Top 5 fruits for the rainy season

During the rainy season, it's common for people to fall ill frequently, including children and adults. The most popular ailment is undoubtedly the "common cold." But did you know that rainwater doesn't actually cause colds? Colds are caused by viral infections in the respiratory tract, along with drops in temperature, which make us susceptible to colds.

During this time, if our immune system is weakened, we can easily fall ill. Therefore, "Vitamin C" is crucial in boosting our body's immunity. The easiest source of Vitamin C is undoubtedly fruits.

Key Benefits of "Vitamin C"

• Boosts immunity

Vitamin C stimulates white blood cell activity, helping the body fight pathogens more effectively.

• Fights free radicals

Vitamin C is an antioxidant that helps slow cell degeneration and reduces the risk of various chronic diseases.

• Promotes collagen production

Vitamin C has properties that aid in collagen production, which is important for skin, bone, and blood vessel health.

• Enhances iron absorption

Vitamin C helps the body absorb iron better, reducing the risk of anemia.

• Reduces heart disease risk

Consuming adequate amounts of Vitamin C may help reduce the risk of heart and vascular diseases.

How Much "Vitamin C" Should You Consume? 

According to the World Health Organization (WHO) recommendations and the Thai Ministry of Public Health Announcement No. 445 B.E. 2566, the daily reference nutrient intake for Thais sets the recommended daily amount of Vitamin C for general adults at 100 milligrams per day.

Vitamin C is an essential nutrient that plays a crucial role in immune system function, skin health, and overall well-being. Here are 5 fruits that can help us fully prepare for the rainy season:

1. Guava 

Guava is rich in fiber Vitamin c  and high in antioxidants, which help boost immunity. It's also popular among health enthusiasts due to its low sugar content.

2. Strawberries 

Strawberries are rich in antioxidants Vitamin c  and folate. They're easy to eat and can be consumed fresh, paired with other foods, or blended into drinks.

3. Oranges 

Oranges are a well-known source of fiber and Vitamin C. They're easily available and convenient to make into drinks, making them a highly effective source of Vitamin C.

4. Pineapple 

Pineapple, known for its bromelain enzyme that aids digestion, is also another easily accessible source of Vitamin C.

5. Grapefruit 

Grapefruit is a low-calorie fruit rich in antioxidants and high in Vitamin C. It helps reduce appetite, making it suitable for those looking to control their weight.

However, for those who don't eat fruits or eat very little, you can find food supplements containing Vitamin C to help boost your body's Vitamin C levels. When choosing supplements, opt for internationally standardized products with proper certifications. Purchase from official stores with clear Thai FDA labels to ensure product quality and authenticity.

References

• World Health Organization. (2004). Vitamin and mineral requirements in human nutrition.

• Announcement of the Ministry of Public Health No. 445 B.E. 2566

• National Institutes of Health. (2021). Vitamin C - Fact Sheet for Health Professionals