Did you know that grapefruit is classed as one of the healthiest fruits on the planet? Not only is this superfruit tangy and tasty but also full of antioxidants, minerals and fibre! Because of these properties, not only is it great to eat, but it can be used for a magnitude of purposes such as weight loss and skincare.¹ 

Read on to find out more!

What is a grapefruit and where did it come from?

The Latin name for grapefruit is Citrus pardisi which translates to ‘paradise citrus’. The English name ‘grapefruit’ is derived from the way the fruit grows: in bunches similar to grapes. The taste of grapefruit is distinctive and easily recognisable, it has a sweet yet bitter/sour taste. In appearance, the fruit is large and circular and can weigh up to 500 grams! The pulp is juicy, similar to an orange, and can vary in colour from yellow to orange-red.² 

The fruit grows on the citrus tree of the Rutaceae family. It is thought to have originated in Barbados before it was commonly used at home for consumption in the West Indies. Following this, it spread to America where it became a popular breakfast staple.³ 

The different types of grapefruit

The most common types of grapefruit come in 5 different types:

1. White grapefruit

This type is known to have pale/yellow skin with a strong citrus smell. When it comes to flavour, it is a lot more sour than it is sweet, so is perfect for when you prefer an overpowering sour grapefruit taste.¹ 

2. Pink grapefruit

Of all grapefruit types, pink is the most delectable as it has the perfect balance of a mild tangy flavour and sweetness. Pink grapefruit is known to be the hybrid form of the white and red variety.¹ 

3. Red grapefruit

The deeper the red colour of the flesh of the fruit, the sweeter the flavour. As such, the concentration of lycopene (an antioxidant) is higher, which is a bonus! In taste, red grapefruit is the least complex.¹ 

4. Pomelo grapefruit

In general, grapefruit is thought to be the hybrid fruit of pomelos and oranges. This is strongly visible in the pomelo grapefruit variety. In colour, these are lime green to yellow, with the flesh being mellow and a thick pitch and is very easy to peel.¹ 

5. Oro blanco 

This can be translated as ‘white gold’ and has a very thick green to yellow skin. The fruit is very sweet with barely any bitterness.¹

Grapefruit season

Most supermarkets in the UK receive grapefruit from Florida. These are typically best during the winter months and can be purchased from November to July.⁴ 

Nutritional benefits of grapefruit

Considering the size and taste of grapefruit, it contains a whole package of essential vitamins and minerals!

A 123 gram portion of grapefruit (equivalent to half a grapefruit) contains the following nutritional value:¹

• Energy - 52kcal
• Carbohydrate - 13.1g
• Of which sugars - 8.5g
• Fibre - 2g
• Fat - 0.2g 
• Of which saturates 0g
• Protein 1g

It also contains the following vitamins and minerals:¹

• Vitamin A - 1415iu
• Vitamin C - 38.4mg
• Thiamin - 0.1mg
• Vitamin B6 - 0.1mg
• Folate - 16mcg
• Magnesium - 11.1mg
• Calcium - 27.1mg
• Potassium - 166mg

In addition to the above, grapefruit boasts numerous health benefits:

High in antioxidants

Your body will often produce free radicals that can progress and develop into diseases and even long-term conditions such as cancer. Grapefruit contains antioxidants that protect your body from free radicals. Some of these antioxidants are:

• Vitamin C: protects the cells in the body from any abnormalities
• Beta-carotene: mainly protects eye health
• Lycopene: protects you from cells that may eventually become cancerous. Red grapefruit has a particularly high concentration of lycopene compared to other varieties
• Flavanones: have anti-inflammatory characteristics

Assists in weight loss

Unlike other fruits, grapefruit does not contain empty calories and instead is full of water and nutrients. This makes it ideal for low-calorie and high-nutrient diets. Moreover, people tend to lose weight quickly when they consume grapefruit/grapefruit juice before their meals. Studies have also shown people have reduced their waist size with daily consumption of grapefruits.⁵

Boosts immunity

Studies have shown the rich vitamin content of grapefruit to provide a boost to immune health. This is by way of supporting cells and minimizing inflammation. In addition to this, grapefruits not only aid in preventing colds and flu, but they contribute to skin health by managing psoriasis and acne.⁵ 

