The rainy season brings much-needed relief from the sun’s heat, but along with it comes dampness, cold, and an increase in “the flu” cases. With humidity on the rise and pathogens multiplying, it’s more crucial than ever to boost your immune system.
One of the easiest (and most delicious) ways to do this is by loading up on immune-boosting fruits and vegetables.
1. Oranges: Nature’s Vitamin C Powerhouse
Oranges top the list for a reason. A single medium orange delivers over 70 mg of vitamin C, more than 100% of your daily requirement. Vitamin C is a potent antioxidant that stimulates white blood cell production, reduces the severity and duration of colds, and protects cells from free-radical damage
How to enjoy: Freshly peeled, juiced with a hint of ginger, or sliced into salads.
Price: ₦3,000, Where To Buy: Shop 24 HOURS MARKET.
2. Pineapple: The Secret Weapon Against Catarrh
Pineapple is not only rich in vitamin C but also packed with bromelain, an enzyme known for its anti-inflammatory and mucolytic (mucus-breaking) properties. Bromelain helps break down mucus in the airways, reduce sinus irritation and post-nasal drip, and soothe sore throats
How to enjoy: Cubed in fruit bowls, blended into smoothies with a dash of chilli pepper, or eaten fresh.
Price: ₦1,450, Where To Buy: Shop Supermart Nigeria.
3. Pawpaw (Papaya)
Papaya is a tropical superfruit rich in vitamins A and C, as well as digestive enzymes like papain. Papaya boosts immunity, enhances digestion and nutrient absorption, and reduces throat and chest inflammation.
How to enjoy: Fresh slices sprinkled with lime juice, or blended into a creamy papaya-ginger smoothie.
Price: ₦2,500, Where To Buy: Shop Mile 12 Market.
4. Carrots: The Beta-Carotene Boost
Carrots are renowned for containing high levels of beta-carotene, a precursor to vitamin A. Vitamin A is essential for healthy mucous membranes (first line of defense against infection), supporting respiratory health, and boosting total immune function.
How to enjoy: Grate raw into salads, steam with other vegetables, or juice with apple and beetroot.
Price: ₦1,500, Where To Buy: Shop 24 HOURS MARKET.
5. Mangoes: The Rainy-Season Treat
Although commonly linked to the dry season, some mango varieties carry on into the early rains. Mangoes are rich in vitamins A and C, as well as dietary fiber. Their benefits include;
Strengthen the skin and mucosal barriers
Promote healthy gut flora
Provide energy and hydration
How to enjoy: Fresh mango cubes, blended into a smoothie, or added to salads for a sweet-spicy kick.
Price: ₦850, Where To Buy: Shop Supermart Nigeria.
6. Spinach: The Iron-Rich Leafy Green
Spinach is a nutritional powerhouse rich in iron, folate, vitamin C, and antioxidants. During the rainy season, when iron-deficiency anaemia can sap your strength, spinach helps by improving oxygen transport in the blood, supporting immune cell proliferation, and fighting oxidative stress
How to enjoy: Added in soups, blended into green smoothies with cucumber and mint, or sautéed with garlic and tomatoes.
Price: ₦3,500, Where To Buy: Shop Supermart Nigeria.
7. Guava: The Under-Appreciated Immunity Booster
Guava contains more vitamin C per 100 g than oranges and provides other immune-boosting antioxidants, including vitamin A, potassium, and fiber. Key benefits include skin repair, improved gut health, and blood pressure management.
How to enjoy: Slice with chili-lime seasoning, or juice and mix in just a hint of honey.
Price: ₦550, Where To Buy: Shop Farmbox.
8. Ginger: The Zesty Anti-Infective Root
Technically a rhizome, ginger is an excellent addition to any rainy-season “fruit and veg” list for its powerful anti-inflammatory and antiviral properties. Ginger can:
Relieve throat soreness and chest congestion
Stimulate circulation and chase away chills
Boost the uptake of vitamin C when added to fruit juices
How to use: Grate over orange juice, add to hot tea with honey, or slice thinly over stir-fries.
Price: ₦2,700, Where To Buy: Shop Supermart Nigeria.
