Grapefruit

Grapefruit

Tart and tangy with an underlying sweetness, grapefruit has a juiciness that rivals that of the ever popular orange and sparkles with many of the same health promoting benefits. Although available throughout the year, they are in season and at their best from winter through early spring.
Grapefruits usually range in diameter from four to six inches and include both seed and seedless and pink and white varieties. The wonderful flavor of a grapefruit is like paradise as is expressed by its Latin name, Citrus paradisi.

Grapefruit, pink, fresh
0.50 medium
(128.00 grams)

Calories: 41
GI: low

NutrientDRI/DV

 vitamin C58.7%

 pantothenic acid7.2%

 copper6.6%

 vitamin A6.5%

 fiber5.6%

 potassium5%

 biotin4.2%

 vitamin B14.1%

This chart graphically details the %DV that a serving of Grapefruit provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Grapefruit can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Grapefruit, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Rich in the Nutritional Powerhouse Vitamin C

Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like grapefruit may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have suggested that vitamin C is a cold-fighter. Vitamin C also prevents the free radical damage that triggers the inflammatory cascade, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Enjoy Benefits from the Antioxidant Lycopene

The rich pink and red colors of grapefruit are due to lycopene, a carotenoid phytonutrient. (PLEASE NOTE: Lycopene is only found in pink and red grapefruit. White grapefruit does not provide this carotenoid.) Lycopene appears to have anti-tumor activity. Among the common dietary carotenoids, lycopene has the highest capacity to help fight oxygen free radicals, which are compounds that can damage cells.

Choosing to regularly eat lycopene-rich foods, such as pink grapefruit, and drink green tea may greatly reduce a man's risk of developing prostate cancer, suggests research published the Asia Pacific Journal of Clinical Nutrition (Jian L, Lee AH, et al.)
In this case-control study involving 130 prostate cancer patients and 274 hospital controls, men drinking the most green tea were found to have an 86% reduced risk of prostate cancer compared, to those drinking the least.
A similar inverse association was found between the men's consumption of lycopene-rich fruits and vegetables such as tomatoes, apricots, pink grapefruit, watermelon, papaya, and guava. Men who most frequently enjoyed these foods were 82% less likely to have prostate cancer compared to those consuming the least lycopene-rich foods.
Regular consumption of both green tea and foods rich in lycopene resulted in a synergistic protective effect, stronger than the protection afforded by either, the researchers also noted.
Practical Tips: Get in the habit of drinking green tea and eating lycopene-rich foods.

• Take a quart of iced green tea to work and sip throughout the day or take it to the gym to provide prostate protection while replenishing fluids after your workout.
• Pack a ziploc bag of apricots and almonds in your briefcase or gym bag for a handy snack.
• Start your breakfast with a half grapefruit or a glass of grapefruit, apricot, papaya or guava juice.
• Begin lunch or dinner with some spicy tomato juice on the rocks with a twist of lime. Snack on tomato crostini: in the oven, toast whole wheat bread till crusty, then top with tomato sauce, herbs, a little grated cheese, and reheat until the cheese melts.
• Top whole wheat pasta with olive oil, pine nuts, feta cheese and a rich tomato sauce for lunch or dinner.
• For a delicious dessert, drizzle a little honey over a half grapefruit and broil for 2 minutes. Serve topped with a fresh mint leaf.

Grapefruit Juice Ranked among Those Highest in Antioxidant Activity

Not all fruit juices are the same. They differ markedly in the variety of phenolic compounds and antioxidant activity, according to Alan Crozier, Professor of Plant Biochemistry and Human Nutrition, who, with colleagues at the University of Glasgow, evaluated 13 commercially available popular juices.
Concord grapes came out on top with the highest and broadest range of polyphenols and the highest overall antioxidant capacity. (The main components in purple grape juice were flavan-3-ols, anthocyanins, and hydroxycinnamates, together accounting for 93% of the total phenolic content.)
Other top scorers were cloudy apple juice, cranberry juice and grapefruit juice.
Results for the red grape juice were said to be equal to those for a Beaujolais red wine. Interestingly, however, white grape juice, mainly containing hydroxycinnamates, had the lowest total phenolic content.
The products analyzed were: Spray Classic Cranberry; Welch's Purple Grape; Tesco Pure Pressed Red Grape; Pomegreat Pomegranate; Tesco Pure Apple (clear); Copella Apple (cloudy); Tesco Pure Grapefruit; Tesco Value Pure Orange (concentrate); Tropicana Pure Premium Smooth Orange (squeezed); Tropicana Pure Premium Tropical Fruit; Tesco Pure Pressed White Grape; Tesco Pure Pineapple; Del Monte Premium Tomato.
Dr. Crozier's findings come shortly after those of the Kame project, which indicated that long-term fruit juice consumption can provide protection against Alzheimer's disease (Dai et al., Am J Med), and suggest that, since each fruit juice contains its own array of protective phenols, drinking a variety may offer the best protection. Practical Tip: "The message is to mix these juices during the week. That way you will get all the compounds with anti-oxidant activity. If you drink only one juice you risk missing out on the compounds in the others," explained Crozier.

