AN APPLE A DAY

Hutt News, Volume 13, Issue 23, 15 November 1939, Page 1

AN APPLE A DAY

(By H. K. and D. W. Adamson)

(Health Consultants.)

"An apple a day keeps the doctor away," runs an old Baying. Now, we have nothing but praise for the apple. It is a splendid fruit, and to eat one daily is a step in the right direction, but in the light of modern food science, something more than a mere apple daily is required to keep the bogey-man of ill-health away. We have a strong suspicion that the slogan "An apple a day keeps the doctor away" had its origin in the brain of some astute advertising genius, for no one with, the slightest understanding of food values would be so rash as to depend upon the proverbial apple a day antidote against illhealth. If, however, there is any one dish on the menu which possesses all of the virtues required of such a slogan, it is the vegetable salad. The ordinary mixed vegetable salad which graces tue average table just now and again, but which the food reformer eats daily, is undoubtedly the most valuable health promoter, of all the dietetic measures that any individual, or ' family, can adopt. ! The apple is a good healthful 1 fruit, as analysis reveals, but com- | pared to the standard ingredients of the average vegetable salad, viz., j lettuce, tomatoes and onions, contains but a mere tithe of the .basic health promoting properties of the salad. In the following table, which we have culled from various reliable sources, we present an

, analysis of the apple along with the I common salad vegetables and some J others which might with advantage be made greater use of. Lemon juice, which greatly enhances the valiie of a salad, is also included, juice should always be used in place of vinegar for all salad dressings. In fact, it may be used as a substitute • for vinegar for all ' manner of dressings, sauces, etc., J and far from detracting from the flavour of the dressing, will give to it an added zest. Vinegar possesses nothing of value, and is responsible for much digestive and other trouble, whereas lemon juice ranks with the most .valuable "protective" foods available. A particularly good salad dressing is composed of lemon juice, egg yolk and cream. Cream, which is always available off the top of bottled ' milk, is superior to olive oil in all ' respects but one. The exception being that olive oil excells cream as a laxative, and under certain circumstances is an advantage. However, when a salad is eaten daily, ! there is, as a rule, little need for a ' laxative. It will also be noticed | that the cream and egg yolk are botli particularly" rich in vitamin I "A," and that egg yolk contains a ( very high percentage of food iron and other mineral properties, j whereas, apart from its laxative properties, olive oil has little of ' value to commend it.

(x means that the vitamin is present; xx, that it is present in adequate quantities; and xxx, that it is paricularly high).

As will be seen from the above analysis showing the main protective substances, the apple ranks far below any single member of the salad family. The high protective •qualities of many of the less frequently used salad vegetables should also be noted, particularly spinach, watercress, cabbage and young carrots. These vegetables may be combined to form an endless variety of salads in both summer and winter. Raw spinach and cabbage may appear unappetising to many, but when mixed in suitable proportions with other salad vegetables, the result is both pleasing and nutritious. Carrots also make a valu-

able addition to winter and spring salads. Shred finely and sprinkle over lettuce, tomato or other members of the salad group and they never fail to please. The main thing to consider in preparing salads is to' provide for over-size helpings for each individual present. They constitute a food group of which it is practically impossible to overeat, and if served at the end of the meat and vegetable meal instead of the orthodox dietetic abomination of cooked desserts, puddings, etc., there would be less work for the house-wife and better health for her family. A salad a day, will keep the doctor away.

Calcium. Phos. Iron Vitamins (Milligrams in each 100 grams) "A" "B" "C" j Apples 4 *11 *3 x x xx j Lettuce 26 30 .7 xx xx xxx | Tomato 14 21 .4 xx xxx xxx j Onion (spring) ....135 24 1.2 x xx xx Onion (old) 31 30 .3 x x xx Lemon Juice 8 30 .1 x . xx xxx Vinegar - - — Endive « • • 44 66 2.8 x . x Radishes . 44 27 1.6 . x Cucumber 23 24 .3 x x xx Carrots (young) .... 29 30 .4 xx xx xx Peas (fresh) 15 104 1.9 xx xx xx Turnip Tops 98 45 3.1 x xx xx Mustard and Cress ..66 65 4.5 J x x Watercress 222 52 1.6 x . xx xx Cabbage 30 32 .5 xx xx xxx Spinach 593 93 4.0 xxx xxx xxx Egg. Yolk 137 524 8.6 xxx xx Cream 86 67 .2 xxx xx x Olive Oil — — 1 ? —