| Show WHAT W AT to EAT EA an and C houston houff on goudiss discusses significance of fruits and vegetables tells the truth about canned foods by C HOUSTON GOUDISS aa A generation ago except in midsummer mid summer fruits were a luxury that only appeared with nuts at the end of a festive meal and vegetables except for the root crops had regular ir agular place in the daily diet but when scientists lidd 14 ld the importance of mineral salts in human nutrition these two groups of foods assumed a position of commanding importance because next to milk and e eggs 6 gs they are the chief conveyors of minerals from the soil to mart man with the discovery of vitamins they achieved new distinction because in their content of these vital substances they rank milk and eggs as protective foods foods that safeguard health in addition to providing nutrients that are indispensable for buoyant health and norm normal al growth aa they possess another important virtue the indigestible cellulose or bulk yielded by the fibrous framework of the leaves stems and fruits of plants has a natural laxative value which helps to insure normal elimination and finally they are extremely useful in helping to maintain the acid base balance of the body for a all 1 11 vegetables and most fruits yield an alkaline ash following digestion green vegetables for iron fruits and vegetables supply varying amounts of practically every mineral element the body requires they do not compare with milk as a source of calcium but substantial amounts of this bone and tooth building substance are tobe found in leaf and stem vegetables carrots oranges figs and strawberries moreover investigations have demonstrated that calcium from vegetables is well utilized by adults green vegetables in general are outstanding as a source of iron and it has been further established that their iron is better absorbed and becomes more completely available for nutrition than iron from some other sources some fruits are also valued for their iron content the more notable including oranges tomatoes which are botanically a fruit though they are classed as a vegetable strawberries blackberries raspberries rasp berries and huckleberries huckle berries and dried figs dates and prunes 4 vegetables ege tables for vitamin A we usually think of milk and other dairy products as our most important sources of vitamin A but recently it has been determined that the thin green leaves of vegetables are also outstanding in this respect weight for weight when fresh escarole is more than five times as rich as butter young green peas and green string beans are also a good source of this vitamin as are tomatoes carrots and sweet potatoes sources of vitamin C vitamin C which is essential for maintaining the health of teeth and gums and for preventing the degeneration ot of muscle fibers ger ge villy 1 is obtained almost enta rom fruits and vegetables the principal sources of this vitamin are the citrus fruits raw and canned tomatoes and canned tomato juice strawberries raw carrots onions and yellow turnips As this vitamin is easily destroyed by heat in the presence of oxygen the amount present in any fruit or vegetable is is I 1 greatly reduced by the average home cooking methods on the other hand this and other vitamins as well as minerals are usually well retained in commercially canned fruits and vegetables what about canned foods I 1 frequently receive letters from readers who question the merits of canned foods they ask whether it is true that canned foods are devoid of vitamins whether canned foods are wholesome for children whether or not canned foods may spoil on the grocers shelves and if it is dangerous to eat foods that have stood in the can for a few minutes after being opened to discount the value of modern canned foods is to display a lack of knowledge as to how these foods are harvested prepared and packed and the failure to use them may result in depriving your family of essential minerals and vitamins there are available in cans today 46 varieties of vegetables 33 kinds of fruit and 10 different juices besides soups numerous specialties and several kinds of fish every one of these presents a healthful and nutritious food in a form that is often superior to the s same ame foods cooked at home that is is partly because of the methods employed and partly because canned foods are processed at the peak of their flavor flavo nand and freshness A superlative canned food an outstanding example is canned salmon which has been called by one of americas leading food experts the cheapest and most nutritious animal food that can be had for children over six very little fresh salmon finds its way into our markets and even then it may be far from fresh after a considerable journey packed in ice on the other hand salmon canneries have been established in close proximity to the waters from which salmon are taken so talc only a few hours elapse between the time the fish are removed from the water and the moment their rich nourishment is sealed in cans similarly the fruits and vegetables designed for canning are allowed to mature on tree or vine this means that they develop maximum flavor and vitamin content then they are picked rushed to nearby canneries and hermetically sealed in cans the sealed caps are then cooked at high heat so as to destroy any bacteria which might be present because they pre are protected from the air during the cooking process and because the cooking liquors are sealed in the cans they retain a maximum amount of minerals and vitamins it is because canned foods are so definitely superior in this respect that physicians encouraged cou raged the canning of strained fruits and vegetables for infants and young children fallacies disproved canned foods will keep indefinitely without spoilage as long as nothing occurs to make the can leak it is not necessary to remove canned food from the container as soon a as the tin is opened though many homemakers often do so because the food presents a more attractive appearance in a dish or bowl A hissing sound when opening does not mean that the contents of a can are spoiled but rather that there was a vacuum 1 in n the can which the air is rushin rushing g in to fill thus canned fruits and vegetables are not only as good as fresh ones but are often superior in food values every homemaker should see to it that she uses both liberally in the diet of every mem bei of her family as a means of providing liberal amounts of minerals and vitamins questions answered mrs A B M ai there is not the slightest reason why a normal person should not drink calree co afee after middle age unless the beverage has been expressly forbidden by a doctor on the contrary many people find both coffee and tea extremely comforting in their later years C houston goudiss 1938 32 |