Limonoids Promote Optimal Health

Phytonutrients in grapefruit called limonoids inhibit tumor formation by promoting the formation of glutathione-S-transferase, a detoxifying enzyme. This enzyme sparks a reaction in the liver that helps to make toxic compounds more water soluble for excretion from the body. Pulp of citrus fruits like grapefruit contain glucarates, compounds that may help prevent breast cancer.
In animal studies and laboratory tests with human cells, limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon. Now, scientists from the US Agricultural Research Service (ARS) have shown that our bodies can readily absorb and utilize a very long-acting limonoid called limonin that is present is citrus fruits in about the same amount as vitamin C.
In citrus fruits, limonin is present in the form of limonin glucoside, in which limonin is attached to a sugar (glucose) molecule. Our bodies easily digest this compound, cleaving off the sugar and releasing limonin.
In the ARS study, 16 volunteers were given a dose of limonin glucoside in amounts ranging from those that would be found in from 1 to 7 glasses of orange juice. Blood tests showed that limonin was present in the plasma of all except one of the subjects, with concentrations highest within 6 hours after consumption. Traces of limonin were still present in 5 of the volunteers 24 hours after consumption!
Limonin's bioavailability and persistence may help explain why citrus limonoids are potent anti-carcinogens that may prevent cancerous cells from proliferating. Other natural anti-carcinogens are available for much less time; for example, the phenols in green tea and chocolate remain active in the body for just 4 to 6 hours.
The ARS team is now investigating the potential cholesterol-lowering effects of limonin. Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding, so higher levels of apo B translate to higher levels of LDL cholesterol.

Grapefruit Lowers Cholesterol

Grapefruit contains pectin, a form of soluble fiber that has been shown in animal studies to slow down the progression of atherosclerosis. In one study, animals fed a high-cholesterol diet plus grapefruit pectin had 24% narrowing of their arteries, while animals fed the high-cholesterol diet without grapefruit pectin had 45% narrowing.
Both blond and red grapefruit can reduce blood levels of LDL ("bad") cholesterol, and red grapefruit lowers triglycerides as well, shows a study published in the Journal of Agricultural and Food Chemistry.
Israeli researchers from the Hebrew University in Jerusalem first tested the antioxidant potential of blond and red grapefruits and then their cholesterol-lowering potential in humans. The test tube research showed that red grapefruit contains more bioactive compounds and total polyphenols than blond, but both grapefruits are comparable in their content of fiber, phenolic and ascorbic acids, and the flavonoid, naringinen, although red grapefruit contains slightly more flavonoids and anthocyanins.
In this recent study, participants added either red grapefruit, blond grapefruit or no grapefruit to their daily diet. The results indicated that both types of grapefruit appeared to lower LDL cholesterol in just 30 days: total cholesterol by 15.5% in those eating red grapefruit and 7.6% in those eating blond grapefruit; LDL cholesterol by 20.3% and 10.7% respectively; and triglycerides by 17.2% and 5.6% respectively. No changes were seen in the control group (those that didn't eat any grapefruit).
Both red and blond grapefruits both positively influenced cholesterol levels, but red grapefruit was more than twice as effective, especially in lowering triglycerides. In addition, both grapefruits significantly improved blood levels of protective antioxidants. Red grapefruit's better performance may be due to an as yet unknown antioxidant compound or the synergistic effects of its phytonutrients, including lycopene.
In response to this rapid and very positive outcome, the researchers concluded that adding fresh red grapefruit to the diet could be beneficial for persons with high cholesterol, especially those who also have high triglycerides.
One caveat, however: Compounds in grapefruit are known to increase circulating levels of several prescription drugs including statins. For this reason, the risk of muscle toxicity associated with statins may increase when grapefruit is consumed. (See our Individual Concerns section for more information.)

Prevent Kidney Stones

Want to reduce your risk of calcium oxalate kidney stones? Drink grapefruit juice. A study published in the British Journal of Nutrition found that when women drank 1/2 to 1 liter of grapefruit, apple or orange juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones.

