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Cycling – Fruit Nutrition Facts

Nutrition is always the key in developing a fit body. Aside from the three basic food groups which are carbohydrates, proteins and fats, vitamins and minerals also help the body to 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 in 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 for having a safe and enjoyable bike riding experience.


The major vitamins that a cyclist needs to take are vitamin A, vitamin B complex, vitamin C, and vitamin E.


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 level 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 as the vitamin B complex. It increases alertness, strength, and coordination. Because it is a key component in healthy brain growth and maintenance, it improves coordination and alertness.


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 the ascorbic acid, it has been proven to help strength conditioning and body protection. Since vitamin C lowers the release of cortisol, this in turn defers the breakdown of muscle tissues during cycling exercise.


It is also known for its ability to increase the body’s immune system and response.


Lastly, there is Vitamin E, which is considered as the most used vitamin to have the greatest quality for strengthening the person’s body and to reduce recovery time that muscles need.


Fruit nutrition facts would show us a list of fruits that have considerable amount of the vitamins needed by cyclists and are enumerated below.


Vitamin A fruits (in % of RDA):




  • Sweet Potatoes – 19218 IU per 100g serving (384%).
  • Carrots – 16706 IU per 100g serving (334%).
  • Dried Apricots – 3604 IU per 100g serving (72%).
  • Cantaloupe – 33821 IU per 100g serving (68%).
  • Papaya – 10941 IU per 100g serving (22%).
  • Mangoes – 765 IU per 100g serving (15%).
  • Tomatoes – 833 IU per 100g serving (17%).
  • Peaches – 326 IU per 100g serving (7%).


Vitamin B fruits:


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 (in % of RDA):




  • Guavas – 228mg per 100g serving (381%)
  • Kiwi Fruits (Chinese Gooseberries) – 93mg per 100g serving (155%).
  • Papayas (aka: Lechoza, Mamão, Pawpaw) – 62mg per 100g serving (103%).
  • Oranges and Clementines (Tangerines) – 59mg per 100g serving (99%).
  • Strawberries – 59mg per 100g serving (98%).
  • Acerola (West Indian Cherry) – 1678mg per 100g serving (2796%).
  • Black Currants – 181mg per 100g serving (302%).
  • Pummelos – 61mg per 100g serving (102%).
  • Sun-Dried Tomatoes – 102mg per 100g serving (170%).
  • Cantaloupe – 37mg per 100g serving (61%).
  • Tomatoes – 23mg per 100g serving (39%).


Vitamin E fruits (in % of RDA):




  • Sunflower Seeds – 36.6mg per 100g serving (121%).
  • Dried Apricots – 4.33mg per 100g serving (14%).
  • Pickled Green Olives – 3.81mg per 100g serving (13%).


The list of fruits will go on and on but one thing is for certain:


Knowing your fruit nutrition facts is helpful for obtaining a healthy body and a great bicycle riding experience.


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Category: Cycling Health

About Mark Carrington

Keen cyclist and cycle tourist. Ridden by bicycle across Australia 7 times and crewed Race Across America. Experienced randonneur participated in Paris Brest Paris in 2007

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