A grapefruit a day may help lower bad cholesterol levels by as much as 15.5 per cent, according to a 2006 study in the Journal of Agricultural and Food Chemistry. In the study, researchers looked at 57 patients ages 39 to 72 who had high cholesterol and had undergone bypass surgery for heart trouble. For one month, some ate a grapefruit daily (either red or white) while others, the control group, did not. Grapefruit eaters, particularly those eating red, had a drop in bad cholesterol, while the control group did not.

Grapefruit is 92 per cent water, giving it one of the highest water contents of any fruit. About 20 per cent of your daily fluid intake actually comes from food. So add some grapefruit to get closer to your daily water goal and choose the heavier of two fruits of equal size: It has more juice.

Several studies have shown that people who eat half a fresh grapefruit or drink grapefruit juice before each meal lose more weight than people who do not. Grapefruit delivers a lot of nutrition and water for very few calories.

All the grapefruit colours are packed with goodness, vitamins, and nutrients but the red and pink ones come with a little extra.

They have a higher antioxidant level, specifically beta carotene as well as lycopene, say experts. Eating diets rich in carotenoids may lower the risk of heart disease and some cancers. Antioxidants in general may play a key role in preventing cancer.

Grapefruit also has a low glycemic index (GI), around 25, which means it doesn’t raise blood sugar as quickly. A 2006 study published in the Journal of Medicinal Food, found that people who ate grapefruit (juice or half a fruit) before a meal had a lower spike in insulin two hours later than those taking a placebo, and fresh grapefruit was associated with less insulin resistance.

While the results are promising in those without diabetes, blood-sugar reactions to food can vary widely, so if you have been diagnosed with type 2 diabetes, test your blood sugar after eating grapefruit to make sure it can be part of your healthy eating plan.

One-half of one grapefruit contains 28 per cent of your daily value of vitamin A, or far more than the 4 per cent in oranges, say experts. You also get 64 per cent of your vitamin C, 8 per cent of your fibre, a bit of calcium and iron.

Grapefruit juice is great but at the end of the day, eating the whole fruit has far more benefits.

Don’t throw away the pith – it is very rich in antioxidants and nutrients and also soluble fibre which is going to help you feel fuller and impact your glucose reactions, say experts.

That’s because of the hefty dose of vitamins A and C in each serving. Grapefruit may not prevent a cold but the vitamins inside may reduce your suffering or possibly the duration of a cold.

Vitamin C helps form healthy scar tissue and new blood vessels, both of which help return your body to a healthy state. A grapefruit contains about 72 mg of vitamin C, which is 120 per cent of the daily value.

Make boring chicken breast more exciting with grapefruit, cheese and marmalade! This delish and filling salad is perfect for lunch, and you can easily pack it into a container for work.

Get the recipe here.

This healthy salad combines lots of nutritious ingredients like edamame, salmon, grapefruit and ginger. But it’s also really tasty, with a bit of zest from grapefruit, fragrance from coriander and mint, and sweetness from honey!

Get the recipe here.

For a quick, no-fuss breakfast to kickstart a busy morning, whip up this easy peasy grapefruit and veggie smoothie in a blender and you’re good to go.

Get the recipe here.

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Text: Bauer / Additional Reporting: Shenielle Aloysis and Elizabeth Liew