Protection against Colon Cancer

Not only are grapefruit rich in vitamin C, but new research presented at the 228th National Meeting of the American Chemical Society provides two more reasons to drink grapefruit juice: protection against lung and colon cancer.
In humans, drinking three 6-ounce glasses of grapefruit juice a day was shown to reduce the activity of an enzyme that activates cancer-causing chemicals found in tobacco smoke. In rats whose colons were injected with carcinogens, grapefruit and its isolated active compounds (apigenin, hesperidin, limonin, naringin, naringenin, nobiletin) not only increased the suicide (apoptosis) of cancer cells, but also the production of normal colon cells.
Researchers also confirmed that grapefruit may help prevent weight gain by lowering insulin levels.

Grapefruit's Naringenin Repairs DNA

Naringenin, a flavonoid concentrated in grapefruit, helps repair damaged DNA in human prostate cancer cells (cell line LNCaP), reports a lab study published in the Journal of Nutritional Biochemistry.
The risk of prostate cancer, the most commonly diagnosed cancer in men in the U.S, increases with age since the older we become, the more times our cells have divided and the greater the chance for DNA mutations to occur. DNA repair is one of the body's primary defense mechanisms against the development of cancer since it removes potentially cancer-causing mutations in cells.
Naringenin helps restore health to damaged DNA by inducing two enzymes that repair DNA during the replication stage. These enzymes, 8-oxoguanine-DNA glycosylase 1 (hOGG1), and DNA polymerase beta (DNA poly beta), are both involved in the DNA base excision repair (BER) pathway.
The scientists in this study exposed cell cultures to 80 micromoles per liter, an amount we cannot achieve by consuming grapefruit since research indicates that only between 2 and 15% flavonoids in the food we consume are absorbed in the GI tract, and plasma concentrations after eating flavonoid-rich foods range from 0.5 to 1 micromole per liter.
Fortunately, however, the researchers also demonstrated that the concentration of naringenin inside the cells that was needed for its beneficial effects was only 5% of the amount in the medium, and this amount is physiologically achievable in our tissues.
Unlike many other cancers, prostate cancer is slow growing initially and often remains undetectable for a long time. Enjoying grapefruit regularly may be one way to prevent its progression by promoting the repair of damaged DNA in prostate cells, thus preventing them from becoming cancerous.

Description

The grapefruit is a large citrus fruit related to the orange, lemon and pomelo. Grapefruits are categorized as white (blond), pink or ruby. However, this terminology doesn't reflect their skin color, which is either yellow or pinkish-yellow, but rather describes the color of their flesh.
Grapefruits usually range in diameter from four to six inches, with some varieties featuring seeds while others are seedless. The wonderful flavor of a grapefruit is like paradise, just as its Latin name Citrus paradisi connotes. It is juicy, tart and tangy with an underlying sweetness that weaves throughout.

History

Grapefruits have a rather recent history, having been discovered in Barbados in the 18th century. Many botanists think the grapefruit was actually the result of a natural cross breeding which occurred between the orange and the pomelo, a citrus fruit that was brought from Indonesia to Barbados in the 17th century.
The resulting fruit was given the name "grapefruit" in 1814 in Jamaica, a name which reflects the way it's arranged when it grows—hanging in clusters just like grapes.
Grapefruit trees were planted in Florida in the early 19th century, although they did not become a viable commercial crop until later that century. Florida is still a major producer of grapefruits, as is California, Arizona and Texas. Other countries that produce grapefruits commercially include Israel, South Africa and Brazil.

How to Select and Store

A good grapefruit doesn't have to be perfect in color. Skin discoloration, scratches or scales may affect the appearance of a grapefruit, but they do not impact the taste or texture quality.
Signs of decay include an overly soft spot at the stem end of the fruit and areas that appear watersoaked. These forms of decay usually translate into poor taste—a flavor that is less vibrant and more bitter than a good quality grapefruit.
The fruits should be heavy for their size as this usually indicates that they feature thin skins and therefore a higher concentration of juicier flesh. Those that have overly rough or wrinkled skin usually tend to be thick skinned and should be avoided.
Grapefruits should be firm, yet slightly springy when gentle pressure is applied. While chilled grapefruits do not have an apparent fragrance, those kept at room temperature should have a subtly sweet aroma. Grapefruits can be purchased throughout the year although the height of the season ranges from winter through early spring.

