Eat Your Vegetables They'Re Good For You.

Sounds familiar?
Yes, that is the constant nagging we would
often hear from our parents since young.

They would use all sorts of
methods to coax us into
eating vegetables, but we
would not fall for that
horrible, bitter taste.

However, did you know that
the bitter taste is actually due to
the presence of phytonutrients,
which have numerous antioxidative
properties that are good for you?

Phytonutrients are bioactive compounds
concentrated in the skins of vegetables
and plant based food. They help to

Strengthen
immunity

Cleanse
body

Boost energy
levels

Support
gastrointestinal
functions

Increase
antioxidant
protection

Protect against
free radical
damage

However, most people do not obtain enough
phytonutrients in their diet, leading to poor
health and immunity.

Reasons Why We don't Get Enough Phytonurtients

The heavy demands of life (e.g.
travelling frequently, rushing to
meet deadlines, household chores,
taking care of our loved ones) make
it difficult for us to make healthier
food choices.

6 out of 10 adults in developed
countries eat out at least 4 times a
week. This makes it difficult to choose
healthier options, thus decreasing the
amount of phytonutrients in our diet.

A diet filled with sugar and
carbohydrates can easily quench
our hunger and is conveniently
available everywhere (e.g. fast
food). Hence, we tend to lean
towards these unhealthy food
options due to our food palate.

A lack of time makes vegetables a
hassle to prepare, especially with
their short shelf life. Furthermore,
frying or boiling your vegetables
alters their nutritional value, reducing
the amount of phytonutrients that
you actually get.

Phytonutrients are mainly bitter,
making it difficult to consume
especially if we enjoy eating
sugary food.

8 out of 10 people do not
consume enough "colour" in
their diet. The vibrant colours
of fruits and vegetables
actually inform us of the
specific phytonutrient benefit
that they contain.

e.g. Parsley,
broccoli
Promote
healthy cell
growth²

e.g. Tomatoes,
cranberries
Support
prostate and
urinary tract
health²

e.g. Carrots,
yellow pears
Boost immunity
and maintain
healthy eyesight²

e.g. Onions,
garlic
Support
healthy
heart2

e.g. Brinjal,
blueberries
Facilitate
memory
function²

It is recommended to take at least 400g of fruit
and vegetables everyday to meet your required
phytonutrient intake¹.

Consuming everything on this plate would
help you hit your required phytonutrient intake.

12 baby carrots

1 large cup of corn

1 large sweet potato

2 large stalks of
celery

1 cup cooked (or 2
cups raw) vegetables
of any kind

10 broccoli florets

HOW IS EATING THAT MANY
VEGETABLES EVEN POSSIBLE?!

Eat vegetables raw, boil or
steam them with minimal
water to retain higher
amounts of phytonutrients.³

Pre-pack some vegetables in
containers for easy access
and convenience. This will
make up for your low
phytonutrient count, even if
you are eating out.⁴

A good gauge for hitting your
required phytonutrient intake
would be to ensure that fruits
and vegetables make up half
of your plate, even when you
are eating out.

Choose food options that are
low in carbohydrates but high
in protein and vegetables.

Consider eating at home
instead of eating out – this
would not only allow you to
boost your phytonutrient
intake with fresh vegetables,
but save some money as well!

Take green superfood
supplements such as
Spirulina, Green Barley and
Chlorella, which are not only
rich in phytonutrients, but full
of vitamins and minerals to
boost your everyday health!

Protect against
free radical
damage

Maintain healthy
body pH level

Cleanse body

LAC GREEN BARLEY &
JUICE CONCENTRATE

*available in capsule and powder form

Strengthen body
immunity

Promote healthier
and clearer skin

Boost energy levels

LAC SUPERIOR
CHLORELLA

Protect against
oxidative damage

Promote production
of healthy red
blood cells

Boost immunity

LAC SPIRULINA

Regulate bowel
movement

Support digestion
and nutrient
absorption

Healthy Choles
cholesterol levels

LAC COLON GUARD

*available in capsule and powder form

Balance body pH

Boost antioxidant
protection

Overcome bad
breath and body
odour

LAC NUTRI-GREEN

Boost energy levels

Cleanse body

Strengthen body
immunity against
free radicals

LAC WHEATGRASS

Neutralise toxins

Balance body pH

Strengthen body
immunity

LAC VEGISHIELD

Corn is a member of
the grass family.

A tomato is a fruit!

Adding frozen vegetables
to your cooking pot without
thawing or soaking can help
to keep the nutrients intact.

Steaming is one of the
best cooking methods
for preserving nutrients
in vegetables.

Choose ready-to-eat
vegetables without
added salt

Cucumbers can be used
to erase pen marks when
you've made a mistake

Spirulina contains
26 times more calcium
than milk.

Green Barley contains
7 times more Vitamin C
than oranges and 5 times
more iron than spinach.

In ancient Egypt, radishes
was paid as wages to those
who built the pyramids.

To avoid crying while
cutting onions, hold a slice
of bread in your mouth.

Mushrooms have their
own immune system.

Broccoli contains more
protein than steak.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189118/#ref15
2. https://health.mo.gov/living/families/wic/wiclwp/pdf/phytonutrients.pdf
https://academic.oup.com/ajcn/article/78/3/517S/4689990
3. http://www.scientificamerican.com/article/raw-veggies-are-healthier
4. https://www.healthhub.sg/programmes/56/fruits-and-veggies
5. https://i.pinimg.com/736x/e6/4e/97/e64e973ad9cc1e5d2aef1ade12c27661.jpg