Grapefruit, a fruit rich in unique antioxidants and polyphenols, has a lot of health benefits. The health benefits of grapefruit include helping achieve a healthy weight, heart health, gut health, immunity, and more. In this blog, learn about the research supporting the many benefits of grapefruit, how to eat grapefruit in creative ways, and when and how to supplement grapefruit extracts.
Table of Contents
Grapefruit Benefits Overview
Get ready for some powerful benefits! Eating citrus fruits, including grapefruit, has repeatedly been associated with a lower risk of degenerative diseases such as cardiovascular diseases and cancers. As a vibrant type of citrus, grapefruit has brightening and purifying characteristics as well. Healthy fruits like grapefruit offer a large range of benefits because they are nutritious and rich in antioxidants that are unique to each plant. Grapefruit may also help reduce toxins in the body by helping liver function and by helping with proper digestion. The refreshing scent of grapefruit essential oil can be energizing and mood boosting. This healthy fruit may help reduce excess fluids in the body as well.
While similar to lemon and other citrus fruit, grapefruit contains its own set of antioxidants. Grapefruit is rich in many specific antioxidants that can help with many aspects of health. These include flavonoids, antioxidant nutrients, antibacterial compounds, and antifungal compounds, including anti-candida compounds. I will explore these compounds with you and grapefruit’s other fascinating benefits and risks with you as we go in this post.
The History of Grapefruit
Not so long ago, little boys and girls at Christmas would look forward to citrus fruits in their holiday stockings as a sweet, exotic gift. The simple gift of grapefruit is still wonderful because it is a gift to our health. Grapefruit first appeared on the earth in Barbados as a serendipitous combination of pomelo and sweet orange, a hybrid of the two. No one is sure if this was intentional hybridization or a happy accident, but either way, lucky us.
The juicy grapefruit is referred to as “the forbidden fruit” in Barbados where it originated. In 1750, those searching for the forbidden fruit of good and evil coined it this way. Ruby Red grapefruit strain resulted from a natural hybridization, another so-called accident. This hybridization is different than the genetic modification of crops. As a result of hybridization, ripe and red segments of grapefruit are a splash of freshness in the frigid depths of the winter months.
Grapefruit Nutritional Benefits
- Each cup of grapefruit contains the following nutrients per cup:
- Calories: 74
- Fiber 4 g
- Carbohydrates 24 g
- Magnesium 21 mg
- Provitamin A | 23% DV
- Vitamin C 72 mg
- Potassium: 210 mg
- Folate: 20 mcg
Grapefruit also contains small amounts of other vitamins like thiamine, folate, riboflavin, and vitamin E. They are a great low-calorie snack.
The Potent Antioxidants In Grapefruit
Grapefruit contains well-known antioxidants including vitamin C, lycopene, and beta-carotene. This delicious fruit also contains healthy antioxidants called flavonoids, also known as polyphenols. The grapefruit peel alone has 13 identified flavonoids with antioxidant and medicinal properties. These flavonoids are healthy pigments with antioxidant activities that are found in most plants. Keep in mind that most reported benefits of these individual flavonoids have been in animal studies.
Here are some of the polyphenols in grapefruit:
- Isonaringin: has potent antioxidant activity
- Naringin: supports weight loss, reduced heart disease, reduced blood pressure, decreases inflammation, improves liver function
- Hesperidin: Reduces hemorrhoid symptoms and improves venous insufficiency: see below.
- Neohesperidin: Similar to hesperidin in structure
- Naringenin: May reduce cancer cell growth
- Hesperetin: Similar to hesperidin in structure, may reduce tumor growth
- Isosinensetin: May protect the lung from oxidative damage
- Sinensetin: Helps break down fat by stimulating lipolysis
- Nobiletin: Protects neurons from the amyloid beta of Alzheimer’s disease
- Tangeretin: also is neuroprotective
Grapefruit Benefits for Weight Loss
Clinical studies in humans also support grapefruit’s benefits for weight management. For example, in a clinical study of 91 obese people, grapefruit given as capsules or as juice resulted in larger weight loss for people over a 12-week period than the equivalent amount of apple juice or apple juice capsules. Grapefruit capsules, fresh grapefruit, or grapefruit juice also reduced imbalances in insulin and resulted in greater reductions in weight in people with metabolic syndrome than the other kinds of fruit in this study.
