G-I} H 7f)!J "Y1I].L tJJ" ~'-flJ C,Z- PRRCTICRL InFORmRTlon on nUTRITion For Use By: . Physicians, Dentists, Nurses, Home Economists and Nutritionists Georgia Department of Public Health Atlanta, Ga. AP-10,019 Since nutrition is one of the greatest public health problems we have to face in Georgia, I am requestir~ your assistance in disseminating "Practical Information on Nutritionll / ij'1?~{d,_/~~"<~/'J,,_~-Z-"l.-1..~~/J, - , y. ~ T. F. Abercrombie, M. D., Director Georgia Depart~ent of Public Health CONTENTS Page Introduction ...................................................... 1 Functions of Food .................................................. 1 Energy .......................................................... 2 Energy ~~etabolism ................... 3 Proteins .......................................................... g Calcium and Phosphorus ............................................ 14 Il"'on ............................................. 17 Copper ............................................................ 19 Iodine ............................................................ 19 Vitamin A ......................................................... 21 Vitamin ~l (Thiamin Hydrochloride) .................................. 24 Vitamin ~2 (Riboflavin) ................................................ 28 Pellagra Preventive Factor (Nicotinic Acid) ............................ 31 Vitamin ~6 (Pyridoxine) ..............................................., ..... 35 Filtrate Factor Complex Group of Vitamins .................................... 35 Panthothenic Acid ...................................................... 35 Anti-Grey Hair Factor ....................... 35 Vitamin C (Ascorbic Acid) ............................................................. 36 .......... Vitamin D (Anti-Rachitic Vitamin) ,. . 40 Vitamin E (Alpha-Tocopheral) .................................... " Vitamin K (Koagulation Vitamin) ................................... " . 43 . 44 Pregnancy and Lactation . 45 Daily Food Re quirement ........ 47 A Guide for Balanced Meal Planning . 48 A Good Diet at a Low Cost ......... II' .. ... What the Public Health Nurse May do to Promote Better Nutrition References .................................................................................... PRACTICAL INFORMATION ON 1ruTRITION Introduction _ .. 0 ._. _ The recognition of the relation between health and good nutrition is one of the newer developments in the field of pUblic health. It is commonly believed that many of our people suffer from ailments brought on largely by a shortage or lack ~f proper foods. The purpose of this bulletin is to discuss briefly the vital food elements, their relation to health, the body's daily requirement, their sources and proper preparation. This material is intended to be only a reference, or guide, for physicians, nurses, dentists, home economists and nutritionists and it is hoped the information will prove useful. If more detailed infor- ,. mation is desired on any phase of this publication, 'the Georgia Department of Public Health will gladly furnish a list of references upon request. Functions of Food Food has three main functi~ns in the body, namely to: 1. Furnish heat and energy 2. ~uild and repair body tissue 3. Regulate the body processes. Foods that furnish heat and energy are the carbohydrates and fats; such as bread, cereal, p?tatoes, macaroni, rice, butter, cream, bacon and lard. Pies, cakes, candy, honey, jams, marmalades are also energy foods. Foods that build and repair tissues are primarily the animal products: milk, lean meats, eggs, cheese and fiSh. These foods furnish proteins, minerals (such as iron), and vitamins A, B and G. Green leafy vegetables and deep yellow vegetables are also important in body building. The foods that regulate the body urocesses are those containing minerals, vitamins and water and are primarily found in fruits, vegetables, lean meats and milk. -1- ;" ..;".! ,. ,; f i.1 ~; ~ ~. -2- E:NERGY Energy is the power to do work. Energy May Manifest Itself as: 1. Work, whic4 is measured in termso~ Footpounds. 