Fruit # 3 Oranges

Oranges are not only famous for their moderate amount of vitamin C but also as a high-energy food. Vitamin C also helps boost the absorption of iron, which can enhance oxygen availability and reduce fatigue.

The carbohydrates in oranges will provide you with both fuel and stamina.

Flavonoid antioxidants in oranges provide anti-inflammatory, antiviral, and antimicrobial benefits. They also defend against oxidative stress, which is essentially an imbalance between the production of cell-damaging free radicals and the body's ability to counter their harmful effects.

A medium orange offers about three grams of fiber, 12% of the daily target. The fiber in oranges supports digestive function, helps regulate blood sugar and insulin levels, boosts feelings of fullness, and can even contribute to healthy sleep.

While whole oranges are more filling and provide more fiber, juice can count as part of your daily fruit intake. Research on the consumption of citrus juice indicates important benefits. One study found that a higher intake of citrus juice was linked to improvements in cognitive function in older adults. Another found that flavanone-rich citrus juice in quantities commonly consumed can enhance blood flow to the brain in healthy, young adults.

Eating orange slices before and after a workout will replenish your energy levels and keep you hydrated.