MISC. PUBLICATION 4 8 3, U. S. DEPT. OF AGRICULTURE 



Even small amounts of those substances are important, because they 

 supplement what is obtained from other kinds of food. 



Vegetables differ greatly in their vitamin and mineral contents. 

 Fortunately, however, some of the commonest and easiest to grow are 

 the most valuable. Table 1 shows which of a number of commonly 

 used vegetables are especially good sources of vitamin A, thiamin, 

 ascorbic acid, riboflavin, calcium, and iron. Others, such as onions 

 and bec^ts, have great practical value in meals because of flavor and 

 color, even though they are not important for good nutrition. 



Table 1. — Vegetables as sources of vitamins and minerals ^ 



Kind of vegetable 



Vitamin 

 A 



Beans, lima 



Beans, snap 



Beet greens 



Cabbage,- 



Carrots 



Chard 



CoUards 



Kale 



Lettuce, green 



Parsnips 



Spinach 



Squash, Hubbard_ 



Tomatoes, red 



Turnip greens 



Turnips, white... 



XX 

 XX 



XX 

 XX 

 XX 

 XX 

 XX 



XX 

 XX 

 XX 

 XX 



XX 



X 



Ascorbic 

 acid 



X 

 XX 



XX 

 XX 



X 

 XX 



XX 

 XX 

 XX 



Riboflavin 



Calcium 



X 



XX 

 X 

 X 



X 



XX 

 X 



X 



XX 



X 



X 



X 



XX 

 XX 

 XX 



X 



X 



Iron 



XX 



X 

 XX 



XX 



X 

 XX 



X 



XX 



XX 

 X 



XX 



1 Excellent sources of each nutrient are indicated by XX; good sources by X. 

 Data prei)ared by the Bureau of Home Economics. 



WHO SHOULD GROW VEGETABLES? 



Every family living on a farm or country place should, of course, 

 have a vegetable garden. Despite the adverse climate for much of the 

 year in some regions or difficult soil problems, it is practicable at some 

 season to raise most of the vegetables listed in table 1, with fair 

 success. Even if special handling or treatment, such as irrigation, 

 drainage, or protecting by windbreaks or fences, is necessaxy, a garden 

 should be grown. 



Most people in small towns and villages either have suitable 

 garden spots of their own or can obtain the use of conveniently located 

 small plots of reasonably good soil that are not too steep, too wet, or 

 too shady. In most cases it is not very satisfactory to attempt 

 gardening at any great distance from home. Inconvenience results in 

 neglect. However, small-town and village dwellers who can find good 

 areas near at hand can learn to grow vegetables profitably. Fresh 

 vegetables out of one's own garden give a particular satisfaction and 

 pleasure. 



