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:
- Vitamin C: Grapefruit is a vitamin C powerhouse, supporting immune health and collagen production.
- Dietary Fiber: It provides dietary fibre, aiding in digestion and promoting satiety.
- Hydration: Grapefruit is hydrating, with high water content to quench your thirst.
- Antioxidants: It contains antioxidants like vitamin A and flavonoids, which help combat free radicals.
- 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
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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. -
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. -
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. -
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. -
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.< -
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.
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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.