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10 Science-Based Benefits of Grapefruit

Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste.

It’s rich in nutrients, antioxidants, and fiber, making it one of the healthiest citrus fruits you can eat.

Research shows that it may have some powerful health benefits, including weight loss and a reduced risk of heart disease.

Here are 10 evidence-based health benefits of grapefruit.

1. It’s Low in Calories, Yet High in Nutrients

Grapefruit is an incredibly healthy food to include in your diet. That’s because it’s high in nutrients, but low in calories. In fact, it’s one of the lowest-calorie fruits.

It provides a decent amount of fiber, in addition to more than 15 beneficial vitamins and minerals.

Here are some of the major nutrients found in half of a medium-sized grapefruit:

·       Calories: 52

·       Carbs: 13 grams

·       Protein: 1 gram

·       Fiber: 2 grams

·       Vitamin C: 64% of the RDI

·       Vitamin A: 28% of the RDI

·       Potassium: 5% of the RDI

·       Thiamine: 4% of the RDI

·       Folate: 4% of the RDI

·       Magnesium: 3% of the RDI

Additionally, it is a rich source of some potent antioxidant plant compounds, which are likely responsible for many of its health benefits.

Summary: Grapefruit is low in calories and also provides a significant amount of fiber, vitamins, minerals and antioxidants.

2. It May Benefit Your Immune System

Eating grapefruit regularly may be beneficial for your immune system.

It’s prized for its high content of vitamin C, which has antioxidant properties known to protect your cells from harmful bacteria and viruses.

Additionally, several studies have shown vitamin C to be beneficial for helping people recover more quickly from the common cold.

Many other vitamins and minerals found in grapefruit are known to benefit immunity, including vitamin A, which has been shown to help protect against inflammation and several infectious diseases.

Grapefruit also provides small amounts of B vitamins, zinc, copper, and iron, which all work together in the body to promote immune system function. They also help maintain the integrity of your skin, which acts as a protective barrier to infection.

Summary: Grapefruit may benefit your immune system, as it contains several vitamins and minerals known for their role in preventing disease.

3. May Promote Appetite Control

Grapefruit contains a decent amount of fiber - 2 grams in half of a medium-sized fruit.

Research shows that a diet high in fiber-rich fruits is beneficial for inducing feelings of fullness. This is because fiber slows the rate at which your stomach empties, increasing digestion time.

Thus, consuming adequate amounts of fiber may automatically help you eat fewer calories throughout the day by keeping your appetite at bay.

Summary: Grapefruit contains fiber, which helps with appetite control by promoting fullness.

4. It Has Been Shown to Aid Weight Loss

Grapefruit is a weight loss friendly food.

It has several properties linked to weight loss, especially its fiber content, which helps promote fullness and reduce calorie intake.

Additionally, grapefruit contains few calories but lots of water, which is another characteristic known to help with weight loss.

One study in 91 obese subjects found that those who consumed half of a fresh grapefruit before meals lost significantly more weight than those who didn’t.

In fact, those in the group that ate fresh grapefruit lost an average of 3.5 pounds (1.6 kg) over 12 weeks, while the participants in the group that didn’t eat grapefruit lost less than 1 pound (0.3 kg), on average.

Other studies have found similar weight-reducing effects. For instance, one study found that participants experienced a reduced waist size when they consumed grapefruit daily with their meals.

This isn’t to say that grapefruit will produce weight loss on its own, but adding it to an already healthy diet may prove to be beneficial.

Summary: Eating grapefruit before meals may be helpful for weight loss. Its fiber and water can promote fullness and reduce calorie intake.

5. Grapefruit May Help Prevent Insulin Resistance and Diabetes

Eating grapefruit regularly may have the potential to prevent insulin resistance, which can lead to diabetes.

Insulin resistance occurs when your cells stop responding to insulin.

Insulin is a hormone that regulates many processes in your body. For example, it’s involved in many aspects of your metabolism, but it’s most commonly known for its role in blood sugar control.