2. Electric.ity. II " " II. n II Kilowfttt Ho:urs." }. He?-t. """ " " II Calories. 4. Light. n II " II n II. Candle Power. The stored energy in food is measured in terms of heat units ~alled calories. A calorie is the amopnt of heat required to raise one kilogram (2.2 pounds) of water one degree Centigrade. or one pound of water four degrees Fahrenheit. Types of Apparatus Used to Measure Energy Value of Foods 1. Bomb Calorimeter. This apparatus consists of an inner chamber, or I1bomb l1 made of steel and lined with gold or platinum, into which is put the material to be tested. The cha~ber is filled, with pure oxygen so that the combustion may be quick and complete. The bomb is immersed in a known amount of water and the ~~at generated by the burning of the food is measured by observing the change in temperature of the water. 2. Oxy-Calorimeter. Dr. ~nd Mrs. Benedict devised this apparatus to use especially for 'foods. The food under consideration is burned in a current of nearly pure oxygen and the volume ofoxyg~n consumed in its complete combustion is measured much the same way as the Benedict student.apJ?aratus. When undergoing complete oxidation in t?8 bomb calorimeter,th,e foodstuffs yield the following average heat of combustion: A. One gram of pure carbohydrate yields 4.1 calories. " B. n 11 IT protein C. 11 n 11 II fat Our bodies are energy-transformers. " 5. 65 n " 11 9. 45 Their sole source of energy is food, and the most important result of the changes which food undergoes in the body is r transfonnation of food into the forms of work and heat. The work may be either internal, such as digestion, respiration and circulation. or external, such as walking, rUL~ing and muscular activity. When food undergoes complete oxidation in the body, the foodstuffs yield the following heat of combustion: Total Value Per Cent Lest in Digestion Per Cent Digested Eody Receives One gram'Carbohydrate One gram Fat One gram Protein 4.1 Cal. 2 9.45 II 5 4.35 II 8 98 4 Cal. 95 9' II 92 4 II ENERGY NETABOLISH Metabolism The processes of chemical change which take place within the body unde~ the influence of living cells. Total Energy Metabolism The term applied to the chemical processes perteining to the combustion of fuel within the body, taking into consideration amount of sleep, activities, growth and specific dynamic action of food. Basal Metabolism The minimum energy expenditure of a person under the following conditions: A. Awake, lying quiet and relaxed. E. 12 to 18 hours since last intake of food. C. Body temperature normal. D. In a room that has a temperature of about 720 Fahrenheit. Methods Used to Determine the Energy Requirement of Man 1. By observing the runou-~t of food conslli~ed (dietary studies). 2. Ey observing the amount of oxygen used or consumed --- respiratory quotient. The volume of carbon dioxide produced equals voll~e of oxyge~ consumed. Respiratory quotient or the average is .82. -4- 3. By determining the balance of intake and output (carbon and nitrogen metabolism experiments). I(Intake" is found by weighing ana. analyzing- all food eaten. "Output" is found by collecting and determining the end products eliminated through the l'14"'1gs, kidneys, intestines and skin. 4. By direct measurement of the amount of heat in calories given off by -the body (calorimeter experfments). -. Basal ener~J metabolism of the average man is 1700 calories for 24 hours and that of the average woman is 1300 calories for the same period of time. Fap:ors Involved in Energy Requirement of the Individ.ual 1. Size of body - requirement increases in proportion to body surface area. 2. Activity of d.uctless glands (partic-ularly thyroid): A. Overactivity tends to cause rise in basal metabolism rate. B. Underactivity reduces rate, as with myxedema. 