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Healthy Pink Grapefruit: Nutritional Benefits & Recipe Ideas

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Grapefruit (Raw, Pink/Red Florida) – Nutritional Information

Grapefruit is a refreshing citrus fruit that is widely appreciated for its tangy flavor and health benefits. Often enjoyed as a snack, in salads, or as a juice, pink/red grapefruit offers a vibrant color and a burst of vitamin C, making it a popular choice for a healthy diet.

Here is the detailed nutritional breakdown for raw pink/red grapefruit:

Nutrient Amount
Energy 30 kcal
Protein 0.55 g
Fat 0.1 g
Saturated Fats 0.014 g
Carbohydrates 7.5 g
Fiber 1.1 g
Sugar 0.0 g
Calcium 15.0 mg
Iron 0.12 mg
Magnesium 8.0 mg
Phosphorus 9.0 mg
Potassium 127.0 mg
Sodium 0.0 mg
Zinc 0.07 mg
Copper 0.044 mcg
Manganese 0.01 mg
Selenium 1.4 mcg
Vitamin C 37.0 mg
Thiamin (Vitamin B1) 0.04 mg
Riboflavin (Vitamin B2) 0.02 mg
Niacin (Vitamin B3) 0.2 mg
Vitamin B6 0.042 mg
Folate (Vitamin B9) 9.0 mcg
Vitamin B12 0.0 mcg
Vitamin A 13.0 mcg
Vitamin E 0.0 mg
Vitamin D2 0.0 mcg

Allergen Information

Grapefruit is naturally free from common allergens like dairy, gluten, and nuts, making it a safe choice for many individuals with dietary restrictions. However, those with a citrus sensitivity or allergic reactions to certain fruits should consult with a healthcare provider before including grapefruit in their diet.

Dietary Preferences

  • Low-Calorie: With only 30 kcal per serving, grapefruit is an excellent choice for those looking to maintain or reduce their caloric intake.
  • Low Fat: This fruit is naturally low in fat, making it suitable for low-fat diets.
  • High in Vitamin C: Grapefruit provides a rich source of Vitamin C, which is essential for immune function, skin health, and antioxidant protection.
  • High in Fiber: The fiber content supports digestive health and can aid in maintaining satiety, making grapefruit a good addition to weight management plans.
  • Vegan: It is naturally vegan-friendly, offering a refreshing addition to plant-based diets.
  • Keto-Friendly: Grapefruit’s relatively low carbohydrate content (7.5 g per 100g serving) makes it a good option for those following a keto diet, although portion size should be considered to keep within carb limits.

Health Benefits & Tips

  • Boosts Immunity: Rich in Vitamin C, grapefruit helps support the immune system, potentially reducing the severity of cold symptoms and promoting overall health.
  • Hydrating: With a high water content, grapefruit helps maintain hydration, especially in warmer months.
  • Supports Skin Health: The antioxidants and Vitamin C in grapefruit promote collagen production, which is beneficial for skin health and preventing signs of aging.
  • Digestive Aid: The fiber in grapefruit supports a healthy digestive system, promoting regular bowel movements and reducing the risk of constipation.

Tips for Enjoyment:

  • Enjoy grapefruit on its own or in fruit salads for a refreshing addition to your meals.
  • Add a drizzle of honey or a sprinkle of salt for a twist on the classic taste.
  • For a nutrient-packed breakfast, pair grapefruit with yogurt or cottage cheese and a sprinkle of granola.

Conclusion

Grapefruit is not just a flavorful, tangy fruit; it’s also packed with essential nutrients that promote overall health. With its low calorie and fat content, along with its high levels of Vitamin C and fiber, grapefruit is a fantastic addition to a balanced diet. Whether eaten fresh, juiced, or incorporated into various dishes, grapefruit’s versatility makes it a delicious and nutritious choice for all dietary preferences.

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