In another study, loss of body fat and weight reductions were substantial when patients were given a combination of red-orange, grapefruit, and orange extracts. The grapefruit group lost almost 16% body fat after 3 months and 5.2 kg weight loss. This reduction in body fat is thought to be because the citrus product stimulated the fat-burning pathway.
People sometimes lose weight with grapefruit consumption for other reasons. Weight loss may also be a result of eating grapefruit because the grapefruit essential oil fragrance increases sympathetic nerve activity of white adipose tissue. This, in turn, may stimulate fat loss and may cause weight loss, at least according to animal studies. The combination of inhaling the scent of patchouli oil and grapefruit essential oil lowers cravings and hunger, which makes it a great tool to support healthy weight loss. While research still remains early for grapefruit oil as a weight loss aid, it is a low-risk option to try.
Grapefruit is a Heart-Healthy Food
Grapefruit oil may help the heart by supporting metabolism and markers of heart health. This includes a reduction in waist width and reduced blood pressure. Grapefruit has a low glycemic index, so it is less likely to spike blood sugar levels than many fruits as well. The pectin from grapefruit may also reduce harmful types of cholesterol like LDL. An extract of naringenin from citrus fruits also reduced LDL cholesterol by 17% in 60 patients with high cholesterol levels.
Compounds in grapefruit also may protect the cardiovascular system by reducing arterial stiffness. They do so by regulating genes involved in artery function and genes that reduce inflammation. Grapefruit is rich in antioxidants that can help the heart by reducing inflammation.
- To review, grapefruit oil may help prevent cardiovascular issues by:
- Reducing inches on the waist
- Reducing blood pressure
- Reducing harmful cholesterol
- Reducing inflammation
- Improving arterial function
- Low glycemic index response
Grapefruit Helps Other Circulatory Conditions
The blood vessels in our body may benefit from grapefruit as well. Over time, our blood vessels can become weak related to venous insufficiency or hemorrhoids. Grapefruit can help both of these conditions. Let’s take a look at the research. In one double-blinded, placebo-controlled clinical study, grapefruit extract is used in combination with another plant extract (Daflon) it reduced hemorrhoids while also reducing venous insufficiency. Further, grapefruit helped hemorroids more when cases of venous ulcers and venous insufficiency were severe in two clinical trials. While more research is needed, grapefruit is a great option to add to your diet if you suffer from circulatory conditions.
Grapefruit Improves Gut Health
Like many fruits, the antioxidants in grapefruit support gut health by reducing the growth of harmful bacteria in the gut. Citrus impacts the gut microbiome, in part by growth reduction of harmful bacteria. The beneficial effects of citrus for the gut include a reduction in inflammation and improved intestinal barrier function have repeatedly been reported. Eating citrus, such as grapefruit, can contribute to improved GI functioning and health. But keep in mind that currently available evidence is from cell studies and animal studies.
Is Grapefruit Good for Kidney Health?
If there was ever an area where research is lacking, it is in the area of kidney stone risk. Some research indicates that grapefruit juice increases kidney stone risk, but is important to remember that most people drink sugar-sweetened grapefruit juice and not 100% pure grapefruit juice. And sugar is a clear risk factor for kidney stones, so it is most likely the sugar in the juice and not the juice itself that could be causing grapefruit research to look confusing like this. It is always important to keep this risk of sugar in mind because these large population-based studies do a very poor job accounting for total sugar intake in people’s diets. On the other hand, clinical studies show that grapefruit juice improves urinary profiles, indicated that grapefruit may indeed reduce kidney stone risk.
New research also indicates that the antioxidant called naringenin from grapefruit may help prevent kidney cysts in people who have a genetic kidney condition called polycystic kidney disease. While more research is needed to determine if grapefruit help with other kidney conditions, eating grapefruit can be a healthy part of most any diet.
Does Grapefruit Help Prevent Nerve Conditions?
Grapefruit has lots of anti-inflammatory and antioxidant activities which, in turn, have neuroprotective effects against neurodegenerative disorders, according to preclinical research. In a mouse model study of epilepsy, the antioxidant naringen from grapefruit protected brains from the damages of epilepsy by dampening inflammatory compounds such as TNF alpha. This grapefruit compound also protected nerves in a mouse model of Huntington’s disease. Another early study found that naringen from grapefruit may help protect from Parkinson’s disease because it stimulates nerve growth (nootropic effects). Last but not least, antioxidants in citrus may help protect from other neurological conditions such as Alzheimer’s disease and multiple sclerosis. While we wait for more research in humans, it appears that citrus fruits, especially grapefruit, are protective for our nervous systems.