For the most antioxidants, choose fully ripened grapefruit:
Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.
Key to the process is the change in color that occurs as fruits ripen, a similar process to that seen in the fall when leaves turn from green to red to yellow to brown—a color change caused by the breakdown and disappearance of chlorophyll, which gives leaves and fruits their green color.
Until now, no one really knew what happened to chlorophyll during this process, but lead researcher, Bernard Krä utler, and his team, working together with botanists over the past several years, has identified the first decomposition products in leaves: colorless, polar NCCs (nonfluorescing chlorophyll catabolytes), that contain four pyrrole rings—like chlorophyll and heme.
After examining apples and pears, the scientists discovered that NCCs replace the chlorophyll not only in the leaves of fruit trees, but in their very ripe fruits, especially in the peel and flesh immediately below it.
"When chlorophyll is released from its protein complexes in the decomposition process, it has a phototoxic effect: when irradiated with light, it absorbs energy and can transfer it to other substances. For example, it can transform oxygen into a highly reactive, destructive form," report the researchers. However, NCCs have just the opposite effect. Extremely powerful antioxidants, they play an important protective role for the plant, and when consumed as part of the human diet, NCCs deliver the same potent antioxidant protection within our bodies. . Angew Chem Int Ed Engl. 2007 Nov 19;46(45):8699-8702.

Since grapefruits are juicier when they're slightly warm rather than cool, store them at room temperature if you are planning on consuming them within a week of purchase. If you will not be using them within this time period, store them in the refrigerator crisper where they will keep fresh for two to three weeks.

Tips for Preparing and Cooking

Tips for Preparing Grapefruit

Grapefruits should be rinsed under cool water before consuming, even though you will probably not be eating the peel, since cutting into an unwashed fruit may transfer dirt or bacteria that may reside on the skin's surface to the edible flesh.
Grapefruits are usually eaten fresh by slicing the fruit horizontally and scooping out sections of the halves with a spoon. To separate the flesh from the membrane you can either cut it with a sharp knife, a special curved-blade grapefruit knife, or a serrated grapefruit spoon. If there are seeds, you can remove them with your spoon before you eat the grapefruit.
Grapefruits can also be eaten like oranges. You can peel them with your hands or with a knife. If choosing the latter method, starting at the top, make a vertical incision that runs downward and then back up to the top on the other side and then repeat so that there will be four sections of similar size.
Be careful to only cut through skin and not into the membrane. The skin can then be peeled back with your hands or with the knife. The membranes can be separated, as you would do to an orange eaten in this manner.
Another way to serve grapefruit is to peel and slice them.

How to Enjoy

A Few Quick Serving Ideas

• Grapefruit sections add a tangy spark to green salads.
• Instead of your morning glass of OJ, have a glass of grapefruit juice.
• Combine diced grapefruit with cilantro and chili peppers to make a unique salsa.
• To enjoy a salad with a tropical flair, combine chopped grapefruit pieces, cooked shrimp and avocadoes and serve on a bed of romaine lettuce.

Individual Concerns

Grapefruit and Drug Interactions

Check with your healthcare practitioner about consuming grapefruit juice if you're taking pharmaceutical drugs. Certain pharmaceutical drugs combined with grapefruit juice become more potent. Compounds in grapefruit juice, including naringenin, slow the normal detoxification and metabolism processes in the intestines and liver, which hinders the body's ability to breakdown and eliminate these drugs.
These interactive drugs include the immunosuppressent cyclosporine and calcium channel blocker drugs, such as felodipine, nifedipine and verapamil. Other drugs whose bioavailability is enhanced by grapefruit juice are the antihistamine terfenadine, the hormone estradiol and the antiviral agent saquinavir.
Research also indicates that individuals taking statin drugs should avoid grapefruit. Grapefruit increases the amount of statin drug that reaches the general circulation in two ways. First, grapefruit contains a compound called naringenin, which inactivates an enzyme (cytochrome P450 3A4) in the small intestine that metabolizes statin drugs. Secondly, grapefruit also inhibits P-glycoprotein, a carrier molecule produced in the intestinal wall that would normally transport the statin drug back to the gut. The end result of these two mechanisms is that much more of the statin drug enters the systemic circulation than would normally be the case, leading to a build up in statin levels that can be quite dangerous, and may trigger a rare but serious statin-associated disease called rhabdomyolysis. Rhaddomyolysis affects muscle tissue, usually causing temporary paralysis or weakness, unless the muscle is severely injured.

Nutritional Profile

Grapefruit is an excellent source of vitamin A (in the form of carotenoids) and vitamin C. It is also a good source of pantothenic acid, copper, dietary fiber, potassium, biotin, and vitamin B1. Grapefruit also contains phytochemicals including liminoids and lycopene.
For an in-depth nutritional profile click here: Grapefruit.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Grapefruit is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."Read more background information and details of our rating system.

