This is the second, weekly vitamin-rich post (see here for week one). Each week, I’ll be focusing on foods rich in a particular vitamin/mineral.

These posts are inspired by a study commissioned by Boots Health Club. which found that hectic life styles can aid in causing vitamin & mineral deficiencies in young adults. I’ll be including a quick vitamin rich recipe, which can easily fit into a hectic way of living.

This week is…

Vitamin C

Most of us are aware that vitamin C helps to boost the immune system, which is why we all grab for the vitamin C when we feel a cold coming on. It is also important for wound healing and for the growth and repair of tissues in all parts of your body.

Deficiency in vitamin C can result in dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums, decreased wound-healing rate, easy bruising and many other symptoms.

Vitamin C rich foods

sweet potatoes.
collard greens, kale, brussel sprouts,
red cabbage, snow peas, broccoli
both canned and fresh tomatoes
red peppers
citrus fruit
Kiwi fruit
strawberries

Vita-Rich Recipe 2

Quick Beef and Sweet Potato Chili (leave out the beef if you’re veggie!)

Serves 2-3

250g Lean Beef mince / cubed beef
1 medium-large sweet potato
1 tablespoons light or extra-virgin olive oil
1 chopped onion
1-2 garlic cloves
1 medium red bell pepper, diced
1 can kidney beans, drained and rinsed
1 can chopped tomatoes
1 or 2 small fresh hot chilies, minced,
1 teaspoons ground cumin
1/2 teaspoon dried oregano
Salt to taste

1) Bake or microwave the sweet potato on high until just firm. When cool enough to handle, peel and cut into 3/4-inch dice. Set aside.

2) Heat the oil in a large soup pot. Brown off the beef. Add the onion and garlic and sauté over medium heat until golden. Add the bell pepper, beans, tomatoes, chilies, cumin, and oregano. Bring to a simmer. Cover and simmer gently for 15 minutes. Add the sweet potatoes and continue to simmer until the vegetables are tender and beef thoroughly cooked, 10 to 15 minutes.

3) Season lightly with salt. If time allows, let stand off the heat for 1 or 2 hours, then heat through as needed.

Next week, Vitamin A!

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