Grapefruit May Reduce Sun Damage
Sunscreen is not the only option to help with sun protection. Our diet, if chosen well, can help reduce the sun’s harmful ultraviolet radiation. For example, one clinical study showed that a combination of rosemary and grapefruit orally at as little as 100 mg per day was able to reduce sun damage to the skin, such as redness and wrinkles; it also increased skin elasticity. The incidence of skin cancer continues to climb. If you want to protect yourself from the sun, your dietary intake also needs to be considered.
Grapefruit May Reduce the Risk of Cancer
Like other antioxidant-rich foods, grapefruit may reduce the risk of some kinds of cancer. For example, one preclinical study showed that grapefruit peel extract reduced the growth of neuroblastoma cell lines. A compound in grapefruit called bergamottin reduces the growth of prostate cancer cells by reducing androgen receptor signaling in early research. Grapefruit seed extract may also reduce prostate cancer growth although more research is needed. Additionally, grapefruit may reduce the risk of colon cancer. Citrus juices, including grapefruit juice, may reduce the chances of pancreatic cancer and pre-cancerous lesions in the mouth.
Grapefruit essential oil may inhibit the growth of cancer cells by causing cancer cell death. These essential oils even helped reduce the growth of leukemia cells by causing apoptosis, or cancer cell death in a cell study. When combined with a common breast cancer drug, Tamoxifen, a compound from grapefruit reduced the growth of breast cancer cells more than Tamoxifen alone.
Some research about grapefruit and breast cancer risk is conflicting. For example, one study showed that breast cancer risk may be increased by grapefruit, while another shows that it does not increase breast cancer risk. Yet other research shows that citrus fruits, including grapefruit, reduce the risk of breast cancer. Skin cancer, including melanoma and basal and squamous cell skin cancer risk, was slightly increased with total citrus intake, but not grapefruit juice alone.
I speculate that the reason for this discrepancy in cancer risk is that some people’s only way of consuming grapefruit is in cocktails with sugar and alcohol, both of which has clearly been shown to increase breast cancer risk. Research doesn’t also account for possible drug interactions with this fruit. These association studies are very difficult to tease out various dietary and lifestyle factors. Obviously, more research is still needed to determine how much benefit grapefruit is in reducing cancer risk. In the meantime, it is a healthy part of the diet that may help with many aspects of health including reducing cancer risk.
Grapefruit Reduces Infection Risk
Early work shows that grapefruit seed extract may fight antibiotic-resistant urinary tract infections. Grapefruit may also reduce the growth of some harmful molds and yeasts like Aflatoxin and Aspergillus. Many consumers of grapefruit supplements suggest that topical grapefruit seed extract helps reduce athlete’s foot, a type of fungal foot infection. Grapefruit has strong anti-microbial properties, and at high concentrations, prevents the growth of 20 kinds of harmful bacteria and 10 kinds of yeast, including Staphylococcus aureus, Staphylococcus epidermidis, Streptococcus faecalis, Streptococcus sp. MFBF, Listeria monocytogenes, Escherichia coli, Shigella sonnei, Salmonella enteritidis, and Klebsiella oxytoca. While research in this area is still considered prelminary, many people eat grapefruit zest and use grapefruit extracts topically without any untoward effects.
Grapefruit May Reduce Acne
Not only may grapefruit oil help reduce the damage to the skin from the sun, but it may also help reduce embarrassing breakouts. Grapefruit essential oil may work as an acne treatment because it helps reduce the growth of bacteria that is common in acne. You can simply add 2-3 drops of grapefruit oil for every 5 ml of your favorite moisturizer. Then apply the mixture once in the evening to the affected area. However, if you have skin sensitivity, you should avoid using grapefruit oil on your skin.
Ways to Eat Grapefruit and Supplement Grapefruit
Grapefruit is both tasty and versatile. Here are some examples of easy ways to eat more grapefruit:
- Breakfast Brightening: Enjoy a grapefruit half along with eggs. You can also use some grapefruit zest added to the egg dishes you cook for an extra antioxidant boost.
