--- title: "吃蔬菜就夠了？　一些營養素須從水果中獲得 - FoodNo1.com" description: "現代人生活忙碌，三餐經常外食就草草解決，注重健康的人可能會多點一盤燙青菜，但水果可就不一定會吃到了。營養專家指出，蔬果類都富含維生素C，不過蔬菜煮熟容易流失，建議從水果中攝取最好。7成國人少吃水果長庚科技大學保健營養系教授劉珍芳指出，根據國健署資料統計，高達7成國人水果攝取量不足，..." url: "https://www.foodno1.com/ch-dishes-menu/seafood-type/3526-2017-05-29-18-06-04.html" date: "2026-06-27T02:13:05+00:00" language: "zh-TW" --- # 吃蔬菜就夠了？ 一些營養素須從水果中獲得 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年五26日 點擊數: 2343 ![](https://www.foodno1.com/images/obhealthno1/2017-05/ccbf040e91.jpeg) 你今天有吃水果嗎？現代人生活忙碌，三餐經常外食就草草解決，注重健康的人可能會多點一盤燙青菜，但水果可就不一定會吃到了。營養專家指出，蔬果類都富含維生素C，不過蔬菜煮熟容易流失，建議從水果中攝取最好。 **7成國人少吃水果** 長庚科技大學保健營養系教授劉珍芳指出，根據國健署資料統計，高達7成國人水果攝取量不足，最大原因就是外食，也有不少人認為有吃蔬菜就足夠；事實上，根據國人每日蔬果攝取量為5至9份，每天至少攝取3種蔬菜、2種水果。 **水果富含這些營養素** 吃水果有什麼好處？劉珍芳教授說明，水果多為生食，可以完整攝取各種營養素，包括膳食纖維、維生素、礦物質、微量元素、植化素、酵素等。常見有維生素C、維生素B群、維生素D、維生素E、維生素K，以及鈣、鎂、磷、鉀、鈉等礦物質，人體必需的微量元素，例如鉻、銅、碘、錳、鉬、硒、鋅、氟化物。 **水溶性維生素C 容易缺乏** 劉珍芳教授強調，水果中重要的營養素就是維生素C，是一種水溶性維生素，容易流失，具有調節免疫系統、協助荷爾蒙合成、減少疲勞感、維持骨骼肌肉功能，以及製造多種酵素；若人體缺乏維生素C，容易感到疲勞、傷口難以癒合、皮膚黏膜出血等。 **攝取足夠維生素C 吃水果就對了** 劉珍芳教授表示，成年人每天維生素C攝取量為100毫克，從蔬菜中攝取可能難以達標，建議外食族可選擇高維生素C的水果，例如奇異果、芭樂、番茄、鳳梨、木瓜及莓果類。 - [ 糖水 ](https://www.foodno1.com/component/tags/tag/%E7%B3%96%E6%B0%B4.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 魚露 ](https://www.foodno1.com/component/tags/tag/%E9%AD%9A%E9%9C%B2.html) - [ 鵝翼 ](https://www.foodno1.com/component/tags/tag/%E9%B5%9D%E7%BF%BC.html) - [ 蟲草花 ](https://www.foodno1.com/component/tags/tag/%E8%9F%B2%E8%8D%89%E8%8A%B1.html) - [ 潤肺止咳 ](https://www.foodno1.com/component/tags/tag/%E6%BD%A4%E8%82%BA%E6%AD%A2%E5%92%B3.html) - [ 高壓生活 ](https://www.foodno1.com/component/tags/tag/%E9%AB%98%E5%A3%93%E7%94%9F%E6%B4%BB.html) - [ 蠔豉 ](https://www.foodno1.com/component/tags/tag/%E8%A0%94%E8%B1%89.html) - [ 鮮味 ](https://www.foodno1.com/component/tags/tag/umami.html) - [ 香味 ](https://www.foodno1.com/component/tags/tag/aroma.html) - [ 清味 ](https://www.foodno1.com/component/tags/tag/light.html) - [ 魚類 ](https://www.foodno1.com/component/tags/tag/fish.html) - [ 海魚 ](https://www.foodno1.com/component/tags/tag/sea-fish.html) - [ 淡水魚 ](https://www.foodno1.com/component/tags/tag/freshwater-fish.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/ch-dishes-menu/seafood-type/3526-2017-05-29-18-06-04.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. 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