Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids, including beta-carotene. Some carotenoids, most notably beta-carotene, convert to vitamin A within the body, which helps promote healthy vision and cell growth. One medium grapefruit (1.7 mg) is loaded with beta carotene.
Consuming citrus may also reduce your risk of stroke.
Two of the most notable carotenoids in orange and yellow foods are lutein and zeaxanthin. These fat-soluble antioxidants have been heavily studied for their ability to help protect the health of your eyes. In fact, they accumulate in the retina of your eyes, where they help prevent cataracts and diseases like age-related macular degeneration (AMD) — the leading cause of blindness around the world. They also protect your eyes from damage caused by blue light emitted from phone, computer, and television screens.
Grapefruit also appears on most lists of foods that combat type 2 diabetes. A 2021 review of large-scale prospective studies found that regular consumption of grapefruit reduced the risk of type 2 by about 10%.
One of the key components of grapefruit responsible for this effect may be the flavonoid naringenin — the average grapefruit contains about 100 mg of it. One study found that obese adults who ate three grapefruit halves a day for two to three months weighed less and had a smaller waist circumference than a control group.
To sum it all up, grapefruit, in particular, is rich in nutrients and has several additional health benefits. Here are some of the benefits of grapefruit, in a nutshell:
- Rich in nutrients: Grapefruit is a good source of vitamin C, fiber, potassium, and antioxidants.
- Weight loss: Grapefruit has been found to aid in weight loss as it is low in calories and high in fiber. It also contains compounds that can help reduce insulin levels, which may contribute to weight loss.
- Improves heart health: Grapefruit contains compounds that may help lower cholesterol levels and reduce the risk of heart disease.
- Boosts immunity: Vitamin C, which is present in grapefruit, helps boost the immune system and protects against infections. One whole medium grapefruit provides you with 100% of your daily requirement for vitamin C.
- Reduces inflammation: Grapefruit contains anti-inflammatory compounds that can help reduce inflammation in the body.
- Improves skin health: The antioxidants and vitamin C in grapefruit may help improve skin health and reduce the signs of aging.
- May help prevent cancer: Some studies suggest that the antioxidants in grapefruit may help prevent certain types of cancer and can help you fight off viruses and bacteria that can cause disease.
It is important to note that grapefruit can interact with certain medications, so if you are taking any medication, it is important to talk to your doctor before adding grapefruit to your diet.
Additional sources: Food Revolution, Dr. Jockers