3. Sex - wonlen have a basal metabolism about 14 per cent lower than that of men of correspond.ing age. 4. Age - basal metabolic rate d.ecreases gradually thr)ug~10ut life. 5. lviuscle tension - eLlo-;:;ioas affect the condition of in1).scle tension and -thus influence metaJolism. 6. Fregnancy - basal IU3taoolic ri'l_te rises slowly d,u1i~g the last four months. Murlin estimates :hat for the h~j~n mother the basal energy metabolism per kilog~a~ per"hour is only ~bo~t4 per cent:higher than for the same woman before pregnancy. 7. Activity - the greater the activity the higher the energy requirement. This is the greatest contributing factor. - 3. Food - increases the metabolism at least 6 per cent. Protein has highest specific dynamic action. Specific dynami~ action is the stimulating effect of food. 9. Sleep - deCreaE'8S internal work throug...1} relaxed muscular tensioli - save 0.1 calorie per kilogram of body weight per hour of sleep. Basal metabolic rate is 2)proximatelylO per cent lower during sleep. 10. I"Iental vorl:: - does not affect the energy reQuirement appreciably except as it may Je acco~)~nied by muscular tension - an allowance of 3 to 4 per cent-rise in bas~i for mental work under te~sion. . 11. Climate - people living in a warm climate have a tendency to have somewhat lower tas~l than those living in a cold climate, from 10 to 20 per cent. 12. Race - the Orientals have a lower tasal than people living in the temperate zone. -5- 13. Fever - it has been calculated that the increase in energy expenditure is about 7.2 percent for every degree Fahrenheit rise in body temper- ature. Requirement of Children 1. Basal Metabolic Rate A. Higher than adult basal metabolism rate in proportion to weight. Basal metabolism is highest between ages of 1 to 2 years. Girls 11 to 14 years show an increased rate of metabolism. Boys 15 to 16 years show an increase in rate of metabolism. Basal metabolic rate gradually decreases after 14 years in girls ~nd 16 years in boys. There is a close correlation between basal metabolism and height. B. Influence of Sex (1) Rate of boys higher than girls beginning with adolescence. C. Influence of Activity (1) Same as adult requirement. (2) Activity of children relatively greater than that of adults. D. Influence of Growth (1) Except in periods of most rapid development, requirement for growth is 15 per cent of basal metabolic rate. Energy Requirement of Different Age Groups Age Tentative Standards for Calories Per Day Children Under 2 years 2 to 3 years 900 1200 Girls 4 to 7 years 3 to 10 years 11 to 13 ;)TearS 14 to 19 years 1500 2100 2400 2500 Boys 4 to 6 ::rears 7 to 1) years 9 to 10 years 11 to 12 years 13 to IJ:; ./ ;?ears 16 to 19 years 1500 2100 2400 2500 3000 3600 "';6- . W~men, 20 years and over Sedentary work Light work Very active work Moderately active work 2100 2300 3000 2500 M~n, 20 years and over Sedentary work Light work Very active work Moderately active work 2400 2700 4500 3000 (D. S. Department qf Agriculture, 1939 Year Book, "Food and Life ll , page 320) . Energy or Fuel Value of Foods k:limal Pro te in Beef, round :But~;er;nilk Cheese, chec:.dar Chic':en, fo\vl Egg, whole Larr:b chop Liver, -aeef Hil~{:. vihole, fresh Milk, whole, fresh Salmon Tuna fish Fruits Amount 4 x 4 x 1/2 1 cup 1-1/8ft cube 1/2 breast, or 1 thigh 1 medium 1 medium 2-1/2 x 2-1/2 x 1/2 1 cup 1 quart 1/2 cup flaked 1/2 <::up flaked Calories 150 86 100 206 74 133 100 166 676 196 275 Apples Apricots Bana:1.a, A.. P. Dates Grapefruit Lemon, A.P. Oranges Peaches, fresh Peaches, c[;.nned Pears, fresh Pears, canned Pineapple, canned Pru.'le s, dried A.P. Raisins Strawberries 1 medium 75 5 to'~F~W:lves 100 1 medium 100 4 100 1/2 nedium 100 1, 2-3/4" long 25 1 , 2-1,/2" diameter 100 1 medium 48 2 halves and juice 100 1 medium 64 2 halves and JUlce 65 1 slice and 3 t. juice 100 4 to 5 100 1/4 cup scant 100 2/3 cup 25 Vegetables Beans, string 1/2 cup 30 Beans, navy, dry 5 tablespoons 200 Beans, baked 1/2 cup 118 Beans, lima, green 1/2 cup 125 -7- Vegetables (continued) Beets, diced Brussel