Insulin resistance ultimately leads to higher insulin and blood sugar levels, two primary risk factors for type 2 diabetes.

Eating grapefruit may help control insulin levels and thus have the ability to reduce your likelihood of becoming insulin resistant.

In one study, subjects who ate half of a fresh grapefruit before meals experienced a significant reduction in both insulin levels and insulin resistance, compared to the group that didn’t eat grapefruit.

Furthermore, eating fruit as a whole is generally associated with better blood sugar control and a reduced risk of type 2 diabetes.

Summary: Grapefruit may contribute to reducing insulin resistance, which can lower your risk of developing type 2 diabetes.

6. Eating Grapefruit May Improve Heart Health

Regularly consuming grapefruit is thought to improve heart health by reducing risk factors for heart disease, such as high blood pressure and cholesterol.

In one study, people who ate grapefruit three times daily for six weeks experienced significant reductions in blood pressure over the course of the survey. They also showed improvements in total cholesterol and “bad” LDL cholesterol levels.

These effects are likely due to the vital nutrients that grapefruit contains, which play a role in keeping your heart functioning properly.

First, grapefruit is relatively high in potassium, a mineral responsible for many aspects of heart health. Half a grapefruit provides about 5% of your daily potassium needs.

Adequate potassium intake is associated with a reduced risk of high blood pressure. Additionally, it has been shown to lower the possibility of death from heart disease.

Second, the fiber in grapefruit may also boost heart health, given that a high fiber intake is associated with lower blood pressure and cholesterol levels.

Overall, researchers claim that including fiber and antioxidant-rich fruits like grapefruit as part of a healthy diet helps protect against conditions like heart disease and stroke.

Summary: Grapefruit contains nutrients and antioxidants shown to help protect the heart by regulating blood pressure and cholesterol levels.

7. It’s High in Powerful Antioxidants

Grapefruit contains a few different antioxidants that provide various health benefits, including a reduced risk of several diseases.

Antioxidants protect your cells from damage caused by free radicals, which are unstable molecules that may cause harmful reactions in your body.

Here’s an overview of the most important antioxidants in grapefruit:

Vitamin C: A potent, water-soluble antioxidant that is present in high amounts in grapefruit. It may protect cells from damage that often leads to heart disease and cancer.

Beta-carotene: It’s converted into vitamin A in the body and thought to help reduce the risk of some chronic conditions, including heart disease, cancer and eye-related disorders like macular degeneration.

Lycopene: Known for its potential ability to prevent the development of certain types of cancer, especially prostate cancer. May also help slow the growth of tumors and decrease the side effects of conventional cancer treatments.

Flavanones: Their anti-inflammatory properties have been shown to reduce blood pressure and cholesterol levels, reducing the risk of heart disease.

Summary: Grapefruit contains several types of antioxidants that may help prevent the development of some chronic conditions, including heart disease and cancer.

8. May Reduce the Risk of Kidney Stones

Consuming grapefruit may reduce your risk of developing kidney stones, which result from a buildup of waste materials in the kidneys.

These waste materials are products of metabolism that are normally filtered by the kidneys and removed from the body in urine.

However, when they crystallize in the kidneys, they become stones. Larger kidney stones may cause a blockage in the urinary system, which can be incredibly painful.

The most common type of kidney stones is calcium oxalate stones. Citric acid, an organic acid found in grapefruit, may be effective at preventing them by binding with calcium in the kidneys and flushing it out of the body.

Also, citric acid has the ability to increase the volume and pH of your urine, producing an environment that is less favorable to the formation of kidney stones.

Summary: The citric acid in grapefruit may help reduce the formation of calcium oxalate kidney stones.

9. Very Hydrating

Grapefruit contains a lot of water and is, therefore, very hydrating. In fact, water makes up most of the fruit’s weight.

