Health benefits of fruits: Grapefruits

By Olufunke

Some time ago, we talked about a video that went viral on the use of Crassocephalum crepidioides known as ‘efo ebolo’ in Yoruba land for kidney health.

I mentioned that I hadn’t come across any scientific studies on it, but I also noted that much research in ethnobotany has benefited from the indigenous knowledge of Aboriginal peoples worldwide. These communities remain crucial in the development of plant knowledge as they are custodians of genetic plant resources. Ethnobotanical knowledge is the foundation upon which scientific research builds.

If it is safe for consumption as a vegetable, there is nothing wrong in boiling it and drinking the water like tea just like the man in the video said.

So, recently I passed through Ikire, in Osun state and I saw a woman selling efo ebolo. It was very fresh. I bought some. I cooked a part as vegetable and I added lots of locust beans.

You already know I am an Ekiti woman, so I do not joke with locust beans. I dehydrated some to be using as tea.

Have you been able to get efo ebolo this rainy season?

This week, we are visiting the citrus family again. I will be talking about grapefruit.

It is botanically called Citrus paradisi. It is in the family Rutaceae.

Grapefruit is low on the glycemic index. This means that it provides nutrients but does not have a significant negative impact on a person’s blood sugar levels.

There are hefty doses of vitamins A and C in each one-cup serving of grapefruit. They are a source of nutrients like fibre, magnesium and potassium.

Naringenin, a citrus flavanone found in grapefruits has been reported to have antioxidant, anti-inflammatory, hepatoprotective, nephroprotective, immunomodulatory and antidiabetic properties.

Grapefruit also is laden with natural plant compounds which studies show can help fight stroke and heart disease.

Pink and red grapefruit are good sources of beta carotene (a source of vitamin A) and lycopene, an antioxidant “cousin” to beta carotene that has been linked to lower stroke risk.

Grapefruit peel is especially rich in the soluble fibre pectin, which helps lower cholesterol and moderate the flow of sugar into your bloodstream after you eat carbohydrates.

The fibre in the peel is about three times more than you will get from the pulp. Extracts from the grapefruit’s peel contain the well-known antioxidant vitamin C as well as hesperidin and naringin, which are also antioxidants.

Hesperidin and naringin belong to a group of plant-based chemicals called flavonoids. These phytochemicals may fight cancer by inhibiting the spread of cancer.

The peel contains essential oils, phytochemicals and vitamin C, all of which provide antioxidant protection. The most predominant oil is limonene or d-limonene, which is its main chemical form.

Limonene belongs to a group of compounds known as terpenes, whose strong aromas protect plants by deterring predators. Limonene is one of the most common terpenes found in nature and may offer several health benefits. It has been shown to possess anti-inflammatory, antioxidant, anti-stress, and possibly disease-preventing properties. Limonene also shows promise for fighting some forms of cancer. For example, the June 2013 issue of “Cancer Prevention Research” published the results of a study showing that limonene may kill cancer cells in women with early-stage breast cancer.

Grapefruits are a reasonable source of potassium,” which is important for maintaining healthy blood pressure, said Karen Collins, a registered dietitian in western New York who specializes in cancer prevention and heart health.

Grapefruit is an excellent source of antioxidants, potassium and fibre, says Erin Palinski-Wade, RD, CDCES, a registered dietitian, and author of “2-Day Diabetes Diet. She went on to say, “The combination of nutrients found in grapefruit, as well as the low glycemic index, make it a well-rounded beneficial fruit to include,”

Let us see some of its health benefits. It is rich in antioxidants. Helps lower blood pressure. The nutrients in grapefruit may treat infections and speed wound healing, for example, some evidence suggests that grapefruit seed extract has antibacterial properties. Boosts immunity.Has been shown to lower cancer risk. Eating grapefruit may improve heart health. Grapefruit contains a lot of water and is, therefore, very hydrating.

Grapefruit essential oil actually comes from the peel of the fruit. It holds a range of beneficial volatile compounds. It is used in aromatherapy and in natural beauty and body care products. It has antibacterial and antimicrobial effects. May help reduce stress and lower blood pressure. May help balance mood, may promote weight loss, may suppress appetite. It enhances a sense of energy, helps to manage stressful and anxious feelings, it helps to manage feelings of discomfort experienced from stiffness and aches. It is reputed to help maintain smooth-looking skin, reduce the appearance of cellulite, and help balance oily skin and hair.

One older study found that participants experienced a reduced waist size when they consumed grapefruit daily with their meals. In one 2006 study, subjects who ate half of a fresh grapefruit three times a day before meals experienced a significant reduction in both insulin levels and insulin resistance, compared with the group of people who didn’t eat grapefruits

One study found that rats exposed to the scent of grapefruit essential oil for 15 minutes 3 times a week experienced reductions in appetite, food intake, and body weight.

One rat study found that the scent of grapefruit essential oil stimulated the breakdown of fat tissue and led to a reduction in food intake. A test-tube study in fat cells of rats showed that grapefruit essential oil applied directly to the cells inhibited the formation of fatty tissue.

One study comparing five essential oils found that grapefruit essential oil was one of the most powerful in regards to its antimicrobial effects against methicillin-resistant Staphylococcus aureus — a group of bacteria that is usually harder to treat, as it is often resistant to common antibiotics. A test-tube study examining the properties of 60 essential oils found that white grapefruit essential oil had antibacterial effects against H. pylori (the bacteria that causes peptic ulcer)

In a 2017 meta-analysis of 3 clinical trials, people who ate grapefruit experienced significant reductions in systolic blood pressure.

A study titled, ‘phenolic extracts from grapefruit peels (citrus paradisi) inhibit key enzymes linked with type 2 diabetes and hypertension’ by Oboh et al, concludes that grapefruit peels that are usually considered to be waste could be a cheap and good source of free soluble and bound phenolics with antidiabetic and antihypertensive potentials.

A study titled, ‘Effect of Citrus paradisi and Citrus sinensis on glycemic control in rats’ by Neelam Mallick, concludes that grapefruit juice and orange juice play a good role in controlling the glucose level of experimental animals and can be applied clinically on patients with diabetes and lower cholesterol level.

Grapefruit can block an enzyme that helps your body break down certain medicines. If this enzyme is blocked, too much medication could remain and build up in your bloodstream, causing too-high levels. Try to avoid grapefruits while on medications.