sprouts Cabbage, E. P. Carrots, E. P. Lettuce Onions Onion Peas, fresh Peas, canned Peas, dried Potato Potato chips Potato, sweet R;:uiishes Rutabaga Spinach Squash, sur.uner Tomatoes Turnips Turnip greens Cereals Biscuit, baking powder Bread, whole wheat, 50% w.w. Bread, rye Corn bread Cornflakes Cornmeal, cooked Crackers, graham Crackers, soda Flour, graham Flour, ",hite Flour, whole wheat Grape nut s Muffins Rice, cooked Rice, puffed Rolls, parker house Rolled oats, cooked Sugar Wheat, shredded Made Dishes Apple, baked Applesauce Apple pie Berry pie Cake, angel food Cus tard, baked Cup cake, chocolate Amount 1/2 cup 2/3 cup 1 cup raw 1/2 cup cooked 1/4 of 411 head 1/2 cup 1 small 1/2 cup 1/2 cup 1/4 cup 1 medium 10 large chips 1 'small 1 medium 1/2 cup 1/2 cup, cooked 1/2. cup 1/2 cup 1/2 cup 1/2 cup cooked 1 small 1 slice 1 slice 211 x 2" x 1" 1 cup 1/3 cup 2 crackers '2 crackers 3/4 cup 1 cup 3/4 cup 4 tablespoons 1 of 2-3/4" diameter 1/2 cup 1 cup 1 roll 1/2 cup scant 1 teaspoon 1 biscuit 1/2 large 3/8 cup average serving average serv.ing 1-1/4" x 211 x 2-1/2f1 1/2 cup 1/2 cup cake Calories 40 52 17 32 15 45 2 65 57 168 110 100 200 2 36 22 17 20 30 32 50 64 75 100 100 59 80 40 351 388 356 100 150 93 50 85 66 52 100 100 100 300 310 100 100 100 Made Dishes Doughnuts Lemon' pie Mince pie Fats Butter Cream"20% Cream, 40% Cod liver oil Lard lvIayonnaise -8- Amount 1/2 of 3" diameter average:se rving average serving I tablespoon 1/4 cup scant 2 t. scant 3/4 tablespoon I tablespoon 1 tablespoon Calories 100 450 450 100 100 100 100 100 100 PROTEINS Defini tions 1. The \"lord "proteins" was coined from a Greet: verb meaning "to take first place". Proteins are [Jade up of amino acids, which are necessary to build and repair tissues and are an essential of some of the vital body compounds. Plants manufacture protein through their chlorophyll from the material which they take in from the soil, plus water and sunshine. The protein is stored within the plant. 2. Amino acids are the large number of related substances made by union of simple substances containing nitrogen. There are 22 of them commonly found in food and body proteins, all having certain characteristics in common, but each exhibiting properties which n~rk it as a distinct chemical entity. 3. Hemoglobin is the compound which gives color to the red corpuscles in the blood. It is responsible for the ability of the blood to transport oxygen from the lungs to the tissues (as well as carrying carbon dioxide from the tissues back to the lungs). Relation to Health 1. Essential in building tissue. 2. Necessary for daily repair of tissues. 3. Source of energy. 4. Regulates body processes. 5. Certain amino acids essential in manufacture of vital compo1L~ds, such as insulin, thyroxin and adrenaline. 6. Necessary for growth. -9- 7. Obtained from plant and animal life. g. Contains nitrogen in addition to carbon, oxygen and hydrogen. 9. Not stored in the body to any extent. 10. Needed during childhood: A. With the function of protein largely one of tissue building, the selection of protein, both as to quantity and quality, is never more important than during the life of the child. During the period of greatest growth the need of nitrogenous material is at its height. Through the first year of a baby's life the requirement per kilogram is greater than any other time. It is frequently said that two-thirds of the child's protein should come from animal sources. 11. Needed during pregnancy and lactation: A. The modern idea is that a liberal supply of protein is best, especially during the latter part of pregnancy and throughout lactation. The League of Nations Technical Commission recommends an intake of 1 gram of protein per kilogram for the first three months of pregnancy and 1.5 grams per kilo for the remainder of the period, and 2.0 grams during lactation. Teel and Burke suggest optimal intake of protein during pregnancy and lactation of approxin~tely 100 grams and 125 grruns respectively. Careful thought must be given to quality of protein muscle building foods, adequate in respect to the amino acids essential for growth and maintenance. They should be supylied in sufficient amounts. Protein Metabolism is Affected by: 1. Fasting A. Rate of protein metabolism in fasting is considerably influenced by the previous habit as to the daily amount of protein conswaed and metabolized, and the ~llOunt of stored glycogen and fat. Protein is used for fuel in cases of fasting. 