Health Benefits of Grapefruit ‘Chakotara’
Possibly a hybrid of Jamaican sweet orange and the Indonesian pomelo, Grapefruit ‘Chakotara’ has become an integral part of Indian kitchen, as it offers potent immunity related health benefits, due to the high concentration of vitamin C and related nutrients.
Grapefruit ‘Chakotara’ is a tropical citrus fruit, growing in clusters on the tree, like grapes. This fruit is available in a variety of colours and their taste ranges from sweet to sour.
Nutritional facts of Grapefruit
Grapefruit contains a range of nutrients. It is an excellent source of vitamin C and vitamin A. It is low in calories and carbohydrates.
As per the United States Department of Agriculture (USDA) National Nutrient Database, a small grapefruit weighing approximately 200 gm contains 64 calories, 1.3 gm of proteins, 2.2 gm of fiber, 16.2 gm of carbohydrates, 0.2 mg of iron, 24 mg of calcium, 278 mg of potassium, 16 mg of magnesium, 16 mg of phosphorous, 20 mcg of folate, 15.4 mg of choline, 92 mcg of vitamin A, 68.8 mcg of Vitamin C, 12 mcg of lutein and zeaxanthin, and 1,100 mcg of Carotene-ß.
Potential Health Benefits of Grapefruit
1/5. Promotes heart health
1. The presence of potassium, fiber, vitamin C, lycopene, and choline in grapefruit contributes to heart health.
2. The potassium content prevents high blood pressure. The fiber content in grapefruit contributes to lower blood pressure and cholesterol levels.
3. Naringin, a flavonoid present in grapefruit is food to prevent atherosclerosis.
2/5. Promotes skin health
The vitamin C content of grapefruit helps in promoting skin health. Vitamin C helps protect against sun damage and ageing. It prevents the development of melanoma.
3/5. Prevents cancer
1. Antioxidant content of grapefruit such as vitamin C help fight against the formation of free radicals thereby, preventing cancers.
2. The antioxidant lycopene present in grapefruit contributes toward a lower risk of prostate cancer.
4/5. Prevents diabetes
1. Grapefruit is low on the glycemic index which maintains insulin levels thus, protecting against type 2 diabetes.
2. The flavonoid compounds of grapefruit regulate blood sugar.
3. Regular consumption of grapefruit prevents insulin resistance, which causes diabetes.
5/5. Other possible Benefits of Chakotara
Apart from the health benefits mentioned above, grapefruit produces health benefits such as boosts immunity, treats of fever, useful in treating malaria, treats influenza, boosts sleep, treats urinary disorder, boosts energy, reduces hunger, effective for dna repair, treats indigestion, prevents acidity, aids in weight loss,reduces the risk of a stroke, promotes better brain function, promotes hydration, keeps bones strong, and reduces the risk of kidney stones.
Touted to be boasting of highest concentration of Vitamin C and antioxidants, amongst all the citrus fruits, grapefruit is a potent immunity boasting fruit.
How to incorporate grapefruit into the diet?
Grapefruit ‘Chakotara’ can be consumed as a whole, or as juice or in the pulp form. There are several ways in which grapefruit can be added to the diet. Some of the ways are as follows…
- Used as a juice.
- Added to salads.
- Used as a starter.
- Used in the pancake.
- Added in fruit salads.
- Blended into a smoothie.
How to prepare Prawn, pomegranate & grapefruit salad?
Take grapefruit zest and juice, 2 tbsp oil, 1 tbsp vinegar, 1 tsp castor sugar and 2 tbsp chopped dill, whisk them together, and make a dressing.
Mix half of it with 300 gm peeled and cooked prawns and leave it to marinate for around 10 mins.
Gently toss ½ cucumber and 2 finely chopped shallots with the remaining dressing.
Add a pile to each of the 6 starter plates, along with the prawns and grapefruit segments. Scatter 100 gm pomegranate seeds over it and serve.