Grapefruit, pink, fresh 0.50 medium 128.00 grams Calories: 41 GI: low
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin C	44.03 mg	58.7	25.8	excellent
pantothenic acid	0.36 mg	7.2	3.2	good
copper	0.06 mg	6.7	2.9	good
vitamin A	59.33 mcg RAE	6.6	2.9	good
fiber	1.41 g	5.6	2.5	good
potassium	177.92 mg	5.1	2.2	good
biotin	1.28 mcg	4.3	1.9	good
vitamin B1	0.05 mg	4.2	1.8	good

World's Healthiest Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Grapefruit

References

• Cerda JJ, Normann SJ, Sullivan MP, et al. Inhibition of atherosclerosis by dietary pectin in microswine with sustained hypercholesterolemia. Circulation 1994 Mar;89(3):1247-53. 1994.
• Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92. 2004. PMID:15197064.
• Craig W. Phytochemicals: guardians of our health. J Am Diet Assoc. 1997;97(Suppl 2) S199-S204. 1997.
• Dahan A, Altman H. Food-drug interaction: grapefruit juice augments drug bioavailability--mechanism, extent and relevance. Eur J Clin Nutr. 2004 Jan;58(1):1-9. 2004. PMID:14679360.
• Dai Q, Borenstein AR, Wu Y, Jackson JC, Larson EB. Fruit and vegetable juices and Alzheimer's disease: the Kame Project. Am J Med. 2006 Sep;119(9):751-9. 2006. PMID:16945610.
• Dreier JP, Endres M. Statin-associated rhabdomyolysis triggered by grapefruit consumption. Neurology. 2004 Feb 24;62(4):670. 2004. PMID:14981197.
• Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
• Gao K, Henning SM, Niu Y, Youssefian AA, Seeram NP, Xu A, Heber D. The citrus flavonoid naringenin stimulates DNA repair in prostate cancer cells. J Nutr Biochem. 2006 Feb;17(2):89-95. Epub 2005 Jun 20. 2006. PMID:16111881.
• Gorinstein S, Caspi A, Libman I, Lerner HT, Huang D, Leontowicz H, Leontowicz M, Tashma Z, Katrich E, Feng S, Trakhtenberg S. Red Grapefruit Positively Influences Serum Triglyceride Level in Patients Suffering from Coronary Atherosclerosis: Studies in Vitro and in Humans. J Agric Food Chem. 2006 Mar 8;54(5):1887-1892. 2006. PMID:16506849.
• Hahn-Obercyger M, Stark AH, Madar Z. Grapefruit and Oroblanco Enhance Hepatic Detoxification Enzymes in Rats: Possible Role in Protection against Chemical Carcinogenesis. J Agric Food Chem. 2005 Mar 9;53(5):1828-32. 2005. PMID:15740081.
• Honow R, Laube N, Schneider A, Kessler T, Hesse. Influence of grapefruit-, orange- and apple-juice consumption on urinary variables and risk of crystallization. Br J Nutr. Aug;90(2):295-300. 2003. PMID:12908889.
• Jian L, Lee AH, Binns CW. Tea and lycopene protect against prostate cancer. Asia Pac J Clin Nutr. 2007;16 Suppl 1:453-7. 2007. PMID:17392149.
• Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in men and women in EPIC-Norfolk prospective study: a prospective population study. European Prospective Investigation into Cancer and Nutrition. Lancet. 2001 Mar 3;357(9257):657-63. 2001.
• Kurl S, Tuomainen TP, Laukkanen JA et al. Plasma vitamin C modifies the association between hypertension and risk of stroke. Stroke 2002 Jun;33(6):1568-73. 2002.
• Mahan LK, Stump S. Krause's Food Nutrition and Diet Therapy 10th Ed. WB Saunders Co 2000. 2000.
• Matos HR, Di Mascio P, Medeiros MH. Protective effect of lycopene on lipid peroxidation and oxidative DNA damage in cell culture. Arch Biochem Biophys 2000 Nov 1;383(1):56-9. 2000.
• Mullen W, Marks S, Crozier A. Evaluation of phenolic compounds in commercial fruit juices and fruit drinks. J Agric Food Chem. 2007 Mar 16; [Epub ahead of print] . 2007. PMID:17362029.
• Murray M. Encyclopedia of Nutritional Supplements. Prima Publishing 1996. 1996.
• Suzuki, Kohno H, Sugie S, Murkami A, Yano M, Ohigashi H, Tanaka T. Citrus nobiletin inhibits azoxymethane-inducved rat colon carcinogenecis. The 228th ACS National Meeting, Philadelphia, PA, August 24, 2004. 2004.
• Thompson PD, Clarkson P, Karas RH. Statin-associated myopathy. JAMA. 2003 Apr 2;289(13):1681-90. 2003. PMID:12672737.
• Turner, Vanamala J, Leonardi T, Patil B, Murphy M, Wang N, Pike L, et al. Grapefruit and its isolated bioactive compounds act as colon cancer chemoprotectants in rats. The 228th ACS National Meeting, Philadelphia, PA, August 24, 2004. 2004.
• Wood M. Citrus Compound, Ready to Help Your Body!.Agricultural Research, February 2005. 2005.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.