2. Amount of carbohydrate eaten A. It has been shown in fasting experiments the stored glycogen and fat in the body exert a "sparingll influence upon protein metabolism. The amount of protein broken do\~ in the body being smaller when the supplies of glycogen and fat are more abundant. B. The body draws upon its stored protein for energy so long, and only so long, as the fuel value of the food is sufficient. Lusk in 1890 experimenting upon himself, showed the susceptibility of the protein metabolism to the sudden withdrawal of carbohydrate food. Withdrawal of carbohydrate increased the nitrogen excretion from 11.4 to 17.18 grams per day. -10- 3. Amount of fat eate. A. It appear, wheft ear'oh~t~'e. ~~ t~~ fqg~ ~r. almo.t entire11 replaced by: ~~ ",Q'if"RW9" ~f EMlfi" 1. \1l- form of fat there is an unfavorable' el1el:t \1:P01\ 'i@ I.i'reg." \alaace, but when the replacement ie such as to aifee' not ever 1/2 of the total calories. the differenee in pro'eia sparing actioa is slight. 4. Amount of protein eaten A. The healthy fUll-grown body tends to establish nitrogen equilib- rim by adjusting its rate of protein metaboiism to its food supply within wide limits. From experiment it is apparent: (1) That the body tends to adjust its protein metabolism to protein supply. (2) That when the body is accustomed to a certain rate of protein metabolism, it requires an appreciable length of time to adjust itself to a materially higher or lower rate. 5. Amount of muscular exercise A. Only in cases where increased muscular exercise results in enlargement of muscles is there storage of nitrogen. Requirement 1. Adults' Women Approximately 70 grams per day. Men Approximately 70 to 100 grams per day. 1 gram of protein per kilogram of body weight per day for the aduJ:t"seems a reasonable amount. 2. Children A~e Calories per Kilogram Grams of Protein per Kilogram of Body Weight at 10% level at 15% level 1 2 to 5 6 to'l2 90 80 70-60 2.2 2.0 1.7-15 35 30 2.6:"'2.2 13 to 15 60-50 1.5-1.2 2.2-1.9 *Rose, Foundations of Nutrition, p.138 Use 15% level of protein 3. Protein demands of the 'body are greatest: A. During Childhood, 1 to 16 years of age. 13. Pregnancy C.' Lactation D. Wasting diseases, as tUbe~ulosi$ 4. Daily requirement may be met by: 1 quart milk 100 grams or 1/4 lb. R. beef 1 whole egg 1/2 cup oatmeal 1/2 cup orange juice 3 slices 50% whole wheat bread Kinds of Proteins 325 grams 197 6.7 27 " "II 0.6 II 87 " 109 grams 1. Complete proteins contain all the essential amino acids that are necessary to maintain life and support growth. 2. Partially complete proteins are those that will maintain life but will not support gro"'Jth. 3. Incomplete proteins are those that neither maintain life nor support growth. Proteins are complex substances because they are composed of many different amino acids. Each different protein is classified or distinguished by name according to the nULwer, the kinds, the percentage of each kind and the ar- rangement of the amino acids in that particular protein. There are 22 amino acids and all 22 may enter into the formation of a protein or less than 22. There are 10 indispensable amino acids at the present. Indispensable amino acids are those that must be fed daily since the;,. cannot be synthesized in the body. They are as followS: (1) lysine (2) leucine (3) isoleucine (4) threonine (5) valine (6) tryptophane (7) histidine (3) phenylalanine (9) metl1ionine (10) arginine. :..i2- Sources Food Haterial Character of.frote~n i~ Some