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五份蔬果 十足健康

五份蔬果 十足健康



不論是科學權威或各界名人,都提倡「每日進食五份蔬果」的原則。衛生署於 2014-16 年的研究指出,94.4%的香港人進食少於 400 克(或五份)蔬果,你很可能是其中一人,所以你有必要了解水果和蔬菜的益處。




  1. 對抗疾病:研究報告顯示,持續進食水果和蔬菜能有效降低患上心臟疾病1、癌症2和糖尿病3的機率。
  1. 提升免疫力:如果你經常患上感冒和咳嗽,便要吸收更多維他命 C,因為他可以改善你的免疫系統,防止你收到疾病感染。柑橘類的水果,如:橙和奇異果都含有豐富維他命C。4
  1. 改善膚質:暗瘡是因臉部受到細菌感染形成的,而蔬果含有豐富的抗氧化劑和維他命 C,每天進食五份可以提升你的免疫力,助你減少臉上的斑點和暗瘡,保持更佳的膚質。
  1. 控制體重:水果和蔬菜都含有豐富的饍食纖維,能減少你的食量,比零食更含有較低的脂肪和卡路里。
  1. 幫助消化:最後,蔬果中的膳食纖維對腸臟活動和消化極為重要,而複合碳水化合物,如:糙米和全麥麵包都是極佳的纖維來源。






  • 一個微小的水果,如:提子、提子乾或莓果。
  • 兩個細小的水果,如:桃或奇異果。
  • 一個中等大小的水果,如:蘋果、梨、橙或香蕉。
  • 一杯 100% 的果汁 (150 毫升)



  • 三湯匙生、熟、冷藏或罐裝的蔬菜,如:胡蘿蔔及豆類。
  • 一個中等大小的番茄
  • 三條芹菜
  • 兩個生菠菜






  1. Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study. Crowe FL, Roddam AW, Key TJ, et al. Eur Heart J. 2011; 32(10): 1235-43.
  2. Diet and cancer. Divisi D, Di Tommaso S, Salvemini S,et al. Acta Biomed 2006; 77; 118-123.
  3. Do simple questions about diet and physical activity help to identify those at risk of Type 2 diabetes? Simmons RK, Harding AH, Wareham NJ, Griffin SJ. Diabet Med 2007: 24(8); 830-835. Nutrition and the immune system. The European Food Information Council. Visited 16 April 2013.
  4. The eatwell plate. NHS choices. Visited 16 April 2013.
  5. A day portion sizes. NHS choices. Visited 16 April 2013.


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