鲜榨果汁最健康，每天一杯排毒养颜：排毒没有人体证据（见 排毒清肠）；养颜靠的维生素 C 有一定依据，但一杯鲜榨的糖负担同时存在。鲜榨比加糖饮料好，但比不过整个水果；把鲜榨捧成神话，是把比汽水好偷换成了最好。
果汁补维生素 C，生病要多喝：维生素 C 这部分有依据（一小杯差不多够一天），但生病时多喝果汁，叠加上去的是游离糖，对血糖波动大的人、对孩子尤其不划算。想补维生素 C，含量最高的是红椒、猕猴桃和整个水果，不是果汁。
参考文献 · 5
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Orange juice, raw (SR Legacy, FDC ID 169098) and Oranges, raw, all commercial varieties (FDC ID 169097). Juice per 100 g: 45 kcal, 10.4 g carbohydrate of which 8.4 g sugars, 0.2 g fibre, 50.0 mg vitamin C. Whole orange per 100 g: 47 kcal, 9.35 g sugars, 2.4 g fibre, 53.2 mg vitamin C — the sugar survives juicing, the fibre does not. fdc.nal.usda.gov
World Health Organization. (2015). Guideline: Sugars intake for adults and children. Geneva: WHO. Recommends reducing free sugars to <10% of total energy intake (strong recommendation), and suggests a further reduction to <5% (conditional). 'Free sugars' include monosaccharides and disaccharides added by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates — explicitly distinguishing them from the intrinsic sugars in whole fruit, vegetables, and milk. www.who.int/publications/i/item/9789241549028
Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. (2013). Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ, 347, f5001. Across 187,382 participants in three cohorts, higher whole-fruit intake was associated with lower type 2 diabetes risk while higher fruit-juice intake was associated with higher risk; substituting whole fruit for juice was associated with lower risk. Abstract figures (NHS, NHS II, HPFS; 12,198 cases): per 3 servings a week, whole fruit HR 0.98; blueberries 0.74, grapes and raisins 0.88, apples and pears 0.93, bananas 0.95, cantaloupe 1.10; fruit juice 1.08 (1.05-1.11). Observational (abstract, PMID 23990623). 10.1136/bmj.f5001
Heyman, M. B., & Abrams, S. A.; American Academy of Pediatrics Section on Gastroenterology, Hepatology, and Nutrition and Committee on Nutrition. (2017). Fruit juice in infants, children, and adolescents: current recommendations. Pediatrics, 139(6), e20170967. No fruit juice below 1 year of age; at most 4 oz/day for ages 1-3, 4-6 oz/day for ages 4-6, and 8 oz/day for ages 7-18; whole fruit is preferred over juice throughout. 10.1542/peds.2017-0967