How to Speed up Hair Growth

Maybe you want your hair to look fuller and more vibrant, or you're just trying to rejuvenate it after a period of neglect. Here are some simple ways that you can care for your hair and help it grow faster and longer.

Part 1 of 5: Eat Right to Promote Growth

1. 
   1
   Eat plenty of fruits, vegetables, meats, and fish. Diet may seem unrelated to your hair, but it makes a huge difference. Diet also has the added benefit of improving your body at the same time.
   • Since hair is made of protein, make sure you're getting plenty of protein in your diet. People who suffer from anorexia nervosa or those who undergo extreme weight-loss programs will experience stunted hair growth.
   • Some proteins to consider incorporating into your diets: lean meats such as chicken and turkey, fish, eggs, soy products, beans, and nuts. These foods will help promote healthy keratin production, which are the building blocks of hair.
2. 
   2
   Eat the right kinds of fat. Certain fats are essential to both a healthy lifestyle and healthy hair production. Fats in moderation help maintain healthy hair and skin production.^[1]
   • Fats will help you process the vitamins and minerals in your diet that are necessary for healthy hair production, including Vitamins A, D, E, and K.
   • Eat the right kinds of fats. Saturated fats, trans fatty acids, and hydrogenated fats are examples of fats that you should avoid. Omega 3 fats, found in marine and plant oils, are good for healthy hair.
   • For this reason, B-complex tablets containing fish oils are helpful in speeding up the growth of hair follicles.
3. 3
   Make sure you're getting enough iron and zinc. Iron and zinc, along with other vitamins, are essential in creating great, healthy hair.^[2]
   • Iron is responsible for delivering oxygen to your cells, from the blood in your toes all the way up to your hair follicles. (That's why blood smells like iron.) Lean animal meats are great ways to get iron, but if you're vegetarian, consider eating beans, lentils, and soy products such as edamame or tofu.
     
   • Zinc assists in the repair of your tissues, making sure that the oil glands around your follicles are working in the proper way. Get your zinc by eating oysters, low-fat roast beef, toasted wheat germ, roasted pumpkin and squash seeds, dark chocolate, and cocoa powder.^[3]
     
4. 
   4
   Get enough vitamin C. Vitamin C deficiencies can cause hair that is weak, lusterless, and prone to breakage.
   • Your body uses vitamin C to build collagen, which is crucial in developing hair growth. Vitamin C also assists in breaking down iron, another building block of hair, so maintaining good levels of vitamin C is necessary to absorb iron.
     
   • The body cannot make vitamin C on its own. It's therefore crucial that you eat and drink foods that have high concentrations of vitamin C. Cantaloupe, citrus fruits, broccoli, bell peppers, and spinach are all fantastic and great-tasting foods that are packed with vitamin C.
   • The government recommends 45 mg/day of vitamin C for children ages 9-13; around 70 mg/day for teens aged 14-18; and in between 75 and 90 mg/day for adults.
   • 
     
5. 
   
