Health Benefits of Grapefruit

With its cheery color and unmistakable pucker, grapefruit brings a little sunshine to your breakfast plate.

And there’s plenty going on underneath that thick peel. Grapefruit is packed with nutrients that can support your heart health, boost your immune system and improve your skin.

But there’s an important catch: Grapefruit can interact with a surprising number of medications.

“Grapefruit can absolutely be part of a healthy diet,” says registered dietitian Michelle Dodd, RD, LD. “But if you take certain medications, you need to be careful about how much you consume.”

Dodd explains the benefits of grapefruit — and when you may want to steer clear.

What is grapefruit?

Grapefruit is a citrus fruit known for its juicy flesh and tart, slightly bitter flavor.

Depending on the variety, the inside can range from pale yellow to pink or deep ruby red. But you don’t need to agonize over which color to toss into your grocery cart. All varieties can contribute nutrients to a healthy diet.

For example, one half of a medium-sized grapefruit contains:

• 51.7 calories
• 13.2 grams of carbohydrates
• 1.97 grams of fiber
• 8.48 grams of sugar
• 0.95 grams of protein

It also provides these nutrients:

• Copper
• Folate
• Iron
• Magnesium
• Potassium
• Thiamine
• Vitamin A
• Vitamin C
• Zinc

Is grapefruit good for you?

Yes. Grapefruit benefits include supporting your immune system, heart, skin and more.

Dodd peels back some of its potential advantages.

May boost your immune system

When you think of citrus, you probably think of vitamin C. And grapefruit delivers, with about 50% of the recommended daily value in half of a medium-sized grapefruit.

As vitamin C is an antioxidant, it may help protect your cells against damage and keep inflammation in check. Vitamin C also supports your immune system — and research shows it may slightly reduce the severity and duration of cold symptoms.

Grapefruit contains other nutrients involved in immune function, too, including vitamin A, and minerals like zinc, copper and iron.

May improve your heart health

Grapefruit brings several heart-friendly nutrients to the table.

Its fiber can help support healthy cholesterol levels, while grapefruit’s antioxidants can help fight inflammation. Potassium also plays a role in healthy blood pressure and heart function.

Grapefruit contains flavonoids, too, a group of plant compounds with antioxidant properties. Dodd points specifically to naringin, a flavonoid found in grapefruit, as another compound being studied for its potential effects on cholesterol and fat metabolism.

But there’s a big caveat here: If you’re already taking medication for high cholesterol, blood pressure or another heart condition, don’t start loading up on grapefruit in hopes of giving your heart an extra boost. Grapefruit can interfere with some of those medications, like statins. More on that in a bit.

May help manage blood sugar

Grapefruit isn’t a treatment for diabetes or insulin resistance. But its nutritional makeup can make it a useful fruit choice as part of an overall healthy diet.

Dodd notes its fiber, high water content and relatively low glycemic impact as potential advantages.

Fiber slows digestion, which can help keep your blood sugar from rising as quickly after you eat. And because grapefruit contains plenty of water, it can be filling without being particularly calorie-dense.

But if you have diabetes and use insulin, you’ll still need to account for the carbohydrates (including sugar) in grapefruit just as you would with other carbohydrate-containing foods.

May reduce risk of kidney stones

Citrus fruits contain citric acid, which research shows can help prevent the formation of certain kidney stones. But kidney stones come in different varieties.

Grapefruit may not be appropriate for everyone with a history of them, especially for common types, like calcium oxalate stones.

“If you have stones, you have to figure out what type of stone you have first,” Dodd emphasizes. “If you have calcium-oxalate stones, eating more grapefruit can increase the likelihood of kidney stones.”

So, don’t start eating grapefruit specifically to prevent kidney stones without first talking with your healthcare provider about whether it’s OK.

May improve skin health

Your skin may benefit from eating grapefruit, too.

Your body needs vitamin C to make collagen, a protein that helps provide structure and elasticity to your skin. Its antioxidant properties also help protect your cells from damage.

While you can apply topical forms of vitamin C, research shows that eating foods high in vitamin C may also help with signs of aging and discoloration.

“Vitamin C is one of the most powerful antioxidants for skin,” Dodd says. “You need vitamin C for collagen production, which is a big part of your skin elasticity.”

May help with weight management

You’ve probably heard about the grapefruit diet and claims that it can melt away pounds. But grapefruit itself isn’t a miracle fat burner.

“Instead of eating excessive amounts, grapefruit in moderation can be a part of a well-rounded healthy eating plan,” says Dodd. “Any food that’s high in fiber, low in calories and has a high-water content can help you feel fuller longer and eat fewer calories.”

In other words, you can leave the grapefruit diet in the past. The fruit itself, though? That’s worth keeping around.

Risks or side effects

For many people, grapefruit is a nutritious addition to their diet. But it isn’t right for everyone. The biggest concern is medication interactions.

Grapefruit contains compounds that can interfere with how your body processes certain medications. That can change the amount of medication in your bloodstream and potentially increase your risk of side effects.

Interactions can occur with some:

• Statins and other medications used to manage cholesterol
• Blood pressure and heart rhythm medications
• Anti-rejection medications used after an organ transplant
• Other prescription and over-the-counter medications

“If you take prescription medication, ask your healthcare provider or pharmacist whether grapefruit or grapefruit juice is safe for you,” stresses Dodd. “Don’t stop taking medication or change your dose on your own.”

Grapefruit may also not agree with you if you:

• Have acid reflux or GERD: Citrus fruits can trigger symptoms for some people.
• Have certain dental problems: Grapefruit’s acidity may be a concern if you already have weakened tooth enamel.
• Have a history of kidney stones: Whether grapefruit is appropriate may depend on the kind of stones you form.
• Have diabetes and use insulin: You’ll need to consider grapefruit’s carbohydrates (and sugar) when determining your insulin needs.

Bottom line?

There are plenty of ways to enjoy grapefruit beyond eating half of one with a spoon.

Dodd suggests adding grapefruit segments to salads, yogurt or cottage cheese. You can also blend them into a smoothie or protein shake.

And if grapefruit’s bitterness makes you reach for the sugar bowl, try pairing it with other foods instead.

“We don’t want people adding a bunch of sugar on it just to eat it,” she advises. “If you don’t like bitter foods, adding grapefruit to other things is a good way to enjoy it.”

Grapefruit may not be the miracle food some old-school diets made it out to be. But if it’s safe for you to eat, its combination of fiber, vitamin C, and other nutrients gives you plenty of reasons to savor the sweet and the sour.