- Salad Sensation: Add grapefruit slices to just about any type of salad. They go well with Romaine lettuce, arugula, avocado, dried fruits, chicken, fish, and nuts.
- Citrus Smoothies: Add grapefruit and leafy greens to create a healthy smoothie.
- Desserts: Broil grapefruit with a sprinkle of cinnamon, cloves, and cardamom for a healthy dessert.
- Added Hydration: Flavor your water with grapefruit slices and add in extra grapefruit zest to boost the antioxidant content of any drink.
- Refreshing grapefruit salsa: serve with fish, chicken, or pork. Simply mix grapefruit with avocado, green onions, cilantro, lime, and diced jalapeno with a pinch of salt.
- Grapefruit salad dressing: for a fun salad dressing variation, squeeze grapefruit juice in a bowl, add in Dijon mustard, olive oil, salt, pepper, and fresh ginger.
When we add grapefruit into our diet, we enjoy its flavor and also harness its benefits that support our gut health, brain health, heart health, and more. To get the benefits of grapefruit, simply eat the fruit regularly. If you choose to supplement grapefruit seed extract, common dosages for use is 500-800 mg per day. Try to choose grapefruit seed extract from reputable companies such as DaVinci labs or Pure Encapsulations. Of note, some grapefruit seed extracts and essential oils can have synthetic additives, so be sure to choose pure grapefruit seed extracts without added chemicals.
Grapefruit Drug Interactions
Grapefruit interacts with MANY medications. When someone is given medicine, they are often told to avoid grapefruit due to its interaction. Not other citrus fruits like pomelos, not lemons, not oranges. Just grapefruit. Why would this citrus hybrid be so powerful? Grapefruit’s furanocoumarins change how the liver metabolizes many types of drugs.
These include:
- Cholesterol medications
- Benzodiazepines
- Immunosuppressants
- Blood pressure medications like calcium channel blockers
- Carbamazepine
Could doses of drugs be reduced with grapefruit? Would drug companies sponsor such trials? Click here to find a fascinating study related to this. Something to ponder. Of course, this is not to be tried at home.
Grapefruit Precautions
Grapefruit juice and supplements majorly interact with medications, so don’t play around with this. It often increases the prescription drugs you take in your body, leading to potentially serious side effects. Grapefruit serves to slow down an enzyme in the liver called CYP3A4, which is responsible for the metabolism of a long and extensive list of drugs on the market today. This is most important for grapefruit juice and grapefruit supplements, which have concentrated grapefruit compounds like naringenin.
Some people report that citrus fruits like grapefruit increase feelings of heartburn and acid reflux while others report that citrus fruits improve stomach health. If your stomach is sensitive to grapefruit, you should avoid it. Citrus oils topically should be applied at night because they can cause sensitivity or skin irritation. If you do choose to apply grapefruit oil during the day, the bottom of the feet is a good place or where sun exposure doesn’t occur, such as under clothes.
Should We Be Asking Different Questions about Food?
It amuses me when you go to a renowned website and that states that grapefruit may be helpful but has insufficient evidence to benefit following 20 conditions. Is the glass half empty much? But it may help 20 conditions! Thinking of health and our organs and tissues as closely intertwined systems; that’s what we should be contemplating, not each small potential benefit for a host of issues. Thinking about health benefits as a whole can be downright remarkable. As I read through small but significant studies of grapefruit in humans or any health topic for that matter, I like to keep that in mind.
Conclusion
Grapefruit is one potent plant. If you don’t take prescription medicine, it is a perfect addition to your diet for many reasons, including heart health and healthy weight. If you do take medicine, make sure to check in with your pharmacist or health provider about interactions with grapefruit juice. Be as healthy as you can so that you need the least amount of prescription medicine possible.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body and is shared for educational purposes only. Consult your doctor or healthcare provider before making changes to your supplement regimen or lifestyle.
My late husband was not taking any medication prior to having quintuple by-pass surgery. Up to then we had enjoyed sharing a grapefruit most weekends.
After the surgery, of course he was on heart medications that carried the warning not to eat grapefruit. When we mentioned to his cardiologist that we would miss our grapefruit ritual, he said that on the low doses Jim was taking, half a grapefruit once a week would do no harm at all. So it is at least worth asking.
Hi Katie,
Yes, absolutely worth asking. Most of the time a small amount is fine. Thanks for your comment!
Heidi
Heidi Moretti, MS, RD
The Healthy RD