All Kinds Of Vegetables Supply You With Vitamins

Bay of Plenty Beacon, Volume 13, Issue 42, 17 January 1949, Page 4

All Kinds Of Vegetables Supply You With Vitamins

Spinach and kale both rate high in vitamin A value. They also help out with vitamin C. Like other leafy green vegetables, spinach and kale are good sources of iron. Kale also supplies calcium. Carrots may not make your hair curl but they do rank high among vegetables for their vitamin A value and as such provide a relatively cheap source of this important health need. Vitman A is valuable as a protection against infections. During the war foods of -high vitamin A value came into prominence because of their use by aviators as a preventive against night blindness. Vitamin A is important too for good skin and good lining to nose and mouth and other tissues of the body. Serve carrots grated raw in salads, cooked alone or in stews. The perfect flavour and sweetness of carrots is best preserved by cooking them whole. Food values can be almost - completely lost in cooking. For example, paring away one-tenth to one-quarter of the potato results in material loss, but in addition iron and vitamin C are dissipated by not cooking it with the jacket on.

The skins should be left on all vegetables to be boiled except onions, tomatoes, cucumbers and egg plant. The vegetable should be thoroughly washed—even scrubbed with a brush. The young tops of beets, radishes, turnips and the outer leaves of all salad plants and cauliflower may be coked and used as greens, singly or in combination. Press dry before serving.

There is more nutritive food lost when vegetables are cooked in too much water and the water drained off into the sink with the vitamins and minerals that have seeped out of the vegetables into the water. The flavour of many vegetables is lost by over-cooking. By cutting cabbage into strips and cooking it quickly in a little boiling water, both the delicate green and the true, mild and delicious flavour may be enjoyed. Season to taste.