Foodwatch | Super foods, the ultimate health foods – Grapefruits (and other citrus)

Super foods, the ultimate health foods – Grapefruits (and other citrus)

Grapefruits get the thumbs up from every nutritionist. Like other citrus, grapefruits are packed full of vitamin C , providing an entire day's needs in just half an grapefruit. This vitamin can enhance iron absorption, speed up wound healing and reduce the risk of a heart attack.

Soluble fibre

Containing little in the way of fat, sugar or protein, grapefruits are high in water (over 85 % of their flesh is water) with natural fruit sugars. They give us sizable quantities of a type of fibre that's rich in soluble fibre including the gelling fibres pectin and several gums - well know to home marmalade makers.

Great source of potassium

They offer much potassium and smaller amounts of other minerals as well as vitamin B1 , making them a nutritional all-rounder. Few other fruit can match this overall nutrition profile.

Cancer prevention

To top it off, they contain natural compounds that research shows can help prevent colon cancer and reduce the risk of lung cancer in smokers. Even the peel contains nutritional ‘goodies' that lower cholesterol or ward off cancer, so use it wherever you can in desserts or as a marinade.

Go easy on the juice

Ideally go for whole grapefruits when you can. Freshly-squeezed grapefruit juice is heavenly but lacks the original fibre and is concentrated in kilojoules. A 250ml glass of juice is equivalent to 4 whole grapefruits in kilojoule value - a trap for anyone on a diet.

Nutrition stats

Per serve:

One grapefruit (weighing 210g) supplies: 1g protein, trace of fat, 13g sugar, no starch , 4g dietary fibre and 265 kilojoules (63 calories).

Per 100g:

1 per cent protein, trace of fat, 8 per cent sugars, no starch, 3 per cent dietary fibre and 163 kilojoules (39 calories).

Easy ways to enjoy grapefruits and other citrus

• Add grated orange rind, orange juice, garlic and Dijon mustard to pork or chicken fillets before cooking.
• Start your day with freshly-squeezed grapefruit juice or a grapefruit simply cut into quarters.
• Add a slice of lemon or orange to iced water for a subtle refreshing flavour (you'll drink more water too!)
• Lemon and honey in hot water can make a soothing and relaxing tea before bed.
• Chop citrus segments into salads.
• Use orange, lemon, lime or grapefruit juice to make a dressing with olive oil, Dijon mustard and black pepper. Great over chicken or rice salads with added orange segments.

More info

Cook up one of our fabulous citrus recipes
Persian oranges with wine and cloves