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Nutrition is always the key to developing a fit body, and for a good cycling nutrition. Aside from the three basic food groups, which are carbohydrates, proteins and fats, vitamins and minerals also help the body develop and improve. Therefore, getting to know your fruit nutrition facts will help you be the best that you can be.
Aside from vitamins and minerals, fruits also contain carbohydrates and water, which help by replenishing water loss from sweating and rejuvenating energy, since bike riding is tiring. When riding a bike, there are a number of nutritional supplements that you can take to improve sight, coordination, alertness and strength. These four components are the major factors of a safe and enjoyable bike riding experience.
The most important vitamins that a cyclist needs to take are
Vitamin A, Vitamin B complex, Vitamin C and Vitamin E.
Vitamins
Vitamin A, also known as retinol, improves your sight. The disease of night blindness may occur when there is a constant decrease in vitamin A levels in the body.
The second vitamin that a cyclist must take is vitamin B. Since it is made up of several components, it is aptly named the vitamin B complex. It increases alertness, strength, and coordination and is a key component in healthy brain growth and maintenance.
Vitamin B also regulates cellular levels, which, at the end of the day, maintain our energy levels.
Another vitamin that is very important is vitamin C. Also known as ascorbic acid, it has been proven to help strength conditioning and body protection. Since vitamin C decreases the release of cortisol, this in turn defers the breakdown of muscle tissue during biking exercise. Vitamin C is also known for its ability to increase the body’s immune system and response. Lastly, there is Vitamin E, which is considered to have the greatest quality for strengthening the body and reducing the recovery time that muscles need. Fruit nutrition facts show us a list of fruits that have considerable amounts of the vitamins needed by cyclists and are enumerated below.
Fruits Containing Vitamin A
| Item | IU | % RDA |
|---|---|---|
| Sweet potatoes | 19218 | 384% |
| Carrots | 16706 | 334% |
| Dried apricots | 3604 | 72% |
| Cantaloupe | 33821 | 68% |
| Papaya | 10941 | 22% |
| Mangoes | 765 | 15% |
| Tomatoes | 833 | 17% |
| Peaches | 326 | 7% |
Fruits Containing Vitamin B
Vitamin B complex fruits: (Since Vitamin B complex has a wide range when it comes to fruit selections, I will enumerate fruits that have most of the Vitamin B components). Avocado, boysenberries, breadfruit, cherimoya, dates, grapes, guava, loganberries, mango, orange, pineapple, pomegranate, watermelon, banana, mulberries, passion fruit, prickly pear, nectarine, peach, black currants, gooseberries, grapefruit, raspberries, starfruit, blackberries, papaya, strawberries
Vitamin C fruits:
| Item | mg per 100 gram serving | % RDA |
|---|---|---|
| Guava | 228 | 381% |
| Kiwi fruits (Chinese gooseberries) | 93 | 155% |
| Papayas (lechoza, mamao, pawpaw) | 62 | 103% |
| Oranges and clementines (tangerines) | 59 | 99% |
| Strawberries | 59 | 98% |
| Acerola (West Indian cherry) | 1678 | 2796% |
| Black currants | 181 | 302% |
| Pummelos | 61 | 102% |
| Sun-dried tomatoes | 102 | 170% |
| Cantaloupe | 37 | 61% |
| Tomatoes | 23 | 39% |
Fruits Containing Vitamin E
| Item | mg per 100 gram serving | % RDA |
|---|---|---|
| Sunflower seeds | 36.6 | 121% |
| Dried apricots | 4.33 | 14% |
| Pickled green olives | 3.81 | 13% |
Did you know...?
Did you know that in addition to vitamins, some fruits also contain loads of useful minerals?
One mineral that is extremely helpful for cyclists is potassium. Potassium is known to decrease muscle soreness by combating the buildup of lactic acid during exercise. Of all the fruits, bananas contain the most potassium and are thus favored by athletes worldwide.
Last Word About Fruit Nutrition Facts
The list of fruits goes on and on but one thing is for certain: Knowing your fruit nutrition facts is helpful for obtaining a healthy body. Good and balanced cycling nutrition is essential for having a great bicycle-riding experience.
Books About Fruit Nutrition Facts
More information about fruit nutrition facts can be found on several informative books. Take a look at these selected books:
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Amy Webster