Vitamin C supplementation for this group of workers plays an important role in strengthening resistance, reducing fatigue and protecting long-term health.
Among the natural sources of vitamin C, papaya is a familiar, easy-to-find fruit, reasonably priced and very suitable to include in the daily diet of workers.
Papaya contains an abundant amount of vitamin C, on average about 60–70 mg of vitamin C in 100g of ripe fruit, meeting most of the body's daily vitamin C needs.
Vitamin C helps strengthen the immune system, supports collagen production, protects cells from the harmful effects of free radicals and promotes the process of physical recovery after labor. Especially, for workers who are often tired or prone to flu, eating papaya regularly helps the body become healthier and more enduring.
How to eat papaya directly affects the ability to absorb vitamin C. To retain nutrients, workers should prioritize eating ripe fresh papaya, limiting processing at high temperatures because vitamin C is easily decomposed when cooked.
A portion of papaya eaten directly after the main meal or used as a snack between shifts is an ideal choice, both helping to supplement vitamins, and creating a feeling of light fullness and reducing stress.
Papaya can be combined with other foods to increase vitamin C absorption efficiency. Pureed papaya smoothies with oranges, bananas or unsweetened yogurt not only help diversify flavors but also provide more minerals and beneficial bacteria for the digestive system.
For outdoor workers, a cool cup of papaya smoothie also helps replenish water and reduce fatigue quickly.
The time to eat papaya also needs to be noted. Morning or early afternoon is when the body absorbs vitamin C best, while supporting energy maintenance for the working process. Avoid eating too much papaya late in the evening because it can cause bloating in some people with sensitive digestive systems.
Papaya is a natural, safe and effective source of vitamin C for workers if used properly. Maintaining the habit of eating papaya combined with a balanced diet will contribute to improving health, resistance and long-term labor efficiency.
