Guarchibao - healthy food

Zinc is very important for a healthy immune system. Many vegans and vegetarians wonder if they are getting enough zinc through their plant based diet and if they need to supplement.

In general, adult females should consume 8 mg and adult men 11 mg of zinc per day. Vegan or vegetarian females would need to increase the daily amount to about 12 mg of plant based zinc and men to about 16.5 mg zinc. Signs of a zinc deficiency can show through a weak immune system and loss of appetite.

Chia Lemon Water 🍋

Start your day of by drinking 8-12oz of water in the morning. This is particularly important during a diet change as it improves cognitive function, gastrointestinal function, kidney function, decrease headaches.

If you need a little flavour in your water, add a slice of lemon or try this recipe.
Make it Sweet: Add maple syrup.
Make it Spicy: Add a pinch of cayenne pepper.

Ingredients
• 2 cups water
• 1 tbsp Chia Seeds
• 1/4 lemon juiced
1 Stir together all ingredients in a tall glass or mason jar.
2 Let sit for 5 minutes or until chia seeds swell. Enjoy!