6. Part 2 of 5: Reduce Styling Damage

1. 
   1
   Excessive styling can hurt your hair. It probably looks fantastic on you, but it's not the best for your hair. Certain chemical applications and cleansers may cause thinning, damage or even hair loss if improperly used.^[4] Styling your hair in certain manners may make hair loss even worse. It's okay to style your hair in isolation, but repeated styling can exacerbate damage to hair.
2. 
   2
   Try not to repeatedly perm, crimp, chemically or mechanically straighten, curl, bleach or color hair. These processes can cause serious damage to your hair, altering the natural makeup of each strand. Excessive heat, in either blow-drier or flat-iron form, can singe the hair, so try to manually dry your hair whenever possible.
3. 
   3
   Brush and comb sparingly. There used to be a myth out there than brushing your hair 100 times a day would promote hair growth.^[5] Not only is this false, brushing your hair to excess can actually pull hairs out of the scalp.
   • Comb your hair when it's dry, not wet. Your hair is especially vulnerable when it's wet, so it's best to wait until it's on the drier side before you take a wide-toothed comb to go through your lovely locks.
   • Try not to detangle or pull at your hair without the aid of a leave-in conditioner or detangling spray.
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   Don't use rubber bands to style or pin the hair back. If you need to pull your hair back and pin it up, use a hair tie. The hair tie won't cause the hair to get stuck on its surface as much and lodge it from its roots.
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   Avoid using styles that put unnecessary stress on hair. Cornrows and tight ponytails, for example, pin the hair back, putting stress on the follicle. Instead, try to opt for a hairstyle that minimizes the stress on your follicles, so they can promote healthy growth.
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   Clean your hair carefully. Use the right products when cleaning your hair. Depending on how oily your hair is, shampoo and condition your hair only about 3-4 times per week. You don't need to shampoo and condition every day, as this will suck out the natural oils present in your hair.
   • Those with curly, coarse, or dry hair may want to wash their hair only 2-3 times weekly, as natural oils are key for strong and healthy hair. People who have oily skin probably want to wash their hair more than the 3-4 per week average, as a buildup of oil can be harmful to growth.
   • Choose products that contain ingredients that are healthy for hair. Ingredients like avocado, coconut, jojoba, and olive are all beneficial when used in moderation. They help retain moisture and oils while minimizing split ends and other hair damage.
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   Plan how often you get your hair cut. Cutting hair does not make hair grow faster from the roots. This is a myth. It does, however, stop loss of length from the tips, as it prevents breakages from split ends.
   • How often you should cut your hair depends on how healthy it is and how fast you want it to grow; it is totally up to your own judgement.
   • Normal hair grows anywhere from 1/2 inch - 5/8 inch per month. Most stylists recommend getting a hair cut every 6-10 weeks, meaning that if you cut off 1/4 - 1/2 inch, your hair should still grow longer.

Part 3 of 5: How Exercise and Stress Affect Hair Growth

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   Maintaining a healthy lifestyle will promote hair growth. Your body acts like a finely-tuned machine, and certain things, like sleep, can help regenerate cells and promote overall health.
   • Severe cases of stress, suffered after the death of a loved one, for example, or extreme emotional isolation, can cause the body to go into a kind of survival mode in which it only produces things vital to bodily survival. During these times, hair production may stop.^[6]
   • On the other hand, when your body has enough nutrients and energy stored up so that it doesn't need to focus on simply keeping you alive, it can devote resources to build up and protect your hair. Maintain a good diet and healthy lifestyle maximize your body's daily resources.
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   Clear physical stressors from your life. Surgeries, severe injuries, and other trauma can cause stunted hair growth or even hair loss. In these cases there may be a three month delay in the production of hair growth while the body focuses on repairing other cells and injuries.
   • Identify stressors and let your body heal them. If you have just gone through intense physical trauma, give your body time to heal itself before expecting to see hair growth. Once your body is healed, you should begin to see hair growth again.
   • Anemia, low blood count and thyroid abnormalities also may be acting as physical stressors while directly contributing to halted hair growth.^[7] They can easily be detected with an inexpensive blood test. Talk to your doctor if you believe you might be suffering from any of them.
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   Clear emotional stress from your life. Learn how to manage the normal stress that your body produces as a result of daily activities and unexpected occurrences. In large quantities, stress can halt hair production, though it will not contribute to baldness in either males or females.
   • Exercise is a great way to release pent-up stress. Jogging, swimming, lifting light weights, or even walking is part of a healthy lifestyle. It will help your body process foods and vitamins, sleep better, and reduce large amounts of stress.

Part 4 of 5: Health Concerns That Could Affect Hair Growth

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   1
   Make sure that any health concerns you may have aren't contributing to stunted growth. In both men and women, a host of medical issues can cause the slowing down of hair production. Addressing these medical issues, in some cases, causes hair production to return to normal.
   • Talk with your doctor if you have any diagnosed medical conditions, as these may contribute to hair loss or stunted hair growth. As mentioned above, low blood count and thyroid conditions, in addition to hormone imbalances, may contribute to decreased hair growth.
     
