Grow Your Oun Vitamins | 
This nation has the finest food supply in the 
world. Yet nutrition experts have proved that most 
of us are poorly nourished. As we all know now, 
even our "three good squares a day” often do not 
give us certain minerals and vitamins that we 
need ... now more than ever. 
VITAMINS 
VITAMIN A—Pro- 
motes growth, appetite, 
digestion, resistance to 
infection. Necessary for 
proper formation of teeth. 
Lack of it can cause 
nerve degeneration, night 
blindness, diarrhea, ster- 
ility. 
SOURCES 
Excellent vegetable sources — 
carrots, collards, escarole, green 
lettuce, green peas, spinach, tur- 
nip greens. 
Good vegetable sourees—green 
beans, green cabbage, chard, 
yellow corn, kale, green peppers, 
pumpkin, squash, tomato. 
Other sources — Fish liver oils, 
liver, eggs, milk, butter, apricots, 
yellow peaches, oranges and 
bananas. 

VITAMIN B, (Thia- 
mine Hydrochloride) — 
Promotes appetite, diges- 
tion, growth. Essential for 
proper nerve function 
and for reproduction and 
lactation. Lack of it can 
cause impaired growth of 
breast-fed babies, loss of 
weight and vigor, sub- 
normal temperature, ster- 
ility. 
Excellent vegetable sources — 
Ripe beans, ripe peas. 
Good vegetable sources—aspara- 
gus, beans, cabbage, carrots, 
cauliflower, celery, collard, let- 
tuce, onions, parsnip, potato, 
spinach, tomato, turnips, turnip 
greens, watercress. 
Other sources — Yeast, whole 
grains (germ and outer layers of 
seeds), pork, liver, organs and 
muscles of many animals, nuts, 
eggs, milk. 

VIFAMIN Bes (Ribo- 
flavin, G) — Promotes 
growth. Prevents lesions 
of the lips, cracks at the 
angles of the mouth and 
other facial lesions. Pre- 
vents certain abnormal 
changes in the eyes 
which result in failing 
vision. 
Excellent vegetable sources — 
beet greens, kale, potato, spinach, 
turnip greens, watercress, lima 
beans, peas. 
Good vegetable sources — beets, 
cabbage, carrots, cowpeas, soy- 
beans, lettuce, onions, tomato, 
turnips. 
Other sources — Liver concen- 
trates, yeast, milk, liver, wheat 

NICOTINIC ACID 
(Nicotinamide) — Ef- 
fective against the de- 
ficiency disease, pel- 
lagra, in which the di- 
gestive and nervous sys- 
tems are affected. 
germ, eggs, cheese, and many 
meats. 
Sources — Yeast, liver, wheat 
germ, milk, certain fish, organs 
and muscles of many animals, 
and several leafy green vege- 
tables. 

VITAMIN C (Ascorbic 
Acid) — Protects body 
from scurvy. Required for 
normal tooth and bone 
formation and mainte- 
nance, and for proper 
healing of wounds, Lack 
of it may cause loss of 
weight, fatigue, loss of 
appetite, sallow com- 
plexion, tooth decay, py- 
orrhea, certain gum con- 
ditions, and hemorrhage, 
20 
Excellent vegetable sources — 
cabbage, tomato, celery, onions, 
green peas, green peppers, rhu- 
barb, turnips. 
Good vegetable sources — beets, 
cabbage cooked, carrots, cauli- 
flower, collard, cucumber, en- 
dive, lettuce, peas cooked, po- 
tato, pumpkin, spinach cooked, 
string beans, sweet corn, sweet 
potato, turnip greens, watermel- 
ons, 
These necessary elements may be bought at the 
drug store. But they can also be home grown, at 
far less cost! Garden fresh vegetables can pro- 
vide nearly all of them, in ample quantity. 
Here, in a few words, is complete data on the 
health miracle your garden can perform: 

VITAMIN D—Prevents 
rickets in infants and 
softening of bones in 
adults. Important in for- 
mation of teeth and main- 
tenance of their normal 
structure. Essential for 
proper utilization of cal- 
cium and phosphorus. 
Sources—Cod liver oil and some 
other fish liver oils, salmon, sar- 
dines, herring, eggs, butter, milk 
and liver. 

VITAMIN E (Alpha- 
Tocopherol) — Required 
for normal reproduction 
and prevention of muscu- 
lar weakness. 
Excellent vegetable sources — 
lettuce, watercress. 
Good vegetable sources—barley, 
beans, whole corn, oats, rice, 
wheat, peas, peanuts. 
Other sources—Wheat germ oil, 
cottonseed oil, certain vegetable 
oils. 

VITAMIN VALUES 
A guide to the vitamin contents of garden vegetables 
(Values below indicate vitamins in one-half cup (3.5 oz.) 
servings of garden vegetables) 
Vitamins Minerals 
iaternanome ne Sherman Gheama pea 
A Bi Cc G Calcium Iron 
Average Vitamin Pill 1650 110 200 165 .125 3.3 
Beans, Green 1000 25 300 40 055 1.16 
Beets 35 — 100 50 =..028 0.85 
Beet greens 12000 — 1000 150 .094 3.24 
Broccoli 9000 37 1400 Zomeeel40 1°37 
Brussels Sprouts 200 60 1500 — .027 1.17 
Cabbage 100 25 1200 20 .046 0.43 
Carrots 2100 20 100 20 8.045 0.64 
Cauliflower 30 50 1500 COMUAZ 0.94 
Celery, bleached 10 10EeS 100 — .051 0.22 
Celery, green 1000 10 #100 10 = .078 0.62 
Collards 7000 50 800 100 ~ .202 1.66 
Corn, White 50 45 200 —  .004 0.27 
Corn, Yellow 500 45 200 20 .006 0.47 
Cucumber 20 URsy «A018 8 .006 0.33 
Endive (escarole) 15000 28 400 40 + .029 1.53 
Kale 20000 00752500) 2008181 2.54 
Lettuce, head 100 25. 200 IRs) Aabliyy 0.50 
Lettuce, loose-leafed 4000 ZOU 75.069 1.5 
Lima Beans, green 500 115 600 100 # .028 2.40 
Mustard greens 13000 A5 92500 = ac 0meerceL 0.50 
Onions —- vas Aap 28 ~=.041 0.48 
Peas 1000 140 500 659.023 2.07 
Peppers 5000 10 2500 40 .012 0.40 
Potatoes, sweet 3500 30 ©6400 30)" 2.20 0.77 
Potatoes, white 30 40 250 Coes. 013 1.02 
Spinach 25000 20500 Ree Zone 7o 2.09 
Squash, summer 1000 15 — By alk: 0.35 
Squash, winter 4000 15 100 29) 19 0.55 
Tomato 1000 25-450 15 .007 0.40 
Turnip 20 12 600 12 ~=.056 0.52 