Prevents diabetes

Insulin resistance is one of the leading causes of type 2 diabetes. Grapefruit prevents insulin resistance by controlling insulin levels.⁵ 

Promotes heart health

Grapefruit consists of a significant amount of potassium, which is an important nutrient for managing electrolyte levels and the heart. As a result, regular consumption of grapefruit can prevent heart-related conditions such as cholesterol and hypertension. Grapefruit also contains fiber which contributes to lower blood pressure and cholesterol.⁵

Assists vision health

Vitamin A in grapefruit contributes to vision by preventing dry eyes and protecting the cornea membrane of the eye. It is also responsible for aiding mucous membranes, thus protecting from eye infections and related conditions. Research has shown grapefruits to decrease age-related macular degeneration (AMD) by up to 25%.⁵ 

Wound healing

Vitamin C in grapefruit is a crucial nutrient in the production of collagen. Collagen contributes to an efficient wound-healing process.⁵ 

Grapefruit and drug interactions

Although grapefruits have numerous health benefits, they can interact with several medications. It does this by increasing the blood concentration of certain drugs, leading to toxicity.⁶ 

Below is a list of common drugs that grapefruit/grapefruit juice can interact with:

• Statins (cholesterol-lowering drugs) - simvastatin and atorvastatin
• Calcium channel blockers (relax artery walls) - amlodipine, felodipine, lacidipine, lercanidipine, nicardipine, nifedipine, nimodipine, verapamil
• Anticoagulants (blood thinning medication) - warfarin
• Antiplatelet drugs - high dose aspirin, clopidogrel, ticagrelor
• Immunosuppressants - ciclosporin, sirolimus and tacrolimus
• Budesonide
• Some cytotoxic drugs⁷

For any questions or concerns, do not hesitate to contact your healthcare provider or pharmacist.

How to pick the best grapefruits

Below are some useful hints and tips when shopping for the best grapefruit:

• Weight - Check the weight, as usually the most ripe and juiciest grapefruits are the heaviest⁸ 
• Smell - Opt for grapefruits that smell sweet and citrusy as this usually means they will taste the best, as well and have the best nutrients⁸
• Skin - It is always best to purchase grapefruit that has smooth skin and no imperfections⁸ 
• Colour - Choose grapefruits that are the most vibrant and bright in colour, depending on the variety⁸
• Season - Winter season is best for grapefruits and is usually the most fresh⁸

Things to avoid

• Green coloured - A light or green tint on the grapefruit may mean that the fruit is not ripe yet⁸
• Light in weight - Grapefruits that are light in weight usually mean that they are not as juicy⁸
• Spotted of bruised - This may mean that the grapefruit is overripe and will not be great in taste⁸ 

Storage of grapefruit

Storing grapefruit correctly is important in maintaining taste and longevity. Consider the following for storing your grapefruit:

• Room temperature - In cooler climates, grapefruit can be kept at room temperature for about a week⁸
• Refrigerated - Grapefruit can be stored in the fridge for 2 weeks. It is best to keep them away from other fruits and vegetables, if possible⁸

Summary

Grapefruit, scientifically known as Citrus paradisi, is a highly nutritious and versatile fruit renowned for its health benefits and distinctive sweet yet tangy taste. Originating from Barbados and spreading to the West Indies and America, it has become a popular breakfast choice. There are five main types of grapefruit: white, pink, red, pomelo, and Oro Blanco, each with unique characteristics and flavours.

Grapefruit is rich in vitamins A and C, antioxidants like lycopene and flavanones, and essential minerals such as potassium and magnesium. These nutrients contribute to its numerous health benefits, including boosting immunity, aiding in weight loss, preventing diabetes, promoting heart health, enhancing vision, and supporting wound healing.

However, grapefruit can interact with certain medications, leading to potential toxicity, so it's important to consult healthcare providers if on medication. When selecting grapefruit, look for weighty, vibrant, and sweet-smelling fruits with smooth skin, and store them properly to maintain freshness.