   • Ask your doctor whether any medications you are taking could be factors in hair loss or diminished hair production. Acne medication, birth control, steroids, anticlotting drugs, and antidepressants have all been linked to hair loss in both males and females.^[8]
   • Talk with your doctor before beginning any over the counter hair growth products, as they may interfere with other medication you are taking. Consult with your doctor before beginning a strenuous diet. Improper nutrition is a factor in decreased hair growth.
2. 
   2
   Check for scalp infections. Scalp infections, caused by ringworm of folliculitis, can damage the scalp area, preventing follicles from growing in a healthy manner.
   • If you think you may have a scalp infection (and not simply dandruff), talk with your doctor about topical and anti-fungal medications that you can use to cure your scalp infection before discussing hair growth treatments. Much of the time, once the scalp infection is cured, normal hair growth continues.
3. 
   3
   Check for hormonal imbalances. In both men and women, hormonal imbalances caused by menopause, pregnancy, or elevated testosterone levels can affect steady hair growth. Talk with your doctor about whether this may be the case with you.
   • If a hormone imbalance is detected, doctors often use androgen receptor inhibitors for women.^[9] Androgen is typically considered a male hormone, as it is important in developing male reproductive organs and secondary male characteristics. An excess of androgen in females is linked with hair loss.
   • If a hormone imbalance is detected in men, doctors often use Finasteride (also called Propecia). Propecia works by blocking the enzyme that turns testosterone into the androgen, DHT. Propecia has been shown to reduce DHT levels in the scalp by as much as 60%.^[10]

Part 5 of 5: Non-Verified Home Remedies

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   Promote hair growth with natural home remedies. Be careful, however, when applying home remedies, as they may damage your hair instead of stimulating growth.
   • A mix of aloe vera and honey. Mix the flesh of three leaves of aloe vera with honey and apply it over the scalp. Wait 20 minutes and wash hair out as usual.
   • An energy-packed breakfast. Mix together a spoonful of soya lecithin, a spoonful of wheatgerm, a spoonful of honey, a spoonful of brewer’s yeast, and a yogurt. Try this homemade recipe every day for breakfast.
   • Tomatoes, olive oil and aloe vera. Blend a tomato with a tablespoon of olive oil. Heat until warm and apply the mixture to the scalp, letting stand as long as possible. This mixture can be enhanced by adding aloe vera.
   • Rosemary water. Wash your hair every day with rosemary water. You can buy rosemary shampoo or make rosemary water on own.
2. 
   2
   Promote hair growth with store-bought remedies. Certain store bought remedies, while not proven to stimulate hair growth, may work in some instances.
   • Biotin may work. Biotin is a water-soluble B vitamin. It's supposed to increase hair and nail growth, also helping with acne, slow-healing skin and stronger hair. Check package label for suggested dosage.
   • MSM may also work. MSM stands for methylsulfonylmethane. It's a naturally-occurring sulfate found in some plant species, and is reputed to help build collagen and repair tissue. For hair, it's supposed to slow shed, speed growth, and increase increases shine and thickness.
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Tips

• Massage your scalp before sleeping.
• Take care of hair when it's wet. Wet hair is easily damaged.
• Getting your hair cut doesn't make it grow faster, but without the split ends you will notice more growth.
• Use olive oil or conditioner on your tips one to three times a week to keep split ends away for as long as possible. You will have a lot less trimming to do.
• Buns bend and break hair, as well. Pony tails are better than buns, but make sure they are loose to avoid stress of hair follicles.
• Try to use heat as minimally as possible.
• Try these mixtures in your hair such as olive oil and mayonnaise and if your hair is dry add extra virgin olive oil warm into the roots and massage into to stimulate follicles.
• If hair is consistently dry have your doctor test you for thyroid diseases in addition to the listed hormonal imbalances. Hypothyroidism causes hair and skin to dry and weight gain.
• Dry hair upside down for appearance of thickness.
• Stress may temporarily halt hair production, but it shouldn't cause male-pattern baldness.

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Warnings

• Steroids can cause hair loss. Steroids produce hormones that create baldness.
• Don't use chemical related hair products; always use herbals.^{[citation needed]}

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1. ↑ http://www.nlm.nih.gov/medlineplus/ency/article/002468.htm
2. ↑ http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
3. ↑ http://www.healthaliciousness.com/articles/zinc.php
4. ↑ http://books.google.com/books?hl=en&lr=&id=9-1jWuN4PBsC&oi=fnd&pg=PA105&dq=styling+techniques+damage+hair&ots=xPoXLMVHe_&sig=rgwuhV0fLKDEWa3oFq-dq_oLaSc#v=onepage&q=styling%20techniques%20damage%20hair&f=false
5. ↑ http://www.webmd.boots.com/skin-problems-and-treatments/hair-loss/hair-loss-myth-buster
6. ↑ http://www.ahlc.org/causes-f.htm
7. ↑ http://www.ahlc.org/causes-f.htm
8. ↑ http://www.webmd.com/skin-problems-and-treatments/hair-loss/drug-induced-hair-loss?page=2
9. ↑ http://www.webmd.com/skin-problems-and-treatments/hair-loss/hair-loss-treatments
10. ↑ http://www.webmd.com/skin-problems-and-treatments/hair-loss/hair-loss-treatments-men