Healthy Foods List: Grapefruit

Grapefruits are tangy citrus fruits high in vitamins and other phytonutrients that are highly beneficial for your overall health and gut bacteria.

Health Benefits of Grapefruit:

  1. Vitamin C: Grapefruit is a vitamin C powerhouse, supporting immune health and collagen production.
  2. Dietary Fiber: It provides dietary fibre, aiding in digestion and promoting satiety.
  3. Hydration: Grapefruit is hydrating, with high water content to quench your thirst.
  4. Antioxidants: It contains antioxidants like vitamin A and flavonoids, which help combat free radicals.
  5. Low in Calories: Grapefruit is low in calories, making it a smart choice for weight-conscious individuals.

Nutrients in Grapefruit

  • Calories: Approximately 32-42 calories
  • Carbohydrates: Approximately 8.1-8.2 grams
  • Sugars: Approximately 7.9-8.1 grams
  • Dietary Fiber: Approximately 1.1-1.6 grams
  • Protein: Approximately 0.6-0.7 grams
  • Fat: Approximately 0.2-0.3 grams
  • Vitamin C: Approximately 31.2-38.1 milligrams
  • Vitamin A: Approximately 30-40 micrograms (as beta-carotene)
  • Vitamin B1 (Thiamine): Approximately 0.037-0.043 milligrams
  • Vitamin B2 (Riboflavin): Approximately 0.020-0.025 milligrams
  • Vitamin B3 (Niacin): Approximately 0.25-0.27 milligrams
  • Vitamin B5 (Pantothenic Acid): Approximately 0.26-0.28 milligrams
  • Vitamin B6 (Pyridoxine): Approximately 0.043-0.045 milligrams
  • Vitamin E: Approximately 0.13-0.15 milligrams
  • Folate (Vitamin B9): Approximately 8-10 microgramsVitamin K: Approximately 0.0-0.5 micrograms
  • Calcium: Approximately 8-9 milligrams
  • Magnesium: Approximately 6-8 milligrams
  • Phosphorus: Approximately 9-11 milligrams
  • Potassium: Approximately 139-146 milligrams
  • Copper: Approximately 0.033-0.038 milligrams
  • Iron: Approximately 0.08-0.09 milligrams
  • Zinc: Approximately 0.07-0.08 milligrams
  • Selenium: Approximately 0.5-0.6 micrograms

Grapefruit Recipes

    1. Grapefruit and Avocado Salad:

      Combine grapefruit segments, avocado slices, mixed greens, and thinly sliced red onion. Drizzle with a dressing made from olive oil, lemon juice and balsamic vinegar.
    2. Grilled Grapefruit with Cinnamon:

      Halve grapefruits and sprinkle the cut sides with a pinch of ground cinnamon. Grill them briefly until they caramelize and develop grill marks. Serve as a side dish.
    3. Grapefruit Salsa:

      Create a zesty salsa by combining diced grapefruit, red onion, jalapeño pepper, cilantro, and a squeeze of lime juice. Use it as a topping for grilled chicken, fish, or seafood.
    4. Citrus-Glazed Shrimp:

      Marinate shrimp in a mixture of grapefruit juice, garlic, coconut aminos or soy sauce, and a drizzle of honey. Grill or sauté until the shrimp are cooked and glazed with the citrusy sauce.
    5. Grapefruit and Roasted Beet Salad:

      Roast beets and let them cool. Slice them and toss them with grapefruit segments, rocket, and a dressing made from olive oil, balsamic vinegar, and Dijon mustard for a vibrant and nutritious salad.<
    6. Grapefruit and Herb Chicken: Marinate chicken breasts in a mixture of grapefruit zest, rosemary, thyme, and olive oil. Grill or roast until the chicken is cooked through and infused with citrus and herb flavours.

    7. Grapefruit and Coconut Chia Pudding: Make a Paleo-friendly chia pudding by combining chia seeds, coconut milk, fresh grapefruit juice, and a drizzle of honey or maple syrup for sweetness. Refrigerate until set.

Nutritionist Tips

When consuming iron-rich plant foods, it helps to also consume foods with vitamin C or citric acid, such as 100% grapefruit juice or fresh grapefruit, which helps your body to increase absorption of the iron in the foods.
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