The essential vitamins for
a Healthy Winter!

During winter your immune system is more sensitive and weaker than the other seasons, and that’s why you get sick more often. These common winter sicknesses (flu, colds, sore throat) are caused by vitamins or minerals deficiencies. To spend a happy healthy winter, pop to your local  store to get all the essential vitamins & minerals needed. Each vitamin plays an important role in your body, improving your energy, boosting your vitality.

Check out our guide list!

Vitamin C

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Vitamin C doesn’t prevent colds and the flu, but it can reduce the length and severity of symptoms. Vitamin C acts as an antioxidant. This means it protects the body against disease including heart disease and cancer. It is vital for the production of collagen, used to build body tissue and bones.

Where to find it?

Fresh fruit and vegetables, citrus fruits, kiwi fruit, strawberries and cranberries are an excellent source of vitamin C. Green vegetables (cabbage, broccoli and beans) and potatoes all contain high levels.

Iron 

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Iron is essential for the formation of red blood cells which carries oxygen around the body. A good intake of iron is necessary for energy, intellectual performance and vitality. A lack of iron leads to anaemia – where the body is unable to transport oxygen around the body causing lethargy and listlessness. Excessive iron may damage organs.

Where to find it?

Red meat is a rich source of iron. Other sources include cereal products, bread, flour, eggs, beans, lentils and dried fruit. Taking Vitamin C alongside iron helps with its absorption.

Vitamin D

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Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation.

Where to find it?

This essential vitamin is only absorbed when the body is exposed to sunlight. However, if you are not able to meet this requirement by this natural source, then vitamin D can be found in  milk and cereals.

Magnesium 

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Magnesium is required for more than 300 biochemical reactions in the body. It helps regulate blood pressure, maintains bone strength, and ensures a healthy immune system.

Where to find it?

Halibut, nuts, peanut butter, spinach, oatmeal, beans, lentils.

Vitamin E 

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Vitamin E acts as an antioxidant protecting cell membranes from damage, and is thought to protect against some cancers and heart disease.

 Where to find it?

Nuts and oil are an excellent source of vitamin E. Green leafy vegetables (broccoli, spinach and cabbage) and cereals are also rich in vitamin E

 

Raw coconut water 

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Also our raw coconut water is full of vitamins and minerals, to name a few our Chi raw coconut water include Chloride, Iron, as well as important electrolytes such as Potassium, Magnesium, Calcium, Sodium, and Phosphorous. In fact, the potassium content in coconut water is close to twice the amount in a banana. 

Cold
remedies

As the day are getting colder, you don’t know how to dress with the temperature changing . One day it’s warm another day it’s cold… The perfect season to get a cold! At Chi HQ  we all had a cold, sneezing a hundred times per day, blowing your nose until it becomes red. Want to know how to get through your cold quickly? Your doctor can’t do much to cure it. However, some foods and drinks can cut a cold short!


If you want to know what you should eat or drink during a cold, this article is for you;)

1. What to eat?

Lemon and orange

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Lemon and orange are full of vitamin C, which may help shorten a cold and work as a natural decongestant. Aim for 500 mg of vitamin C four times a day.  Other good sources of vitamin C include strawberries, tomatoes, and broccoli.

Soup

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Hot soup raises the temperature in your nose and throat, creating an inhospitable environment for viruses that prefer cooler, drier climes. 

 

Hot peppers

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 Hot chili peppers contain capsaicin, the compound that gives them their kick and acts as a decongestant to help relieve a stuffy nose. Can’t stand the heat? Mild bell peppers can help, too. They don’t have capsaicin, but they’re full of vitamin C.

Garlic and ginger

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During cold and flu season, one popular folk remedy is to eat a spoonful of raw, chopped garlic cloves – or even to gnaw right on a fresh clove! Not excited to eat raw garlic?  You can try to put some in your vegetable smoothie or just make some toast with it and add some olive oil.

What to drink?

Hot tea

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Drink plenty of liquids to stay hydrated during a cold, and make sure they’re hot. Black tea helps soothe a sore throat and chase away the chills with a good dose of virus-fighting interferon. Add some honey and a squeeze of lemon for vitamin C.

Raw coconut water

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Hydration is so important especially when you have a cold. To achieve proper hydration, your body needs electrolytes to help maintain a state of fluid balance. Coconut water is a perfect source of electrolytes, you can find even more electrolytes in the Chi Raw coconut water, because it’s 100% Raw, not heated! It’s the freshest coconut water that you can find.