z, Katrich E, Feng S, TrakhtenbergS. Red grapefruit positively influences serum triglyceride level in patientssuffering from coronary atherosclerosis: studies in vitro and in humans. JAgric Food Chem. 2006 Mar8;54(5):1887-92. PubMed PMID: 16506849.

5.    DowCA, Going SB, Chow HH, Patil BS, Thomson CA. The effects of daily consumptionof grapefruit on body weight, lipids, and blood pressure in healthy,overweightadults. Metabolism. 2012 Jul;61(7):1026-35. doi:10.1016/j.metabol.2011.12.004.Epub 2012 Feb 2. PubMed PMID: 22304836.

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