There are almost 4 ounces (118 ml) of water in half of a medium grapefruit, which accounts for about 88% of its total weight.

While drinking lots of water is the best way to stay hydrated, eating water-rich foods can also help.

Summary: Grapefruit has a high water content, which helps you stay hydrated.

10. Easy to Add to Your Diet

Grapefruit requires little-to-no preparation, so it’s relatively easy to add to your diet.

Even if you live a busy, on-the-go lifestyle, you can still enjoy grapefruit on a regular basis without worrying about it taking up too much of your time.

·       Here are some ways you can enjoy grapefruit:

·       Snack on grapefruit slices alone.

·       Eat it as an alternative to unhealthy dessert foods.

·       Try this salad, which combines grapefruit with kale and avocado.

·       Blend it into this smoothie with other fruits and veggies.

·       Include it in a healthy breakfast parfait like in this recipe.

Summary: Grapefruit is a healthy food that’s easy to incorporate into your diet.

Grapefruit Is Not for Everyone

There are a few reasons why some people may need to avoid eating grapefruit.

Medication Interactions

For some people, consuming grapefruit and its juice may lead to drug interactions.

This is because it contains substances that inhibit cytochrome P450, an enzyme your body uses to metabolize certain drugs.

If you eat grapefruit while taking these medicines, your body may not be able to break them down, which could cause an overdose and other adverse effects.

The drugs most likely to interact with grapefruit include:

·       Immunosuppressants

·       Benzodiazepines

·       Most calcium channel blockers

·       Indinavir

·       Carbamazepine

·       Some statins

If you are taking any of these medications, talk with your doctor before adding grapefruit to your diet.

Tooth Enamel Erosion

In some instances, eating grapefruit may lead to tooth enamel erosion.

Citric acid, which is found in citrus fruits, is a common cause of enamel erosion, especially if you consume it in excess.

If you have particularly sensitive teeth, you may need to avoid acidic fruits. However, there are some things you can do to preserve your tooth enamel while still enjoying grapefruit:

·       Never suck on grapefruit or other acidic fruits and avoid putting them directly against your teeth.

·       Rinse your mouth with water after eating the fruit and wait 30 minutes to brush your teeth.

·       Eat cheese with the fruit. This helps neutralize the acidity in your mouth and increase saliva production.

Summary: If you take certain medications or have sensitive teeth, you may need to limit your grapefruit intake or avoid it altogether.

The Bottom Line

Grapefruit is one of the healthiest fruits on the planet. It’s rich in important vitamins, minerals, and antioxidants.

On the whole, grapefruit is delicious and incredibly easy to add to your diet.

source: https://authoritynutrition.com/10-benefits-of-grapefruit/?utm_medium=standard&utm_source=notification

Does Milk Block Antioxidants in Foods and Beverages?

High-antioxidant foods like tea, coffee, and fruit have been linked to many health benefits.

Unfortunately, some studies have found that milk may block some of these beneficial compounds. However, other studies have found that milk has no effect.

So what should you believe? This article explores whether milk inactivates the antioxidants found in foods and beverages and if you should be concerned.

What Are Antioxidants?

Antioxidants are substances that prevent oxidation. Oxidation is a common chemical reaction in which a molecule gives up electrons.

In the body, oxidation can lead to the production of harmful free radicals, which are molecules that are missing an electron. Free radicals then take electrons from wherever they can, often causing damage to cells.

In fact, excessive free radicals may contribute to aging and the development of certain diseases, such as dementia and diabetes complications.

Antioxidants, which help eliminate these free radicals, come in many forms. Some are naturally produced within the body, while others come from your diet.

The vitamin C, vitamin E, beta-carotene and polyphenols found in fruits, tea and coffee are all compounds that act as antioxidants.

Many health experts believe that a diet high in antioxidants can help protect against the oxidative stress and inflammation caused by free radicals. In turn, this may help reduce the risk of related health problems.

