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THE MINERALS

The mineral salts are:

1. calcium

2. magnesium

3. potassium

4. sodium

5. phosphate

6. sulphate

7. carbonate

8. chloride

9. iron

10. iodine

   Manufactured foods are partially robbed of these essential minerals. This is clearly seen when white flour is compared with the whole wheat, and polished rice with the brown rice:

                        Per Cent of Ash

            White Flour                 .50

            Entire Wheat               1.75

            Polished Rice              .40

            Unpolished Rice         1.00

   The following foods are valuable sources of calcium, phosphate, and iron:

Almonds         milk, whole    

Barley

beans, dried

bread, entire

wheat

cauliflower

dates

egg, yolk

figs, dried

lentils, dried   

oatmeal, dry

olives

peanuts

peas, dried

raisins

turnip tops

walnuts

wheat

wheat bran     

                                   

Calcium particularly found in:

almonds

beans, dried

cauliflower

egg, yolk

figs, dried

lentils, dried

milk, whole

oatmeal, dry    olives

peanuts

peas, dried

prunes

turnip tops

walnuts

wheat bran     

Phosphate particularly found in:

almonds

barley

dried beans

egg, yolk

peas, dried

walnuts            entire wheat

lentils, dried

oatmeal

peanuts

raisins

wheat bran     

Iron particularly found in:

 

beans, dried

bran, wheat

egg yolk          green vegetables

wheat 

Other minerals have their chief food sources as follows:

Sodium                        Potassium

bread   nuts    

fruits    table salts       

Milk    vegetables      

Molasses                    

Magnesium

beans

beets

cereals

pineapple

potatoes           Sulphur

gluten

soy beans

(We may expect that in health and on an ordinary diet the sulphur requirement will usually be covered when the protein supply is adequate.)   

   As a rule appreciable amounts of Iodine are contained in:

bananas

beets

green peas

lettuce

melons

radishes

tomatoes

turnips

   Where iodine is lacking in the soil it is also lacking in the water. In such regions goiter is more prevalent than elsewhere.

OXYGEN AND ITS FUNCTION

   A man can live for weeks without food, for days without water; but only a few minutes without oxygen. Oxygen makes possible the utilization of food. It is an odorless, tasteless, colorless gas, slightly heavier than air.

   In chemical combination with hemoglobin, oxygen is carried in the blood stream. Oxygen oxidizes the elements yielding heat and energy. Thus anemia lowers the energy. It is just as important to have an abundant supply of pure oxygen as it is to have an abundant supply of food elements.

Carbohydrates

   The carbohydrate foods are non-nitrogenous foods. The carbohydrates contain carbon, hydrogen, and oxygen. Their energy is used by the body either in the form of work or heat. They include all vegetables and fruits containing either starch or sugar. Those which produce the most energy are:

cereals

honey

sugar

potatoes

   All starchy foods require a great amount of cooking than other foods, because the starch is surrounded by a covering which cannot be digested when raw.

   The principal starchy foods are:

artichokes

barley, natural brown

beans, dried

bread

cereals

flours

lentils  peas

potatoes

prunes

pumpkin

rice

spaghetti, whole wheat

           

Fats

            Fats have the greatest food value of all foods, nearly two and one-half times as great as that of carbohydrates.

   The principle fats are:

almond oil

avocados

coconut oil

cottonseed oil

sesame oil       cream

egg yolk

olive oil

peanut oil

soy bean oil    

Proteins

   The proteins are nitrogenous foods, and are derived chiefly from:

eggs    

peas

grains

soy beans and other beans

milk

nuts

   Though not so easily digested as the carbohydrates, these foods furnish energy and build up the body.

Vitamins

   Though we do not as yet thoroughly understand the vitamins, yet it is generally considered that they are to maintain health, and to prevent scurvy, pellagra, beriberi, and other diseases.

   Vitamin A is soluble in fats, and although exposure to oxygen weakens it, it is not affected by heat.

   Deficiency of vitamin A causes retarded growth, increased susceptibility to infections, especially of the lungs, nose, and eyes, inability to see well at night, and makes the skin and hair dry and scaly.

   The average daily requirement of vitamin A is about 7000 units. The following list indicates the best sources of vitamin A:

            One ounce of                          Units

                             Spinach        contains about   3000

            carrots, raw     "                      "               1000

            cheese             "                      "                1000

            leafy lettuce    "                      "                500

            butter               "                      "                600

            squash              "                      "                700

            Other sources of vitamin A, are:

    Apricots; artichokes; yellow asparagus; avocados; bananas; beans; beet greens; blackberries; broccoli; Brussels sprouts; cantaloupes; celery; unbleached corn; yellow corn meal; yellow dandelion; dates; escarole; green beans; kaIe; oranges; parsley; peaches; yellow peas; peas, dried; pineapple; prunes; sweet potatoes; tomatoes; tomatoes, yellow; turnip greens; water cress.

