Evening star., 1942-04-05

are rich in "a" Grow broccoli,
leaf lettuce, mustard greens. beet
and turnip green's, chard, spinach,
collards, escarole, kale and parsley.
All of these are excellent, and cab
bage, asparagus and fresh beans also
are rated as good sources of "a"
Vitamin c, or ascorbic acid as it
is also known, is needed for the
building and maintaining of we'll
developed teeth structure and for
healthy gums. 1t is valuable in its
help in strengthening the walls of
the tiny blood vessels. Restlessness
and irritability in children and the
tired, rundown feeling which we
adults often complain about are
attributable to the lack of ascorbic
acid. If such a deficiency persists,
the body may become so weakened
that it cannot effectively fight
infection.
The citrus fruits which are the.
primary sources of vitamin G cannot
be grown in this area, but there is
much &C" to be obtained from our
gardens. One medium tomato or
one-half cup of tomato juice will
give 81 of the rs milligrams that
the average man needs. A dish of
Strawberries (l0 berries contains
IS millgrams. Broccoli, beet greens,
cabbage and kale are other good
sources of &C."
Since ttiamin, or B-1 as it is vari-
ously called. is not stored in the
body, it is necessary for us to eat a
certain amount of it each day. Here
again vegetables are important, es-
pecially the green leafy kinds. A
small serving of lima beans con-
tains 100 milligrams of the $500
needed by a moderately active
woman wo' ching approximately 125
pounds. Two ears of corn are equiva-
lent to this quantity of lima beans,
while a half-cup of cooked greens
will furnish even more A white
potato has slightly more B-1 than a
sweet potato, but a half cup of
cooked fresh peas contains 270 MILL
grams. Meat and whole grained
cereals are very important sources
of BID
Vitamin b. or ribohavin is also
found in the green leafy vegetables.
Cooked tender young beet greens are
rich in it. Kale and fresh lima
beans are important sources, while
spinach is even richer. Dried peas,
limas and soybeans are important
sources to be used in the winter.
As for minerals, the garden can
hardly compete with milk and
cheese, but navy beans and all of the
green leafy vegetables contribute no
small amount to the total require
mentS.
Green leafy vegetables are an i'm
portant source of iron, which is
needed for the hemoglobin of the
blood-it carries the oxygen through
the blood stream. Lack of iron
leads to nutritional anemia. Pota-
toes, dried peas, dried beans and
dried fruits are rich sources of iron
Dried apricots and dried peaches
are especially rich in iron.
The kinds of vegetables mentioned
are not the only sources of vitamins
and minerals, nor are all varieties
of each kind equally rich. How
ever, there is no question but that
we can obtain a substantial proper
tion of these vitally needed elements
from our garden. 1t becomes clear
then that the gardener should en-
deavor to maintain a continuous
supply of both fresh vegetables and
fresh fruits.
1t is well to remember that if the
vegetables are to be rich in vita
minis they must be well grown. Poor
soil, lacking in plant food and mois-
ture can hardly be expected to pro-
duce vitamin-rich crops. Let's plant
our vegetables in good soil, give
them good culture and grow our
own health"
Good seed, good soil, good culture,
picked in their prime, cooked prop
erly means good health and enjoy
able food-or, If YOU please, 1t Is,
vegetables for vitality for victoTN