However, research has caused some people to worry that certain foods, namely milk products, may cause the antioxidants in foods to become inactivated, potentially negating their beneficial health effects.

Summary: Antioxidants are produced in your body and can be found in your diet. They help fight free radicals, which can damage cells and contribute to aging and disease.

Antioxidant-Rich Foods That Are Commonly Paired With Dairy

Many foods and beverages provide antioxidants.

Some of them are frequently consumed with dairy, and it’s these combinations that may be of concern.

Here are a few examples of high-antioxidant foods and beverages commonly consumed with dairy:

·        Coffee and cream                      

·        Tea and milk

·        Berries and yogurt

·        Fruit and cream

·        Oatmeal and milk

·        Chocolate or cocoa and milk

Summary: Some foods and drinks that are high in antioxidants are commonly paired with milk products. These include coffee, tea, fruit, and chocolate.

Studies on Milk and Tea

Preliminary research has found that milk products may inhibit some antioxidants in certain foods and beverages.

The most common example of this is adding milk to tea, which is a customary practice in some countries.

Several studies have found that adding milk to tea decreases its antioxidant capacity, or how effective its antioxidants are at preventing oxidation.

This effect is thought to occur because the milk protein casein binds with antioxidants, reducing their ability to fight harmful free radicals.

However, the results have been conflicting. While some studies show that milk decreases the antioxidant capacity of tea, other studies show that it has no effect or even a positive effect.

For example, one study assessed three different measures of antioxidant capacity in tea. One test found that adding milk protein to tea reduced its antioxidant capacity by 11–27%.

However, another test using a different measure found that milk protein improved antioxidant capacity from 6% to 75%.

Yet, two other studies found that milk had no effect on the antioxidant capacity of tea in human participants.

The results are likely varied due to the type of tea, the type, and amount of milk, the way the tea was prepared and the way the antioxidant capacity was measured.

Summary: Some research has shown that mixing milk with tea may reduce or block its beneficial antioxidants. However, several studies have also found a neutral or even positive effect.

Studies on Milk and Other Foods and Beverages

Interestingly, similar results have been found with coffee, chocolate, and blueberries, despite the fact that they don’t contain the same types of antioxidants.

One study found that milk reduced the antioxidant capacity of chocolate by approximately 30%, while another study found that milk negated the antioxidant effects of chocolate altogether.

Another study found that eating blueberries with milk reduced the absorption of their polyphenols and blocked their antioxidant effects.

Similarly, the antioxidant capacity of different types of coffee was shown to decrease with the addition of milk. What’s more, the more milk that was added, the lower the coffee’s antioxidant capacity became.

Most evidence points to the fact that milk decreases the antioxidant capacity of some foods and beverages. However, the research is too conflicting to be sure.

Additionally, whether milk affects the health benefits of antioxidant foods and drinks, such as a decreased risk of heart disease, is not clear.

Summary: Some research has shown that mixing milk with antioxidant-rich foods and beverages may reduce or block their ability to fight free radicals. However, the evidence is too conflicting to say for sure.

Dairy Does Not Necessarily Reduce the Health Benefits of Antioxidant-Rich Foods

Even though the majority of studies found that milk decreases antioxidant capacity, many found that it only does so to a certain extent.

For example, several studies found that milk decreased the antioxidant capacity of foods or drinks by 30%, at the most.

That means that at least 70% of their antioxidant capacities remained unaffected.

It’s also important to understand that a decrease in the antioxidant capacity of a food does not directly translate to a decrease in its health benefits.

Currently, no studies have directly examined whether consuming dairy with high-antioxidant foods affects the health benefits, such as reducing the risk of dementia or heart disease.

However, one review of the effects of tea on heart disease found interesting results.

It found that drinking tea protected against heart disease in most countries, but that the risk of heart disease in the UK and risk of stroke in Australia increased with every three cups of tea consumed per day.

The authors suggested that this difference could be because tea is usually consumed with milk in the UK and Australia. However, this is only a hypothesis, and there are many other potential explanations as well.