Common. Foods Chief Kind of Protein Present Com~lete ~r Incomplete Almonds Cheese Corn Eggs Gelatin Lean Meat Milk Navy beans Peas Soybeans Wheat Excelsin Casein Lactalbumin Glutelin .Zein ~\ ovalbumin ovovitellin Gelatin .Albu;nin Nyosin Cc~s8in 13,C talamlin Phaseolin Le,gu.;rrin Glycinin i IJcs,~r'181 n GLC:cclin Gl'lte'1.in Coinptete . Complete Complete Complete Incomplete, lacks lysine & tryptophane Complete Complete Incomplete, lacks tryptophane & tyro- sine, high in lysine Complete Comniete '. Complete Complete Incomplete Incomplete Complete Incomplete Partially incomplete, low in lysine Complete Rose, Foundations OI Nutrition, P. 135 Foods Particularly Rich in Protein 1. Plant sources (named in order of richness) Food Amount A. Peanut butter B. Pee,nut s C. Peas, dry D. Navy Deans j' dry E. Almonds F. Beans, kidney, d.ry G. Beans, lima H. Pecans 1. Pinto beans 1 tablespoonful 16 nuts 1/2 cup cooked 1/2 cc;.:p cooked 10 nuts 1/2 cup cooked 1/2 cup cooked 12 halves 1{2 cup cooked Grams 39 4.0 7.1 6.6 27 6.6 6.2 1.4 6.6 2. Animal Sources Beef, dried, creamed Beef, round, 100 grams Cheddar cheese, 100 grams Chicken, 100 grams Egg Liver, beef, 73 grams Nilk Milk Salmon, canned Salmon, fresh ArnOU-.'lt 1/2 cup 4 4 11 x 11 X 1/211 7/8 cup grated 1/2 breast 1 mediu:n 2:'1/411 X 2-1!4I1 x 1/211 1 quart 1 cup 1/2 cup flaked 1 I/ 4 _pound Grams B.O 19~7 277 193 6.7 158 325 79 2108 22.0 Supplement Diets Contairing Incomplete Protein by: 1. Adding milk to the diet in various ways as a drink and by use in cooking. 2. Adding eggs by va~Jing the ways they are served, in omelets and puddings, etc. 3. Adding cheese to different dishes, as spanish rise, creamed vegetables. 4. Adding nuts. 5. Adding peanut butter. 6. Using inexpensive cuts of meat, such as chuck roast, meat loaf and stews. Ways to Cut Cost of Protein Needs 1. Use wore milk, which is not as expensive as meat. 2~ Use a variety of green vegetables and leguLies, such as dried peas, navy beans and lima beans. 3. Use cheap cuts of aeat, such as stew meats, chuck roast, Lieat loaf and salmon. 4. Use wore cheese in dietary. 5. Use meat substitutes instead of meat. -14- CALCIUM AND PHOSPHORUS Relation of Calcium to Health 1. Essential for development of bones and teeth. 2. Essential for coagulation of the blood. 3. Helps control the contractility of the muscles, particularly the rhythmic beat or the heart. 4. Pre.oorves the normal resIJonse of the neMres to stimuli. 5. Acts as a coordinator ~nong mineral elements, r~ving the power to prevent disturbances which might otherwise be caused by an over or under supply of some minerals. 6. Aids in regulation of the parathyroid glands. 7. Aids in regulation of the ascorbic acid (vitamin C) content of the blood. Relation of Phosphorus to Health 1. Essential for bones and teeth. 2. Essential for all cell activity. 3. Aids in maintaining chemical neutrality of the blood. 4. Must be present in liberal amounts in order that the body may utilize calcium present in foods. 5. Preserves the normal response of the nerves to stimuli. 6. Aids in the maintenance of the proper liquid content of the tissues. Utilization of Calcium and Phosphorus is Favored by: 1. Absolute amounts in the diet. 2. Correct ratio of calcium and pho~phorus. 3. The presence of adequate amounts of vitamin A, C and D in the diet. 4. Exposure to sunshine. 5. Moderate use of fat, as an excess is thought to increase the elimination of calcium and phosphor~s. 6. Normal functioning of the parathyroid gl&~d. as this plays a part in utilization of calcium. -15- Daily Requirement .t Adult Calcium Grams .68 -Pho spho rus Grams Ch~ld 1 Pregnancy 1.5 to 3.0 Lactation 2 2.0 to 3.0 .-, ., .. Calcium. and phosphorus in milk is well assimilated, while these minerals in vegetables and cereals are not as well assimilated by children. The daily requirement of calcium and phosphorus cay be met by one quart of IDllk daily. A quart of milk contains 1.132 grams of calcium and 0.992 grams of pho spho ras Sources ~uantity of Calcium in Various Foods Food Size Serving Beans. navy Beets Butter Butterr.lilk Carrots Celery Cheese, American Cheese, cottage Cheese, Cre8.J.ll Cream, 40% Egg, 'lThole Milk .... 