Love them or hate them grapefruit can seem like an acquired taste. White, yellow, pink, or red, grapefruits have a variety of health benefits that make them not quite like any other fruit, so it will certainly be beneficial if you consider adding this superfood to your regular rotation of healthy foods.
Let’s weigh in on why you should try enjoying more of the tangy citrus fruit.
Grapefruit can help lower "bad" cholesterol
A grapefruit a day may help lower "bad" LDL cholesterol levels.
Grapefruit may help pump up your immune system
That's because of the hefty dose of vitamins A and C in each serving.
Grapefruit may speed weight loss
Several studies have shown that people who eat half a fresh grapefruit or drink grapefruit juice before each meal lose more weight than people who do not.
Even the pith is good for you
You might be tempted to pick off that white fleshy outer layer on your next grapefruit - that stuff is called pith. Don't do it – it’s very rich in antioxidants and nutrients and also a soluble fiber.
Grapefruit can lower blood pressure
Grapefruit has got some data that it decreases blood pressure. The effect on blood pressure may be due to grapefruit's high potassium levels.
Grapefruit may help control blood sugar
Grapefruit also has a low glycemic index (GI), around 25, which means it doesn't raise blood sugar as quickly or as much as high-GI foods.
Grapefruit may speed wound healing
Vitamin C helps form healthy scar tissue and new blood vessels, both of which help return your body to a healthy state.
Grapefruit is most often associated with breakfast, but don't let that limit your imagination. Grapefruit is also super in salads, as well as with fish or chicken. In fact, it's best when paired with protein and a little fat, like a handful of nuts.
Some recipes to help you include this superfood in your diet:
Immune Boosting Grapefruit Juice
2 glasses
6-8 mint leaves
1 red grapefruit
2 handful fresh strawberries
1 small piece fresh ginger
½ tbsp vanilla powder
Ice cube
Mix it all in a juice machine or in a blender. Enjoy!
Or looking for a healthy cake choice:
Grapefruit Greek Yogurt Cake
Unbelievably moist grapefruit loaf made with Greek yogurt and fresh grapefruit juice. The flavour and texture are both incredible!
Ingredients:
- (190g) all-purpose flour
- 1/2 tsp baking powder
- 1/2 tsp salt
- 3 large egg
- (180g) Greek yogurt*
- (200g) packed light brown sugar
- (120ml) vegetable or canola oil (melted + slightly cooled coconut oil works too)
- (60ml) freshly squeezed grapefruit juice, strained
- 1 and 1/2 tbsp grapefruit zest
- 1 tsp pure vanilla extract
- Seeds scraped from 1/2 of a vanilla bean
Grapefruit Glaze
- 120g castor sugar, sifted
- 2 tbsp freshly squeezed grapefruit juice, strained
- 1/4 tsp pure vanilla extract
Instructions:
Preheat the oven 177°C and grease a 22cm x 12 cm loaf pan.
Whisk the flour, baking powder, and salt together in a large bowl. In a medium bowl, whisk the eggs. Once combined, whisk in the yogurt, brown sugar, oil, grapefruit juice, zest, vanilla extract, and seeds. Pour the wet ingredients into the dry ingredients and mix with a large wooden spoon or rubber spatula until combined. Avoid overmixing.
Spread the batter into the prepared loaf pan. Bake for 45-50 minutes. Baking times vary, so keep an eye on yours. The cake is done when a toothpick inserted in the center comes out clean. If you find the top of the cake is browning too quickly in the oven, loosely cover it with aluminum foil.
Remove the cake from the oven and set on a wire rack. Allow to cool before drizzling with glaze. For the glaze, simply whisk the ingredients together and drizzle over cake. Slice and serve. Cover and store leftover cake at room temperature for up to 5 days.
What is 100% ironclad fact: Grapefruit delivers a lot of nutrition and water for very few calories: There are just 39 calories in one half of a grapefruit. So, it's a great choice if you want to boost your intake of high nutrient, low calorie foods.
Date Published: 07 July 2022
