The Washington times. [volume] (Washington [D.C.]) 1902-1939, 1925-05-11
.AT more vegetables.

~ AT more vegetables. AT
them every day. Serve more
IL vegetables. Serve them every
day. They spell better health for
your family. And why?
The human body is busy en-
CINE expanding energy in the form
of work and heat. In return 1T
demands frequent stocking with food
either to replace or to repair lost
strength, or to add to energy al
ready stored The milk, eggs,
cheese. meats, fish, and cereals
which we eat are the fuels which
primarily supply the energy for this
engine.
Vegetables, too, supply to GER
tain extent some of this fuel. But
vegetables are most valuable for the
bulk, mineral salts, vitamines ana
water with which they supply the
human engine, and without which
the body can not work efficiently.
The cellulose structure OF Vege-
tables is necessary, as it gives bulk
TO the intestinal contents and thus
aids digestion. Some vegetables
contain soluble material which in
itself aids digestion, acting as
laxative.
AS for mineral salts, vegetables
sources Of phosphorus, iron and cal
cium, three essential salts for the
body And yet studies have &C
tually revealed that these three
mineral salts are invariably ne
elected in the daily diet and taken
in too small quantities for good
daily balance.
Perhaps you ask what vege-
tables can be included in the daily
menus as rich mineral salt pro-
viders. The following vegetables
containing phosphorus are listed
In the order of their wealth in
this particular mineral salt: celery,
. spinach, mushrooms, lettuce, cauli-
flower, cucumbers, pumpkins, on
ions. radishes, turnips, parsnips,
Ientils, fresh string beans, cabbage,
tomatoes, dried peas, fresh peas,
chard, fresh lima beans, carrots
Red lima beans, bects, potatoes and
sweet potatoes.
Those vegetables containing cal
cium are listed in the order of
their wealth in this particular min
eraI salt: Coliflower, celery, spin
ach, lettuce, chard, turnips, cab
bage, string beans, asparagus, rad
fshes. carrots, parsnips, onions, GU
cumbers, pumpkins, tomatoes, dried
beans, beets, squash, mushrooms.
lentils, dried peas, fresh hlnas,
green peas, dried lima beans, sweet
potatoes, white potatoes, fresh
corn.
Those vegetables containing iron
are listed in the order of their
wealth in this particular mineral
salt: Spinach, lettuce, dandelion
green's, asparagus, string beans,
cabbage. celery. lentils, radishes,
fresh lima beans, dried beans.
Dried peas, dried lima beans,
onions, and string beans are not
only rich in phosphorus. but are
inexpensive sources of it as well.
Cabbage. dried navy beans, string
beans, dried peas, celery and car
rots are not only rich IN calcium l.
but are inexpensive sources as
well. String beans afford notice
ably cheap calcium, iron, and phos-
\ phorus, spinach and lettuce
~ompare Xep1y fYorably with other
SS<Sas sources r iron.
focus as ener fresh, canned,
Negetaples afforded by all.
n OF dried 60. budget will allow
f.E'3r7ne raw vegetable in each day s
menus. Carrots, cabbage, celery,
cucurnbers and lettuce are a few
of the most appe1Zlng raw Vege'
tables served in salad form or as
elaw.
AS for the cooked vegetable
family. II is extensive choice
for every taste. And just a word
as to the method of cooking your
vegetables. You cook some Vege
tables to soften the celluIose struc'
ture. to swell the starch grains
10 improve the flavor, and thereby
increase their digestibility and
palata bility. Since mineral salts
are so essential to the days diet
IL is most desirable then to con
serve them as far as possible.
In boiling vegetab les. which is