A study commissioned by Boots Health Club has found that large numbers of young adults aged 19-24 are risking their health because of chronic lack of vitamins in their diet. Poor eating habits, binge drinking and smoking are increasingly to blame for a rise in so-called “vita-rexics” - young adults who are not receiving enough nutrients through their diet. More than half the women and one-third of the men included in the study were found to be deficient in calcium, which is essential for bone health.

A total of 96 per cent were at risk of being iron deficient, which could lead to anaemia - a condition that leaves the sufferer feeling tired and weak. Dr Ann Walker from Reading University said lifestyle choices were at fault - many people work long hours, have poor diets and little time for exercise.

I know many people would argue that taking vitamins and supplements would be an option for people with hectic life-styles. But cooking something healthy and nutritious for dinner, does not have to involve hours of slaving in the kitchen. With a little preparation and fore-thought, some meals can take only as long as a microwave dinner would.

Over the coming weeks, I’ll be writing a weekly post focusing on vitamin-rich foods and quick easy recipes incorporating those foods. For this first ‘vitamins’ post, I’ll be focusing on calcium-rich foods.

Calcium

56% of women and 34% of men tested in the study were shown to be deficient in calcium. This can cause muscle cramping, eye twitching, brittle nails and headaches. Long term, calcium deficiency can lead to osteoporosis in later life.

Calcium rich foods

Dairy: Milk, cheese, yogurt

Nuts & Seeds: almonds, sesame seeds,

Soy products: soya milk & tofu,

Dark green leafy veg: kale, broccoli,

Fish: canned sardines! You eat the softened bones which are calcium-rich.

Vita-Rich Recipe 1

Broccoli Sesame Stir-Fry

This stir-fry is excellent as a side dish or as a simple dinner - add chicken or tofu.

1 Tbsp Tamari soy sauce
1 tsp Natural brown sugar
1.5 Tbsp Cornstarch or arrowroot powder
1 250 mL water
1 Tbsp Sesame oil
1-2 Cloves garlic, crushed
2 cups Broccoli pieces, florets and stems (you could use chinese broccoli instead).
Freshly ground black pepper
1-2 spring onions, sliced diagonally
1-2 Tbsp Sesame seeds

In a small bowl, mix together the tamari soy sauce, brown sugar, cornstarch, and water. Mix well.

In a large wok, over medium high heat, add the sesame oil, and then the garlic. Sauté for 30 seconds. Add broccoli pieces, stirring quickly to cover with oil and garlic. Cover and let cook for 3 minutes until the broccoli is bright green. Add a little (1 to 2 Tbsp) water if necessary. Add the tamari and cornstarch mixture and stir until thickened, about 30 seconds. Sprinkle with sesame seeds and black pepper and serve. Garnish with spring onion slices. Serves 2.

Next week, I’ll be looking at vitamin C - rich foods to help us get fewer colds this winter.

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