   Vitamin B complex is compounded of vitamin B1 or thiamin, vitamin B2 or riboflavin, and vitamin B6 or nicotinic acid. As to the daily requirement there is no definite knowledge. Lack of these vitamins causes pellagra, beriberi, loss of appetite, sore lips, intestinal indigestion with constipation and retarded growth.

               Foods rich in vitamin B complex are:

Beans, red kidney; beans, soy; cabbage; carrots; cereals, whole grain; cheese; eggs; flour, whole wheat; kale; mustard greens; peanuts; peas, fresh green or dried; prunes; spinach; tomato juice; turnip greens; wheat germ; brewer's yeast.

   Vitamin B1 or thiamin, is the anti-neuritis vitamin. It is mainly found in whole grain cereal and nuts. Alkalis and heat weaken it, and hence it is best obtained from raw foods.

   The average daily requirements of vitamin B1 for infants is about 50 units, and about 250 units for adults. Daily requirement for mothers during pregnancy is 600 units or more.

   The best sources of this vitamin are:

One ounce of                                                   units

 wheat germ              contains about               200

 prunes                         "          "                      20

 peanuts                       "          "                      60

 spinach                       "          "                      20

 malted milk                "          "                      50

 canned corn                "          "                      15

 whole wheat bread     "          "                      22

 almonds                     "          "                      25

   Other sources of Vitamin B1 are:

Apples; avocados; bananas; cauliflower; dates; grapefruit; beans, green; beans, lima; beans, navy; beets; brussels sprouts; cantaloupe; carrots; lettuce; onions; parsnips; pears; pineapple; plums; tangerines.

   Vitamin C is the anti-scorbutic vitamin, and is also called Cevitamic Acid or Ascorbic Acid. It is found mainly in citrus fruits, and though it is soluble in water, It is weakened by oxygen or alkalies.

   Deficiency of vitamin C causes scurvy, sore and bleeding gums, sore and swollen joints, and a tendency to hemorrhage. The average daily requirement is 300 units for infants and 1000 units for adults.

            Its main sources are:

One ounce of                                       units

orange juice    contains about                                      250

lemon                          "                      "                        250

grapefruit                    "                      "                        250

raw cabbage                "                      "                        150

tomatoe juice              "                      "                        100

strawberry juice          "                      "                        100

cranberries                  "                      "                          80

pineapple juice           "                      "                          40

               Other sources of Vitamin C:

            Apples; fresh asparagus; avocados; bananas; beans, green; beet greens; endive; greens; kale; lettuce; onions; peaches.

   Vitamin D is the anti-rachitic vitamin, and its chief source is sunshine. Deficiency of this vitamin causes rickets, delayed dentition, bow-legs, abdominal protrusion, and weakness. The average dally requirements for infants is from 500 to 1000 units, and from 500 to 600 units for adults.

   Besides in sunshine, this vitamin is found mainly in:

5 drops viosterol in oil contains about 800 units

1 ounce egg yolk contains about 50-100 units

1 ounce butter contains about 25 units. It is used in the prevention of rickets and other bone diseases, such as osteomalacia and non-union after a fracture, infantile convulsions, and arthritis.

   Scientists and child specialists, as well as health experts the world over, insist that every baby and every growing child should be exposed o the direct sunshine every day if possible. But since children cannot always get enough sunshine in some parts of the United States during many months of the year, they may need viosterol or other vitamin "D" preparations from September to June, and on all other days when they are not given a sun-bath with most of their clothing removed.

   Health records show that the number of baby sicknesses and baby deaths starts to climb at the beginning of winter season -- due to colds, bronchitis, pneumonia, and influenza. This may be due to lack of sunshine or vitamin D.

   Vitamin E is the anti-sterility vitamin. It is soluble in oil, and is not affected by heating or cooking. Deficiency of this vitamin causes habitual abortion and sterility.

   An ordinary diet supplies all the vitamin E that is needed, but in case of habitual and repeated abortion, an additional supply of vitamin E may be necessary, though the average requirement is not known.

   The best sources of vitamin E are:

Cottonseed oil; wheat germ oil; rice germ oil; whole grain cereals; leafy vegetables.

   Other sources of Vitamin E:

Milk; vegetable oils; oats; egg yolk; corn; peas.

   Vitamin K, the coagulation vitamin, forms prothrombin. The necessary average daily amount is not known.

   It is found in: spinach and other leafy vegetables; alfalfa; tomatoes; cereals; cabbage; soy bean oil; cereals.

   This vitamin prevents hemorrhage in newborn infants and in cases of jaundice and other diseases of the liver and intestines, though it has not been found helpful in hemophilia and menorrhagla.

   Other vitamin-like substances which have been partially investigated and described include the following:

   Vitamin K from blue grass juice, which seems to cause more rapid growth.

   Vitamin P. or citrin is helpful in purpura and some types of hemorrhage, and is obtained from lemon peel.

   Vitamin F. from fatty acids, seemingly promotes growth.

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THE SUMMER AND THE WINTER DIET