The Benefits of Ruby Red and Pink Grapefruit
By Courtney Bedford, UW-Milwaukee Nutritional Sciences student
The grapefruit was first bred in the 18th century, as a crossbreed between an orange and pomelo.
Originally known as the ‘forbidden fruit’, grapefruits were given their name because they grow on trees
in clusters, much like grapes. Grapefruits have long been associated with weight loss thanks to popular
fad diets that required their followers to eat mostly grapefruit and not much else. While restrictive diets
that lack variety aren’t recommended, grapefruits do have many health benefits.
Grapefruit is a low-calorie food that contains about 52 calories in half of a medium size fruit. That same
serving size also provides more than half of your daily recommended amount of vitamin C. Grapefruit is
also a good source of vitamin A and fiber. Since it’s a fruit with a high water content, grapefruit can help
you stay hydrated throughout the day. When eating grapefruit, you should choose red or pink varieties,
as they are more likely to contain the antioxidant lycopene.
The antioxidant properties of both vitamin C and lycopene may reduce the risk of certain cancers. In
addition, grapefruit may help boost the immune system, aid in cell repair. and be valuable for healthy
skin because of the amount of vitamin C it provides. The fiber found in grapefruit not only supports
healthy digestion, but it may help reduce the risk of developing heart disease and stroke.
The bitter taste found in raw grapefruit and grapefruit juice is a unique characteristic. Yet, combining
grapefruit with other ingredients can help bring out its natural sweetness while downplaying its bitter
qualities. Grapefruit makes for an exceptionally great ingredient in salads—as both a component and a
base for a dressing.
Grapefruit Spinach Salad (2 Servings)
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1 medium size red or pink grapefruit cut into
quarters
3 cups raw spinach
1 tablespoon olive oil
1 teaspoon honey
2 tablespoons fat free feta cheese crumbles
2 tablespoons almonds.
1/8 teaspoon black pepper
Dash of salt
Directions: Remove rind from two grapefruit quarters,
separate the slices, set aside. In a medium sized bowl,
squeeze 2 teaspoons of juice from remaining quarter
slices. Wisk in olive oil, salt, pepper, and honey. Toss spinach into dressing and coat. Add feta, grapefruit
slices and almonds. Garnish with pepper and additional grapefruit.
Nutrition Facts per serving: 234 Calories, 14 grams Carbohydrates, 18 grams Fat, 7 grams Protein, 234
mg Sodium, 3 grams Fiber, 408 grams Potassium
References
Ware, M., RDN LD. (2015, January 31). Grapefruit: Health Benefits, Facts, Research. Retrieved October
30, 2016, from http://www.medicalnewstoday.com/articles/280882.php
Szalay, J. (2016, May 13). Grapefruit: Health Benefits & Nutrition Facts. Retrieved October 30, 2016,
from http://www.livescience.com/54746-grapefruit-nutrition.html