1"Iolasses 'Oranges Turnips Turnip greens 1/2 cup cooked 1/2 cup cooked 1 ounce - 1 cup 1/2 cup cooked 2 stalks 1 O1L.'1.ce 1 ounce 1 ounce 1 cup 1 medium 1 cup 1 ounce 1 mediup 1/2 cup'cooked 1/2 cup cooked GraIns .140 .094 .004 .252 .046 .039 .27-9 .025 .109 .195 .031 .283 .077 .026 .181 2.900 ~~ntity of Phosphor~s in Various Foods Apples Apricots, dry Banana Beans, baked Beef. round Bread, whole wheat 1 Iuedium 5 to 8 halves 1/2 medium 1/2 cup 4 4 11 x 11 X 1/2 11 1 slice .015 .044 .048 .340 .212 .043 -16- ~uantity of Phosphorus in Various Foods (Continued) Food Buttermilk Cheese, eheddar Grapefruit Ham Milk, skim Milk, whole Oats, rolled Potato, white Prunes, dry Salmon Veal chop Wheat, cracked Wheat, puffed Wheat, shredded i?~ ~a5Y~~p 1 cup 1/6 pound 1/2 medium ~ x ~ x 1/4 1 cup 1 cup 1/2 cup cooked 1 medium 4 to 5 1/2 cup 1. mediUnl 3 t. 1 cup 1 biscuit Grams .233 .471 .057 .176 .192 .. 233 .065 .07g .035 .250 .215 .015 .063 .091 Effect of Cooking on Calcium and Phosphorus 1. Heating milk causes a loss of calcium and phosphorus, the longer the time the greater the loss. 2~ SQaking fruits and vegetables involves mineral loss. }. N@cessary to use liquor in canned foods or valuable minerals and vitamins will be lost. 4. Cooking vegetables in their jackets will preserve minerals, as they are found largely in the jacket or near the surface of the food. 5. Cutting vegetables in large pieces in preparation for cooking aidsin~ preserving mineral and vitamin content. -17- IRON Relation to Health 1. A constitutent of the hemoglobin of'-the blbdd.,which cartiesoxygen to the cells of the body. 2. Enters into the composit~on of every living cell. 3. Functions as a stimulator of the vital processes of the cell. 4. Prevents nutritional anemia. 5. Deposited mainly in the liver, bone marrow and spleen. 6. Not stored to any extent in the body, therefore, it must be supplied in . daily food intake. Results' of a Deficiency of Iron . 1.'Slow growth in young 2. Poor resistance to infection 3. 'Listlessness 4. 'Lack of pep or ener~J 5. Poor appetite 6. Constipation 7. Nutritional anemia 8. Pallor Daily Requirement Children lvlg. Girls Mg. 2 to 3 years 6 Under 2 years. r 0 Adults 14 to 19 years 15 11 to 13 11 15 B to 10 11 11 4 to 7 II g Man Woman . 12 15 *Pregnancy 30 Lactation 30 Adolescence, especially female 15 Boys 16 to 19 years 19, 13 to 15 11 15 11 to 12 II 13 9 to 10 n 12 9 to g If 11 4 to 6 II g * Teel and Burke reco~~end a 20 per cent increase during pregnancy. -18- Daily Requirement of Iron ~ray be Met by: Food Measure Bread, whole wheat 3 slices Egg 1 medium Ham, lean 1/6 pound Milk 1 pint Molasses 2 tablespoonfuls Oatmeal 1/2 cup cooked Orange 1 medium Potato 1 medium Prunes, dried 4 to 5 Turnip greens 1/2 cup cooked Calories 216 74 187 332 96 79 100 100 100 22 Iron Mg. 1500 1.260 98 '1.160 2.88 0.96 .650 1.010 0.941 }.480 ~ne baby comes into the world bearing in its body a special store of iron, which serves as a reserve during the lactation period. The cmount of iron' stored in the baby's body at birth depends upon the amou.'1t in the mother's diet. This store is usually exhausted at 3 months of age and, therefore, egg yolk is introduced in the diet at this age. Due to losses in menstruation; the iron requirement of the adult woman is higher than that of man. Chief Sources Apricots, dried Beans, string Beef, lean Collards Egg, whole Greens, turnip Ham, lean Liver Molasses Oatmeal Potatoe s, white Prunes Spinach Shredded wheat Amount 5 to 8 halves 1/2 cup 4 x 4 x 1/2 1/2 cup, cooked 1 medium 1/2 cup, cooked 1/6 pound 2-1/4 x 2-1/4 x 1/2 1 tablespoonful 1/2 cup, cooked 1 medium 4 to5 1/2 cup cooked 1 biscuit Mg. 2.89 0.882 4.10 1.66 1.260 3.48 .98 6.47 1. 