Rich in vitamin C, antioxidants and low in calories, oranges can become an indispensable part of a healthy diet for people who practice sports or lose weight.
According to research published in the Journal of the International Society of Sports Nutrition, vitamin C plays an important role in the synthesis of collagen - a structural protein that helps recover muscle tissue after exercise.
An average orange contains about 70mg of vitamin C, equivalent to nearly 80% of the recommended daily requirement. Adequate vitamin C supplementation helps reduce inflammation, supports muscle regeneration, thereby promoting increased lean muscle mass after exercise.
In addition, oranges also contain hesperidin - a natural flavonoid that can improve blood circulation and increase metabolic performance. Consuming hesperidin-containing foods for 4 weeks can help reduce insulin resistance and support visceral fat loss in overweight people.
The World Health Organization recommends consuming lots of fresh fruits in the weight loss diet, and oranges are an ideal choice because they have a low glycemic index. This helps maintain stable blood sugar, avoiding fat accumulation due to high insulin after eating.
To optimize effectiveness, you should eat oranges in the morning or about 30 minutes after exercise to supplement vitamin C and water, supporting rapid muscle recovery. Avoid drinking bottled orange juice or added sugar, as this can increase empty calories, affecting fat loss goals.
Oranges are a golden food in the muscle-building and fat-reducing menu if used properly, which is to eat directly, at the right time and combined with a reasonable exercise regimen.
