The "Protective" Foods Are the Best Sources of Those Nutrients Which Must Be Eaten in 

 Generous Amounts If One Is to Have Buoyant Health 



Cooperative Extension Work in Agriculture and Home Economics 

 University of Illinois, College of Agriculture, and the United States Department of Agriculture cooperating 



NVTRlEirr 



BEST SOURCES OF NUTRIENTS 



SOME CONDITIONS* WHICH HAVE 



BEEN CAUSED BY LACK OF NUTRIENT 



OR CURED BY FEEDING NUTRIENT 



Plant Sources 



Animal Sources 



Vitamin A 



Wild greens Escarole 

 Leaf lettuce Spinach 

 Green cabbage Collards 

 Sweet potatoes Tomatoes 

 Mustard, turnip. Squash 

 and beet leaves Kale 



Liver 

 Egg yolk 

 Butter 

 Cream 

 Milk, whole 



Night blindness, sensitivity of eyes to 



bright light. 

 Dryness and scaliness of skin. 

 "Goose-pimple"' skin, ingrown hair. 



Thiamin 

 (vitamin B,) 



Whole-grain products — bread, flour, 



cereals 

 Bran 



Wheat germ 



Beans — soy, navy, and lima 

 Peas 



Pork, lean 



Liver 



Kidney 



Heart 



Muscle meats 



Fish 



Eggs 



Milk 



Poor appetite, constipation. 

 Tiredness, low capacity to do work. 

 Neuralgia, tingling in feet and hands; 



nervousness. 

 Some types of heart trouble. 

 Dropsy, sleeplessness, delirium tremens. 



Riboflavin 



(None comparable to animal sources) 



Milk 



Liver 



Kidney 



Heart 



Muscle meats 



Eggs 



Eyes that bum, itch, tire easily or are sen- 

 sitive to bright light; pink tinge sur- 

 rounding iris. 



Blackheads and "whiteheads," oily skin, 

 tiny blood vessels visible on face. 



Sore lips with cracks at corners. 



Purplish color of tongue. 



Decreased resistance to infections. 



Nicotinic 

 acid 



Spinach 

 Kale 

 Collards 

 Leaf lettuce 

 Green cabbage 



Liver 



Kidney 



Muscle meats 



Fish 



Milk 



Eggs 



Sore mouth and tongue, burning of throat, 

 alternate constipation and diarrhea, pain 

 in the region of the breast bone. 



Rough, chapped skin particularly in winter. 



Sleeplessness, emotional instability, hys- 

 teria, delirium. 



Decreased resistance to infections. 



Pyridoxin 

 (vitamin B,.) 



Whole-grain products — bread, flour, 



cereals 

 Bran 



Wheat germ 

 Beans and peas 



Muscle meats 

 Fish 



Some types of shaking palsy, rigidity of 



muscles, lack of facial expression. 

 Sleeplessness, nervousness, poor appetite. 

 Weakness. 



Ascorbic acid 

 (vitamin C) 



Oranges 

 Grapefruit 

 Strawberries 

 Tomatoes 

 Sprouted beans 

 Raw vegetables 

 Potatoes, white 



(None compa- 

 rable to plant 

 sources) 



Tiredness, decreased capacity to do work, 

 laziness, skin hemorrhages, spongy, 

 bleeding gums. 



Poor healing of cuts and wounds. 



Serious after-effects of disease. 



Tocopherol 

 (vitamin E) 



Oils from seeds, corn, cottonseed 

 Green leafy vegetables 

 Whole-grain products 

 Beans and peas 



Egg yolk 



Muscle weakness, some types of muscle 



paralysis. 

 Sterility. 



Vitamin K 



Spinach 

 Kale 

 Collards 

 Green cabbage 

 Tomatoes 



(None compa- 

 rable to plant 

 sources) 



Slow clotting of blood, particularly in first 

 ten days of life and in obstructive jaun- 

 dice. 



Excessive loss of blood at childbirth. 



Hemorrhages following operations. 



Unsaturated 

 fatty acids 



Oils from seeds 



Lard 

 Liver 

 Fat pork 

 Egg yolk 



Eczema. 

 Scaliness of skin. 



Protein 



Dried peas and beans, particularly 



soybeans 

 Com, wheat, and oat products 



Milk Cheese 

 Eggs Liver 

 Kidney 

 Muscle meats 



Tiredness, general weakness, laziness, ane- 

 mia, dropsy. 

 Serious after-effects of disease. 



Calcium 



(None comparable to milk or cheese) 



Milk and cheese 



Poorly calcified bones and teeth. 



Iron 



Whole-grain products 



Bran 



Green leafy vegetables 



Liver 



Eggs 



Muscle meats 



Tiredness, general weakness, laziness. 

 Anemia. 



Slow progress in school and mental dull- 

 ness. 



* Many of these conditions can be caused by other means than faulty food habits. 



J. MANNS & CO., Baltimore, Md. 



Superior Seeds 



