Oranges - Sports Nutrition Diet Orange is a quickly available source of energy, even in the context of physical activity. Orange's energy intake is moderate (45 Kcal / 100g). Carbohydrates are mainly represented by Sucrose, which explains the excellent assimilation. Potassium, Phosphorus and Magnesium are present, but it is Calcium that dominates the mineral supply. Vitamin C is present in high concentrations, to the point of being one of the richest fruits. This richness gives this citrus fruit anti-free radical properties against oxidative processes. Other vitamins are well represented like those in group B, and some vitamin E. Organic acids Orange has a tangy flavor, but it's not sour! Indeed, this tangy flavor is provided by organic acids, very abundant, in particular citric acid. The more the orange matures, the sweeter it becomes and becomes depleted in organic acid (its tart taste decreases). These organic acids, by associating with minerals, confer alkalizing properties, which are useful for buffering the acidity produced by exertion or providing through other foods. In addition, they stimulate the secretion of digestive juices, and facilitate digestion. Other properties Certain pigments (Flavonoids and Carotenoids) enhance the action of vitamin C, and are involved in the fight against free radicals (antioxidant), cardiovascular protection and cancer. The fibers are abundant, mainly pectins, very well tolerated while having a facilitating action on transit. In addition, there are celluloses and hemicelluloses in the membranes that surround the quarters. Orange is often mentioned in the prevention and fight against infections. Vitamin C is implicated in the stimulation of certain hormones (adrenaline, corticosteroids), stimulates the synthesis of antibodies and the phagocytic activity of white blood cells. Orange in winter Vitamin C is the vitamin par excellence! During this winter period, it strengthens immunity, invigorates and minimizes the possibilities of catching winter viruses (flu, gastro, cold, etc.). Practical advice An average orange covers half of the daily vitamin C requirements for athletes! This fruit contributes to good bone and cartilage health, and to the absorption of iron, by the complementarity of the action of vitamin C Remember to combine it with your starters (salads) for the additional supply of vitamin C, and its facilitating role on digestion. Nutritional composition ORANGE / 100g Energy (Kcal) 45 Carbohydrates (g) 10 Proteins (g) 1 Fat (g) 0.2 ProVit A (mg) 0.12 Iron (mg) 0.12 Phosphorus Ph (mg) 16 Vitamins C (mg) 50 to 80 Lives. B1 (mg) 0.1 Lives. B2 (mg) 0.05 Vitamins B6 (mg) 0.06 Lives. B9 (µg) 0.03 Lives. E (mg) 0.24 K + (mg) 180 Ca2 + (mg) 40 Mg2 + (mg) 10 Fiber (g) 1.8
