Grapefruit Juice: Complete Vitamin Profile

Grapefruit Juice ‐ Vitamin Information

Grapefruit juice is a popular breakfast beverage with an extensive list of purported health benefits. According to sources, the large yellow-pink fruits are some of the world's most nutrient-dense foods (1), and their host of important vitamins can contribute towards improved wellbeing. This essay explores which vitamins can be found in grapefruit juice, how they benefit our health and well being, the recommended intake amounts, and potential side effects associated with its consumption.

The main vitamins contained within grapefruit juice include Vitamins A, B9, C and E (2). Each of these contribute towards different aspects of our overall health, as well as providing anti-aging antioxidants for longer cells lives and increased energy.

Vitamin A is mainly responsible for eye health, keeping skin healthy and maintaining a proper immune system function. Vitamin A is fat soluble and is present in an array of animal and plant based foods. It occurs in two primary forms; retinol or preformed vitamin A, which is only found in meat, eggs, dairy products and fortified foods, and beta carotene, which is found in fruits and vegetables like carrots and mangos (3). In regards to grapefruits, it contains significantly higher amounts of beta carotene than other citrus fruits because of its deep orange hues. It also contains relatively smaller amounts of retinol, but enough to help meet ones daily needs (4). The standard recommended dose of both forms of vitamin A per day are 900 mcg for adult males and 700mcg for adult females (5).

Folate (also known as B9) helps form red and white blood cells, protect neuron pathways and develop DNA molecules (6). Folate is found in many leafy green vegetables and beans, such as spinach and kidney beans, however it’s difficult for humans to naturally absorb this from food sources due to low bioavailability. To make up for this deficiency, we look to supplemented sources such as pill supplements, ionised water, snacks, cereal and e.g. grapefruit juice shots. While the calculated recommended dose differs depending on the source, following guidelines from the American Food and Drug Administration suggests 400mcg should separate each meal if it’s taken as a supplement or 1 cup of 10oz of 100% fruit juice when consumed as a beverage(7).

Vitamin C - otherwise known as ascorbic acid – occupies almost all parts of an evergreen tree, but is more famously associated with citrus fruits such as oranges and lemons (8). Vitamin C works closely with protein enzymes to build skin, bones and ligaments. Furthermore, it provides antioxidants for cellular protection against free radicals that potentially pose harm to cells. There is no one size fits all dosage as it depends on your individual circumstances and current vitamin levels, so please consult professional advice before self administering . Depending on age, gender and any medical diagnosis, men require between 90mg - 120 mg while women have slightly lower doses ranging between 75mg - 90mg (9).

Finally, Vitamin E acts as an antioxidant by protecting polyunsaturated fatty acids, proteins and cell membranes from oxidation damage (10). Grapefruits are rich in both natural tocopherol and tocotrienol form of vitamin E as refined oils along with established fat absorption rates revealed by several recent studies (11). Most of us need 20mg of Vitamin E every day according to The National Institute of Health ‘s Office Of Dietary Supplements (12).

Despite the impressive vitamin content, there has been further research into what other benefits consumers may find from incorporating grapefruit juice into their diets. This includes improved cardiovascular health, resistance against bacterial infections and weight loss. Even though research findings remain inconclusive across numerous areas, evidence does suggest regular consumption of dietary components comprising an assortment of fresh unprocessed fruits and veggies, alongside adequate wáter intake, supports general health maintenance and reduces risk from obesity, chronic diseases and risks associated with reoccurring illnesses(13).

However despite multiple nutritional benefits, drinking excessive amounts of grapefruit juice could lead to elevated levels of insulin, sudden increases in cortisol and headaches due to dehydration (14). Though rare, allergic reactions including rashes and swollen lips can occur if ingredients extracted during the juicing process breach personal tolerance limits (15). Therefore, it’s advised people do double check labels before making a purchase to ensure appropriate sensitivity tests are conducted prior to drinking. Unpasteurised grapefruit juice is more likely to contain much higher dosages of essential nutrients, fibre, minerals and calories than pasteurised alternatives (16), though failure to follow that threshold could result i nside severe unpleasant episodes.

In conclusion, embracing sensible dietary routines of necessary nutrition through moderating juice intakes plays an essential role in fuelling human body functionings and supporting overall bodily health (17). As discussed, incorporating store bought or freshly squeezed grapefruit juice inside one’s meal plan offers a clear spectrum of valued vitamins including A, B9, C and E. With regular garden variety servings falls within recommended values reported earlier, consuming small portions of grapefruit juice is generally accepted as a smart strategy to promote excellent digestive health, decreased heart disease and reduced cancer threats amongst others.