Foods, their selection and preparation

Vitamin C, or ascorbic acid, is essential at all ages. The body lacks ability to store this vitamin for any period of time; so the needed amounts should be provided each day. The function of vitamin C is to keep the "cement substance,” which lies between the body cells, in a healthy functioning condition. Lack of it causes leakage of the blood through the tissues and results in bleeding gums, loose teeth, sore joints, and a lack of muscle tone which shows itself as fatigue. In the absence of vitamin C in the diet the deficiency dis¬ ease, scurvy, develops. Though scurvy is rare in this country, the borderline condi¬ tions indicated above are seen frequently, and can be corrected by increasing the C con¬ tent of the diet. Table IV shows the average vitamin-C content of typical raw foods. This vitamin is very unstable and is easily oxidized. This oxidation is hastened by heat, the presence of air, contact with metals such as copper and iron, which increase the rate of oxidation, [15] Food Approximate Measure Thiamine Riboflavin Beans, dried . \ cup, after baking Micrograms 500 Micrograms 300 Table III • Beans, snap . f cup 1-inch pieces 75 110 Beef muscle . 3.5 ounces 150 220 Approximate Bread, white, enriched 2 .... 4 to 5 slices 2402 1542 Bread, white, not enriched . . 4 to 5 slices About 603 1043 Average Thiamine Bread, whole-wheat . 4 to 5 slices 3004 1304 and Riboflavin Broccoli . 1 cup, cooked 100 300 Cabbage, headed . 1^ cups, chopped, raw 100 60 Content Cantaloupe . 5 melon 5 inches in diameter 60 70 in 100 Grams Carrots . 5 cup Finch cubes 100 70 Eggs . . • • 1.8 eggs 150 350 Edible Portion Kale . 1 cup, cooked 150 500 of Some Liver5 . 3.5 ounces 350 2,800 Milk . 0.45 cup 40 200 Typical Foods1 Orange, or juice . 1 small orange or § cup juice 100 50 Peas, fresh green, . f cup, shelled 400 200 Pork muscle . 3.5 ounces 1,000 240 Potato . 1 small; f cup, riced 175 42 Sweet potato . 1 small 100 80 Tomato or juice . 1 average-sized or § cup juice 90 45 and by an alkaline reaction. Fruits and vege¬ tables are the important sources of vitamin C. It is a good plan to use some raw fruit or vegetable each day. The chapters on fruits and vegetables wili discuss methods of prep¬ aration to conserve this vitamin. Vitamin D is called the antirachitic factor because of its influence on the proper use of calcium and phosphorus in building bone and teeth. Lack of this vitamin contributes to the condition known as rickets in children and other abnormal bone conditions in adults. Some fish-liver oils are rich sources of vitamin D. It may be present in small 1H. C. Sherman, Principles of Nutrition and Nu¬ tritive Value of Food , Miscellaneous Publication No. 546, United States Department of Agriculture, p. 23. According to the official definition and minimum standards effective from October 1, 1943. 3 Varies with kind of yeast and amount of milk used in bread-making. 4Whole-wheat flour should ensure the amounts stated, while use of milk and special yeast in bread¬ making may result in much higher values. 5Average of kinds commonly used as human food. [16]