What is so useful about one of the representatives of citrus fruits - grapefruit.
Many people eat grapefruit halves raw and sprinkle with sugar or honey. But it can also be grilled or served as a dessert according to various recipes. Grapefruit can be added to salads, salsa or sliced and served with fish. Since grapefruit is low in calories and is a good source of fiber and vitamin C, it can be a great addition to your diet.Nutritional value
Half a grapefruit with a diameter (approximately 123 g) contains 52 calories, 0.9 g of protein, 13.2 g of carbohydrates and 0.2 g of fat. Grapefruits are an excellent source of vitamin C and vitamin A.
Calorie content: 52
Fat: 0.2 g
Sodium: 0 mg
Carbohydrates: 13.2 g
Fiber: 2 g
Sugar: 8.5 g
Protein: 0.9 g
Vitamin C: 38.4 mg
Vitamin A: 71.3 mcg
Carbohydrates
Half a grapefruit contains about 13 grams of carbohydrates. Most carbohydrates come from natural sugar (8.5 g). Half a grapefruit also contains 2 grams of fiber.
Fats
Grapefruit has almost no fat. Half of an average grapefruit contains about 0.2 g of fat.
Protein
Half of a grapefruit contains less than one gram of protein.
Vitamins and minerals
Grapefruit is an excellent source of vitamin C, which provides almost 64% of your daily needs in one serving. It is also an excellent source of beta-carotene (which the body converts into vitamin A), providing 28% of your daily needs.
Grapefruit provides small amounts of certain minerals such as potassium, calcium and magnesium.
Health benefits
Vitamins, antioxidants and fiber in grapefruit bring health benefits.
Supports wound healing
Vitamin C is essential for wound healing in the body. Tissue repair and wound healing occurs faster with the addition of vitamin C.
Promotes eye health
Vitamin A, contained in grapefruit in the form of beta-carotene precursor, is necessary for normal vision. Vitamin A may also play a role in the treatment of age-related macular degeneration. Taking supplements containing vitamin A, vitamin C and other nutrients can reduce the risk of developing progressive AMD by 25%.
Supports heart health
Grapefruit consumption is associated with lower levels of LDL cholesterol ("bad") and higher levels of HDL cholesterol ("good") in the blood. It can also help lower blood pressure in overweight adults.
Reduces inflammation
Grapefruits contain flavanones, which are a subclass of flavonoids. Flavonoids exhibit anti-inflammatory, antithrombogenic, antidiabetic, anticancer and neuroprotective activity.
Allergies
There are reports of an allergy to citrus fruits, but this condition is considered unusual. Allergy to grapefruit is possible, but unlikely. But if you are allergic to citrus fruits, you should avoid grapefruit.
Side effects
You should not eat grapefruit or drink grapefruit juice if you are taking hypolipidemic (cholesterol-lowering) medications called statins.
The compounds found in grapefruit may interact with enzymes in the gut that help the body digest certain types of statins.
Drug interactions
If you are taking medication, be sure to talk to your doctor before eating grapefruit or any products containing grapefruit. Grapefruit is contraindicated when taking certain medications, partly because it increases metabolism, which can lead to incorrect dosing of medications taken.
Varieties
Grapefruit varieties include pink, white or ruby red. Ruby red is the most common and easily accessible. These grapefruits are known for their milder taste and bright red inner color.
Pink grapefruit is also common, but it's not as sweet. White grapefruit has a pale yellow color on the outside and pinkish, whitish inside. White grapefruits give the best juice. As for calories and macronutrients, the nutrition profiles are the same for grapefruits of any shade.
When is it better to buy
The grapefruit season lasts from October to June. But you can find grapefruits in most grocery stores all year round.
When buying, look for grapefruits without greenery on the outside. Avoid fruits with soft spots or moist areas. Avoid grapefruits with rough or wrinkled skins.
As a rule, a grapefruit that seems heavy for its size will be juicy. When you hold a grapefruit in your hand, it should be heavier than it looks. It is believed that the content of antioxidants in citrus fruits increases as they mature, so it is ideal to choose a fully ripe grapefruit.
Storage and security
If you plan to eat grapefruit right away, leave it at room temperature. If you use it later, it's OK to store grapefruits in the refrigerator.
Place the fruit in the bag in the fruit compartment. A chilled whole grapefruit can stay fresh for up to six weeks.
You can freeze a grapefruit, but it's better to separate the fruit from the pieces and put them in a bag or freezer container, rather than freeze the whole fruit. Frozen grapefruit should be stored for up to a year if properly frozen.
Like the peel of many citrus fruits, grapefruit peel is safe to eat. It even contains some fiber and other nutrients. Do not forget to wash the fruits before eating, as they may contain bacteria or dirt. Rinse the fruit with cold water and clean the outside with a vegetable brush.
How to cook
Grapefruit is a great snack or part of a meal. If you combine fruit with a protein-rich snack like yogurt or a small handful of nuts, you can make a more satisfying snack.
The easiest way to eat grapefruit is to pick with a spoon, but you can also use grapefruit to give flavor, texture and color to sweet and salty recipes. Try combining grapefruit with herbs for a refreshing citrus salad or slice a few pieces of grapefruit to make a sweet tart seasoning for meat.
Recommendations for serving grapefruit
Add the grapefruit slices to the salad.
Serve grapefruit with fresh herbs to fried fish.
Mix and freeze the grapefruit, turning it into a popsicle.
Chop grapefruits into grain dishes such as couscous, rice pilaf or quinoa.
Serve with chopped beetroot and roasted almonds.
In many recipes, avocado, healthy for the heart, is combined with ruby-red grapefruit. The combination is beautiful and nutritious. It is also delicious, as the creamy taste of avocado is perfectly combined with the sweet and sour taste of grapefruit.
