(h) Egg yolks furnish a fairly large amount.
(c) Fruits and vegetables, especially green-leaf vege-
tables, such as spinach, lettuce, and cabbage, furnish calcium.
(d) Some calcium is obtained from cereals when the
whole grain is used.
B. Phosphorus:
(1) Phosphorus is combined with calcium to form the bones
of the body and is also an essential constituent of every living
cell.
(2) A lack of phosphoi'us may cause weak or spongy bones
or a general retardation of growth.
(3) The average requirement of phosphorus per person is
about 1.4 grams, or 2V of ^n ounce per day.
(4) Foods which supply phosphorus:
(a) ISIilk supplies phosphorus in a small amount, but in a
particularly good form.
(h) Eggs are high in j^hosphorus, the 3'olk containing the
highest amount.
(c) Whole cereals supply a considerable amount, but very
little is found in " refined " cereals, such as polished rice or
white flour.
{(I) Green-leaf and stalk vegetables furnish some phos-
phorus.
(e) Dried legumes are rich in phosphorus.
C. Iron:
(1) Iron is present in the body in a small amount, but is
highly important, so much so that babies are born with a store
of iron to last for several months. In the adult there is no
reserve store, as there is of calcium and phosphorus; hence an
adequate daily supply is important. This point should be
noted in connection with the diet of the expectant mother.
USE AND PREPARATION OF FOOD. 209
(2) The function of iron is principally as a constituent of
the red corpuscles of the blooc], which carry oxygen.
(3) A lack of iron causes a lack of red corpuscles in the
blood, and ultimately results in anemia.
(4) The average requirement for a man is 15 milligrams a
day. Women and children require a slightly larger amourit.
It is believed that iron is supplied from foods in a much more
satisfactory form than inorganic iron taken as a tonic.
(5) Foods supplying iron:
(a) Green vegetables, such as spinach and lettuce, are one
of the best sources of iron. Care must be taken that much
of the soluble mineral is not lost by discarding the water in
which vegetables are cooked. (See Unit II, Lesson 4.)
(b) Dried fruits, such as raisins, dates, and figs, are rich
in iron.
(c) Cereals furnish a small amount of iron when the
whole grain is used.
{(I) Eggs are a valuable source of iron, nearly all of
which is found in the 3'olk.
(e) Meat furnishes some iron, which comes mainly from
the haemoglobin.
2. Practical method of checking up on the mineral requirement
in the diet. — Since the amount of mineral matter necessary for the
day's food is so small, it is not usually practical for the house-
keeper to calculate the amount from the composition of the various
foods, A practical method of making sure that the diet is safe,
so far as a supply of mineral is concerned, is as follows:
A. Calcium. — The amount will be sufficient if a liberal amount
of milk is included in the diet.
B. Iron. — The amount is sufficient if the foods in Group I (see
Unit X, Lesson 1) do not fall below the minimum, if leaf vege-
tables like spinach are often used, and if part of the cereals are
from whole grain. If it is desirable to increase the amount of iron
in the diet, increase the amount of fruits and vegetables, add egg
(3'olk), and use dried fruits in place of refined sugar.
Page 138
Presented as published in 1919. Historical recipes may not meet modern food-safety standards. Cook from the modern interpretation, not the original instructions.
AI-modernized reading of the original text
(h) Egg yolks furnish a fairly large amount.
(c) Fruits and vegetables, especially green-leaf vegetables, such as spinach, lettuce, and cabbage, furnish calcium.
(d) Some calcium is obtained from cereals when the whole grain is used.
B. Phosphorus:
(1) Phosphorus is combined with calcium to form the bones of the body and is also an essential constituent of every living cell.
(2) A lack of phosphorus may cause weak or spongy bones or a general retardation of growth.
(3) The average requirement of phosphorus per person is about 1.4 grams, or 2V of an ounce per day.
(4) Foods which supply phosphorus:
(a) Milk supplies phosphorus in a small amount, but in a particularly good form.
(h) Eggs are high in phosphorus, the yolk containing the highest amount.
(c) Whole cereals supply a considerable amount, but very little is found in " refined " cereals, such as polished rice or white flour.
(d) Green-leaf and stalk vegetables furnish some phosphorus.
(e) Dried legumes are rich in phosphorus.
C. Iron:
(1) Iron is present in the body in a small amount, but is highly important, so much so that babies are born with a store of iron to last for several months. In the adult there is no reserve store, as there is of calcium and phosphorus; hence an adequate daily supply is important. This point should be noted in connection with the diet of the expectant mother.
(2) The function of iron is principally as a constituent of the red corpuscles of the blood, which carry oxygen.
(3) A lack of iron causes a lack of red corpuscles in the blood, and ultimately results in anemia.
(4) The average requirement for a man is 15 milligrams a day. Women and children require a slightly larger amount. It is believed that iron is supplied from foods in a much more satisfactory form than inorganic iron taken as a tonic.
(5) Foods supplying iron:
(a) Green vegetables, such as spinach and lettuce, are one of the best sources of iron. Care must be taken that much of the soluble mineral is not lost by discarding the water in which vegetables are cooked. (See Unit II, Lesson 4.)
(b) Dried fruits, such as raisins, dates, and figs, are rich in iron.
(c) Cereals furnish a small amount of iron when the whole grain is used.
(d) Eggs are a valuable source of iron, nearly all of which is found in the yolk.
(e) Meat furnishes some iron, which comes mainly from the haemoglobin. 2. Practical method of checking up on the mineral requirement in the diet. — Since the amount of mineral matter necessary for the day's food is so small, it is not usually practical for the housekeeper to calculate the amount from the composition of the various foods, A practical method of making sure that the diet is safe, so far as a supply of mineral is concerned, is as follows:
A. Calcium. — The amount will be sufficient if a liberal amount of milk is included in the diet.
B. Iron. — The amount is sufficient if the foods in Group I (see Unit X, Lesson 1) do not fall below the minimum, if leaf vegetables like spinach are often used, and if part of the cereals are from whole grain. If it is desirable to increase the amount of iron in the diet, increase the amount of fruits and vegetables, add egg (yolk), and use dried fruits in place of refined sugar.