USE MORE VEGETABLES

New Zealand Herald, Volume LXXI, Issue 21807, 23 May 1934, Page 5

USE MORE VEGETABLES

A CORRECTIVE FOOD THEIR FUNCTION AND VALUE BY OUR VOOD SPECIALIST Many people serve potatoes alone, or in addition only cabbage or onions and neglect tho wonderful variety and flavour which may be added to a meal by the use of other vegetables. The use of vegetables should not he restricted to serving at dinner, for they make tempting and valuable luncheon or tea dishes. At least one vegetable other than potato should bo served each day, and two are preferable. Vegetables are so valuable as food that those who say that they do not like vegetables are putting themselves at a serious disadvantage and depriving themselves of one of the most valuable forms of food that nature has provided for our use. Scientists have studied the question of our needs for food and have found that vegetables are tho best sources of the vitamins, the minerals and body regulating substances, as well as furnishing bulk to our highly refined foods, thus correcting constipation. Functions of Vegetables Vegetables as a class of foodstuffs are not our best sources of energy, because they contain large amounts of water and do not contain fat. However, potatoes contain appreciable amounts of starch, and this is a source of energy. Any surplus energy over and above what is needed for the muscular activity of a person is stored as fat; hence potatoes should be eliminated or used sparingly in the diet of a fat person. Other starch vegetables are kumaras, carrots, parsnips, turnips and beet. Again, they are not a good source of muscle-building or protein material; but if they are combined with other more valuable sources of protein, as milk or eggs, nourishing and appetising food is obtained. This means that a growing child cannot build his new body muscles and tissue on a diet of vegetables only. The best protein-containing vegetables are beans, peas and lentils and these are often known as "meat substitutes." Sources of Mineral Salts

They are, however, among the very best sources of mineral salts and vitamins and therefore are indispensable in the diet. All the mineral salts are essential, but those required in larger amounts and apt to be lacking in the diet are calcium, phosphorus and iron, and in certain districts,. iodine. Calcium, which is necessary for bone building, teeth formation and for the blood, besides being supplied by milk, which is the best source, is found in carrots, cauliflower, celery, beans, lettuce, spinach and parsnips. For a growing child it would be almost impossible

to secure sufficient calcium from vegetables alone because a largo bulk would need to be consumed, but in a mixed diet they contribute an appreciable proportion of calcium. Phosphorus, which is an important constituent of every part of the skeleton and glands, is necessary for all growth, bones, teeth, muscle and tissue, and formation of blood. This is found in spinach, cauliflower, parsnips, pumpkin, celery and asparagus. Iron is an essential part of the red blood cells and when it is deficient in the diet anaemia results. Eggs are the best form in which to give iron to young children. Besides eggs, the chief sources of iron are the green, leafy vegetables such as spinach, lettuce, asparagus, cabbage, celery, silver beet, cauliflower and tomatoes. lodine, a deficiency of which is one of the primary causes of goitre, seems to be very unevenly distributed among our. foodstuffs. It is most abundant in sea food, and milk and eggs; then vegetables, especially the leafy vegetables, give the next best source of iodino. Regulating Value Many of the foods we eat to-day are too refined and concentrated. The.y lack bulk, or roughage, which is necessary to aid the work of digestion, for where it is lacking, constipation is apt to result. It is best supplied by fibrous vegetables, such as cabbage, cauliflower, beets, peas, leeks, parsnips, silver beet, celery, asparagus, onions, spinach, turnips and brussels sprouts. Vegetables also have a protective value, and are among the best sources of vitamins which are necessary food substances for growth and general physical well-being, and which have important regulatory and protective functions' to perform in the body. Without vitamins, the resistance of the body to disease is reduced. How to Use Vegetables They supply flavour and colour and, if nicely prepared and served, add interest to a meal. All vegetables should be thoroughly washod, but as vitamins and mineral salts are soluble in water, vegetables should not be soaked, or these valuable substances will be lost. For the same reason, baking in the skins or steaming are safe methods of cooking, and when vegetables have to be boiled in water, it would be better to leave the skins on. This prevents valuable substances from being lost in the water. Vegetables boiled in water should be cooked in as little liquid as possible and any water left should be used as a basis for soup, or combined with milk and thickened, and used as a sauce to accompany the vegetables. The vegetable water, which so often finds its way down the sink, contains much valuable food material. Soda should never Bo added when cooking green vegetables, as it destroys the vitamins. It is better to sacrifice some of the green colour than lose the valuable vitamins. Since there is always some loss in cooking, vegetables should be served raw as often as possible and if combined correctly with a well-flavoured dressing, they make the most attractive and appetising salads.