At the moment, the evidence is too conflicting to know for sure whether milk blocks a few antioxidants or whether it inhibits the health benefits of antioxidant foods.

Summary: Although research shows that milk may block some of the antioxidants in foods, it probably does not inhibit all antioxidants. Currently, there is no evidence that it reduces the overall health benefits.

Should You Avoid Mixing Dairy With High-Antioxidant Foods?

The best answer is to keep doing what you’re already doing.

There is currently no evidence that consuming dairy with antioxidant-rich foods reduces their overall health benefits.

In fact, there are many different factors affecting the antioxidant capacity — and even the nutrient content — of different foods.

Instead, the best thing you can do to maximize the health benefits of your diet is to consume a wide variety of antioxidant-rich foods and drinks.

If adding milk to your coffee is the way you like to enjoy it, don’t feel guilty about it.

 Source: By Taylor Jones, RD

 Source: https://authoritynutrition.com/does-milk-block-antioxidants/? utm_medium=standard&utm_source=notification

Which Foods Prevent Free Radicals in Your Body?

Free radicals are dangerous molecules that can accumulate in your body and cause serious health problems, like cancer. According to the National Cancer Institute, free radicals are formed with incomplete electron shells, which makes them more chemically reactive and damaging to your health. Toxic chemicals from substances like cigarette smoke and environmental radiation can also cause free radicals. Eating foods with antioxidants help prevent, neutralize and eradicate free radicals before they have a chance to cause DNA damage and long-term health problems.

Foods with Beta Carotene

Beta-carotene is a powerful antioxidant that may help neutralize and prevent free radicals. Foods with beta carotene are easy to spot because this antioxidant gives them a vibrant orange color. The International Food Information Council Foundation reports that foods with beta carotene may also bolster your body's defenses, so you are better able to prevent the formation of free radicals. Look for orange fruits and vegetables like sweet potatoes, carrots, peppers, apricots, cantaloupe and mangoes to get this antioxidant.

Foods with Vitamin C

One of the antioxidants that get the most attention is vitamin C because it has such as a positive effect your body's natural defenses against illness. In addition to boosting your immune system, vitamin C also helps prevent the damage that free radicals cause by eliminating them before they become an irreversible problem. Foods high in vitamin C include oranges, grapefruit, bell peppers, strawberries, tomatoes, pineapple, papaya, broccoli, brussels sprouts, and spinach.

Foods with Vitamin E

Adding vitamin E to your daily diet is another way to help prevent the formation of free radicals, as well as help neutralize any that have already formed. Vitamin E is another nutrient that has antioxidant properties that help protect cells from free radicals and also aids in DNA repair, notes the International Food Information Council Foundation. Including vitamin E-rich foods like nuts, nut butter, vegetable oils, whole grains, wheat germ, brown rice, oatmeal and dark leafy green vegetables will help you get these benefits by increasing your intake of this important antioxidant.

Foods with Selenium

The National Cancer Institute notes that while Selenium is not an antioxidant nutrient, it does play a significant role in preventing free radicals and free radical damage. Selenium is present in foods that come from the ground, as well as in animal products that rely on selenium-rich feed. Brazil nuts are one of the best sources of selenium, but eating oatmeal, brown rice, chicken, eggs, onions, wheat germ, whole grains, and vegetables will also supply a healthy dose of this important free-radical preventing mineral.

source: http://tiny.cc/freeradicalsdamage

Sugar Doesn’t Just feed Cancer Cells, It Produces Them

Christmas and the holiday season just passed over. That means lots of candy for some, a lot of desserts, chocolate, and sweets for others. Though most of us are concerned about our waistlines during this time of year, your weight should be the least of your worries. High refined sugar intake has always had a strong correlation to tumor development in Cancer Patients, but now there is evidence suggests that a high sugar diet can actually cause cancer.

