Monsoon seasonal fruits: their nutrients, benefits and how to eat them safely

The monsoon fills Bangladesh's markets with local seasonal fruits: jamun (black plum), jamrul (wax apple), latkan (Burmese grape), dewa, custard apple, guava and pineapple. A Jagonews24 lifestyle report on 27 June 2026 quoted nutritionists as saying that eating fruit grown in its own season is better than looking for every fruit all year round, because seasonal fruit tends to be fresher. Here is what the World Health Organization (WHO), the UK's National Health Service (NHS) and the US National Institutes of Health (NIH) say about the benefits that hold up.

According to the NHS, fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They are also an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestive problems. The NHS adds that fruit and vegetables can help reduce the risk of heart disease, stroke and some types of cancer.

The WHO healthy diet fact sheet, updated in January 2026, says everyone older than 10 should aim for at least 400 grams of fruit and vegetables a day, with at least 250 grams for children aged 2 to 5 and at least 350 grams for those aged 6 to 9. It also recommends at least 25 grams a day of naturally occurring dietary fibre from food. The NHS advises eating a variety, because different fruits and vegetables contain different combinations of fibre, vitamins and minerals.

The US Department of Agriculture's FoodData Central database lists 100 grams of raw guava as containing 228.3 milligrams of vitamin C, 5.4 grams of fibre, 417 milligrams of potassium and 80.8 grams of water. The same weight of raw pineapple holds 86 grams of water and 47.8 milligrams of vitamin C, and raw jamun (Java plum) 83.1 grams of water and 14.3 milligrams of vitamin C.

The Jagonews24 report said fruit produced in season is usually fresher than fruit stored for a long time and brought from far away, and that it is relatively cheaper in season. The NIH notes that the vitamin C content of food can be reduced by prolonged storage and by cooking, and that many of the best sources of vitamin C, such as fruits, are usually eaten raw.

The NIH Office of Dietary Supplements says the body needs vitamin C to make collagen, a protein required to help wounds heal. Vitamin C also improves the absorption of iron from plant foods and helps the immune system work properly to protect the body from disease. It is an antioxidant that helps protect cells from damage caused by free radicals.

The NIH also notes that for most people vitamin C supplements do not reduce the risk of catching a cold. People who take them regularly might have slightly shorter or milder colds, but taking vitamin C after cold symptoms start does not appear to help.

• Choose fresh fruit when buying.
• Wash fruit thoroughly under clean running water before cutting or eating it. The US Food and Drug Administration (FDA) advises against soap, detergent or commercial produce washes.
• Do not leave cut fruit out for long; eat it soon. The FDA advises refrigerating fruit bought pre-cut or packaged.
• Rather than eating a lot of fruit at once, eat moderate amounts of different fruits every day.

People with diabetes or kidney disease should ask a doctor or dietitian which fruits to eat and how much. Anyone with a health concern should see a doctor.

Photo: Azimronnie / Wikimedia Commons (CC BY-SA 4.0)

Sources: Jagonews24, World Health Organization (WHO), UK National Health Service (NHS), US National Institutes of Health Office of Dietary Supplements (NIH ODS), USDA FoodData Central, US Food and Drug Administration (FDA)