
IN A HOME 
VEGETABLE GARDEN 
According to the nutritional experts the aver- 
age American diet is sadly lacking in “protec- 
tive foods,” or in other words Vitamins and 
Minerals. To offset this deficiency millions of 
dollars worth of Vitamin pills and extracts are 
consumed annually by the American public. 
Dietary surveys have proved that a home 
vegetable garden has a great effect upon the 
eating habits of the family that cultivates it. 
For example, the average family who has a 
vegetable garden consumes 28 ozs, of greens 
and other fresh vegetables per person, per week. 
While a family without a garden consumes only 
4 ozs. per person, per week. The same is true 
of root vegetables such as carrots, beets, etc. 
The garden growing family consumes 12 ozs. per 
person to 6.9 ozs. by the gardenless family. 


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You can easily see from the chart below how the various Vitamins and Minerals function to protect us from certain ailments and how they help 
to promote healthy, normal growth. Space limitations permits only the listing of the most popular vegetables in this table, however, all vegetables 
and fruits are beneficial to health, and promote regularity. 

THE VITAMINS AND WHAT THEY DO 










VITAMIN NEEDED FOR VEGETABLE SOURCES OF 
A Promotes growth. Helps to prevent night blindness and eye} Carrots, Yellow Squash, Pumpkin, Spinach, Beet tops, Turnip 
diseases. tops, Kale, Mustard, Yellow Corn, Green Beans. 
B Needed for normal growth. Stimulates appetite. Aids diges- | Peas, Beans, Asparagus, Corn. 
(or Thiamin) tion. 
Cc Growth and health. Development of good teeth. Corrects or| Green Peppers, Tomatoes, Lettuce, raw Cabbage, Spinach, 
(or Ascorbic prevents scurvy. Peas, Green Beans, Yellow Corn, Carrots, Muskmelons. 
Acid) 
D For normal bone and tooth development. Aids in the pre- | Direct sunshine. One of the best ways to get this is working 
vention or cure of rickets. in the garden. 
G Improves growth. Promotes general health. Essential in nerve| Broccoli, Potatoes, Carrots, Lettuce, Spinach, Yellow Corn, 
(or B2) tissues. Tomatoes, Cabbage. 
(Riboflavin) 
Nicotinic Acid 
(Member of Vi- 
tamin B Group) 


Prevents pellagra and certain other deficiency diseases. 
Kale, Green Peas, Potatoes, Tomatoes. 

MINERALS 






MINERAL NEEDED FOR VEGETABLE SOURCES 
Calcium Builds strong bones and teeth. Heart, nerve and muscle} Cauliflower, Broccoli, Navy Beans, Cabbage, Carrots, Turnip 
functions. Greens, Celery. 
Phosphorus Combines with calcium to build strong bones and teeth. [Es-| Dried Peas and Beans, Pumpkin, Corn, Cauliflower, Potatoes. 
sential constituent of all cells. 
Iron Builds red blood cells. Carries oxygen in body. Greens of all kinds, Dried Peas, Beans, Cabbage, Potatoes, 
Beets, Soybeans. 

Do not destroy minerals and vitamins by: Cooking foods too long; allowing prepared food to stand before cooking or canning; cooking in large 
quantities of water, adding soda. As far as possib! 



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e, air should be excluded during cooking. 
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