Thanks to its water, vitamin, mineral, and antioxidant content, grapefruit juice can benefit your hydration, antioxidant status, and more. Here’s a breakdown of what happens when grapefruit juice becomes part of your daily routine.
Grapefruit juice is composed of around 90% water, making it a good option for hydration.
Meeting your daily water needs is essential, since water is required for virtually every process in your body and helps keep your cells, skin, and organs properly hydrated. The National Academy of Medicine recommends a total daily water intake from beverages and foods of about 13 8-ounce cups for men and nine 8-ounce cups for women.
Drinking a glass of grapefruit juice can help you stay hydrated, but it shouldn’t replace water as your main source of fluids.
A cup of grapefruit juice packs 93.9 milligrams of vitamin C, which covers 104% of the Daily Value (DV). In addition to functioning as a powerful antioxidant in the body, vitamin C is needed for immune function, collagen production, and iron absorption.
It also supplies plant compounds, including carotenoids and flavonoids such as naringin, that help protect cells from oxidative damage.
Studies show that regularly drinking grapefruit juice can increase blood levels of vitamin C and naringin and enhance the body’s overall antioxidant capacity, protecting against inflammation and cellular damage.
Because grapefruit juice is mostly water, it can help keep your digestive system running smoothly, including promoting regular and comfortable bowel movements and preventing constipation.
Research also suggests that certain compounds found in grapefruit juice, like the flavonoid naringin, may support overall gut health by promoting the growth of beneficial bacteria, strengthening the intestinal barrier, and reducing gastrointestinal inflammation.
Compared with many sugary beverages, like soda, 100% grapefruit juice is a much healthier option.
Unlike soda, 100% grapefruit juice is free from added sugar and provides essential nutrients like vitamin C and potassium, as well as protective plant compounds.
It’s best to drink 100% grapefruit juice and limit your intake of juice blends and other drinks that contain added sugar.
Studies show that drinking grapefruit juice could help lower blood pressure levels and reduce artery stiffness, thanks to its high levels of flavonoids, which help support blood vessel function. This could help lower your risk of heart disease.
Drinking 100% juice may also lower your risk of stroke.
Additionally, research suggests that regularly consuming citrus fruits, such as grapefruit, may help reduce your risk of certain cancers, including stomach cancer.
Here’s the nutritional breakdown for an 8-ounce serving of grapefruit juice.
- Calories: 96.3
- Carbs: 22.7 grams (g)
- Fiber: 0 g
- Protein: 1.24 g
- Fat: 0.2 g
- Vitamin C: 93.9 milligrams (mg), 104% of the DV
- Potassium: 400 mg, 8.51% of the DV
Grapefruit juice also contains smaller amounts of magnesium, folate, and B vitamins.
Some grapefruit juices are fortified with calcium, offering a plant-based source of this important mineral. A cup of fortified grapefruit juice can cover over 25% of your daily calcium needs.
Fortified foods and drinks, like grapefruit juice, are a good option for those who lack calcium in their diets, such as those who don’t consume dairy.
Though grapefruit juice can be a healthy option, it’s important to be aware of potential risks, including medication interactions.
- Medication interactions: Grapefruit juice is notorious for interacting with certain medications. It contains natural compounds called furanocoumarins that can interfere with how your body breaks down and absorbs many common drugs, including blood pressure medications, some anti-anxiety drugs, and cholesterol-lowering meds. Talk to your healthcare provider if you have any questions about the safety of drinking grapefruit juice while taking medications.
- Possible digestive sensitivity: Grapefruit juice is acidic, and drinking it may aggravate symptoms of heartburn, acid reflux, or other digestive issues in sensitive people.
- A source of sugar and calories: While 100% grapefruit juice is a healthy choice, it’s still a source of calories and natural sugars. People with blood sugar control issues, such as those with diabetes, should be mindful of portion sizes and drink juice alongside protein and fiber-rich foods to reduce its impact on blood sugar.
