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Grapefruit

Background

Grapefruit is a member of the Citrus genus and can be grown into a variety of hybrids, including pink, white, and yellow pulp varieties. This sour and tart flavoured fruit is a very rich source of nutrients including: ascorbic acid, phenolic compounds, vitamin C, vitamin A, fibre and potassium. It is often used as a fresh ingredient in pies, parfaits and salsa. Adding grapefruit segments into salads, smoothies and juices is a great way to pack in more nutrients! Citrus peels are high in soluble fibre and are used as a thickening/jelling agent in some jams and dips. Grapefruit zest is perfect for adding a slightly tangy flavour to dishes.

 

Benefits

  • A rich source of phytochemicals, including carotenoids and phenolic compounds. Carotenoids contribute to the reddish-pink colour of grapefruit and act as antioxidants. Evidence supports the potential of phenolic compounds to support bone density and prevent gastrointestinal disorders.
  • An excellent source of vitamin C, which is responsible for maintaining your immune system, and assisting in the absorption of nutrients, such as iron.
  • High in fibre. This nutrient promotes satiety and aids in digestion.
  • A good source vitamin A. This vitamin assists in the absorption of fat-soluble nutrients and helps maintain healthy eyes and skin.

 

Nutritional Value of ½ cup Raw Grapefruit (100 g)

  • 42 calories
  • 11 g carbohydrate
  • 2 g fibre
  • 1 g protein
  • 0 g fat
  • ~38% daily recommended intake of vitamin C
  • ~7% daily recommended intake of vitamin A

 

Did You Know

The “Grapefruit Diet” is a very restrictive fad diet that emerged in 1930 and regained some popularity in 2007. Although grapefruit has many beneficial health effects, a healthy diet should include a balanced variety of foods and fruit/vegetable choices.

 

How to Prepare Grapefruit

Much like an orange, grapefruit can be sliced into sections with the skin on or peeled before cutting if preferred. Although grapefruit is usually eaten raw, it can also be broiled or cooked in a skillet with sugar and honey as a sweet treat!

 

Recipes