How Sugar Feeds Cancer Cells

Cancer cells uptake sugar at 10-12 times the rate of healthy cells. The Positron Emission Tomography is one of the most accurate tools for measuring Cancer Growth. The 1931 Nobel laureate in medicine, German Otto Warburg developed a hypothesis that Cancer Cells have a different energy metabolism compared to healthy cells. Malignant tumors, according to Warburg, exhibit increased glycolysis in contrast to healthy human cells. 

How Sugar Produces Cancer Cells

The 2013-2014 Journal of Clinic Investigation released the results of an in vitro study that analyzed the results of increased sugar uptake and oncogenesis (cancer creation). The results demonstrated that increased glucose uptake had a direct and positive correlation to the early phases of cancer cell production. (1)

Moreover, a 1985 study on sugar and the risk of large bowel cancer found that patients with high intakes of sugar were more predisposed to the development of cancer than patients with lower intakes of sugar. A prospective study published in 2006 found that high consumption of sugar and high-sugar foods were linked to a greater risk of pancreatic cancer (2), and a different study showed similar results for Breast Cancer patients. (3)

One of the crucial mechanisms through which cancer is promoted through sugar is through mitochondrial dysfunction. Sugar burns very differently than fat does, which generates Free Radicals. When free radicals damage the mitochondria of the cell, the nuclear DNA, and cell membrane are also affected, leading to protein impairment. (4)

Cancer is essentially caused by the replication of genetically mutated cells. Mitosis is the means through which cells divide and promote tissue growth. When the process of apoptosis (cell death) begins to break down, cancer occurs.

Obesity and chronic overeating have had a positive correlation and causation to the growth and development of cancer cells. According to the Canadian Cancer Society, being obese can cause changes in hormone levels, such as sex hormones or insulin, which increase the risk of developing breast, Colon or uterine cancer. (5)

But don’t give fruit the boot!

The study takes into account the difference between refined sugar and naturally occurring sugars. Refined sugars include table sugar and high fructose corn syrup that are absorbed by the body when consuming processed foods, sodas, and baked desserts, namely added sugar. Naturally, Occurring Sugars in fruits are deemed less harmful, regardless of their glycemic index. (1)

Dr. Tony Jimenez hypothesizes that sugar from organic produce may not contribute to cancer cell growth in the same way refined sugars do because human cells absorb left-spinning molecules, which occur in fruits and vegetables, while cancer cells can only absorb right spinning particles, which come from refined sugar. (2)

What You Should Do

Sugar has been related to a multitude of health problems, including diabetes, heart disease, stroke, immobility, elevated triglycerides and high blood pressure. Cutting out refined sugars from soda and processed foods is a good start to decreasing your risk of cancer cell growth, as well as those other conditions.

Consume your daily recommended amount of fruits and vegetables Ensure you are getting enough fiber, iron, and protein in your diet. Do not drink fruit juices that have added sugar, and use natural sweeteners such as honey or stevia, and avoid high-fructose corn syrup and genetically modified sugar or sugar replacement such as aspartame.

Eat the right amount of sugar: for women, have no more than six teaspoons (25 grams) of sugar each day, for men, have no more than nine teaspoons per day (37 grams); this equals to 100 calories for women and 150 for men. The majority of people in America eat over double that amount, averaging at around 22 teaspoons per day. (7)

Hidden sugars: fructose, lactose, sucrose, maltose, glucose, and dextrose are all forms of sugar you can find on the Nutritional Facts label on the back of your next meal.

Other natural sugars: Molasses, agave nectar, honey and maple syrup are natural sugars and contain antioxidants that can protect your body from cancer. But consume these in moderation, as they contain the same amount of calories as any other kind of sweetener. (6)

To Learn 8 Things about Your Metabolism, you may not know, please visit: http://tiny.cc/8metabolismtips

Source: http://tiny.cc/sugarfeedcancer   Image Source:http://tiny.cc/Healthymeimages