435 0.96 1.148 0.941 255 .1.260 -19-- COPPER Relation to Health Copper must be present with iron to form hereoglobin of the bi~od, although there is no copper in hemoglobin itself. Daily Requirement Infant Child Adult Pregnant or nursing woman Milligrams 1 to 1.5 1.5 to 25 35 35 to 4 Source Most of the supply in the body is stored in the muscles, bones and liver. In general, copper is fo~~d with iron in foods, so there is little or no danger of a deficiency if the iron requirement is met. IODINE Relation to Health Iodine is a necessary part of thyroxin, the active principle of the internal secretion of the thyroid gland, which influences energy metabolism and prevents goiter. Goiter is an enlargement of the thyroid gland where there is insufficient iodine in the diet to furnish thyroxin. The body contains 25 milligrams of iodine, 15 milligrams of it in the thyroid gland. Results of Lack of Iodine Enlargement of thyroid gland (simple goiter) -2~ Pallor Listlessness Low basal metabolism Stillborn babies Fatigue Obesity Thickened connective tissue, especially abo~t the face, neck and hands, Lessening of mental power Thyroid Trouble is most apt to Manifest itself During: Fetal life Adolescence - especially girls Pregnancy Requirement In general there is' enough iodine in the soil and water to take care of individual requirement, except in the Great Lake and mountainous sections, kno~~ as the goiter regions. Food Sources Salmon, fresh or canned Oysters Haddock Cod liver oil Iodine may be Supplied in the Goiter Regions by: Iodized salt Iodine in drinking water Tablet form, sodium iodide -21- .. V~TAMIN A Relation to Health 1. Alimentary Tract The mucous membrane is quickly affected by shortage of vitamin A. This vitamin is essential to the full functioning' of "the first line of defense", the mucous membrane in the digestive tract. 2. Growth Vitamin A has a direct stimulating effect on growth and is needed in larger amounts during the growir~ period. If vitamin A is left out of the diet for any length of time, death may result. 3. Reproduction and lactation Lack of vitamin A often causes stillborn animals, or else the babies die soon after birth. Mot~erls milk is rich in vitamin A. 4. Nervous system If a person has been deprived of large amounts of vitamin A, he may have muscular weakness and paralysis, unsteadiness of gait and flabbiness of muscles. 5. Sex organs Lack of vitamin A causes. ovulation to cease in the fet~le. In the man the organs are also pe~anently injured. -6. Teeth Lack of v.i tamin A cav.ses .the. teeth to .bec ome chalky, \vhi te and b ri t tle , oyJing to the loss of~he .enamel ~Ji. th t ts orange colored pigment and to the exposure of the dentine. 7. Skin Vitamin A keeps the skin soft and moist and the hair soft and glossy. Promotes a healthy epithelial tissue. Lack, or insufficient aLl0unt, of vitamin A causes the skin to becone dry and rough and at the sites of the hair follicles a pimply eruption occurs. 8. Urinary Tract Kidney and bladder stones are frequently found where there is a lack of vitamin A in the diet. 9. Xerophthalmia When lacking in vitamin A the lachrymal gland ceases to fUnction, the eyeball becomes dry and bacteria quickly begin to grow in the conjunctional sac, the lids of one or both eyes become congested, an - -22- excretion comes from the inflamed conjunctiva and soon the swol:en, sticky and scabby lids compl~tely close the eye. It eventl~lly attacks the cornea and permanent blindness ensues. The disease is known as Xerophthalmia, K~ratomalacia or Conjunctivitis. 10. Thyroid gland Over-activity of the thTToid gland is associated vd th a greater' need for vitamin A. 11. Colds Vitamin A shortens the duration of colds but does not prevent the infection or number of colds. 12. Life span Vitamin A lengthens the span of life. 13. Storage of vitamin A Vitamin A is stored in the liver. We often eat more vitamin A in our food than we need for immediate purposes. This excess is stored in the liver in reserve in a kind of storehouse. This is very useful, as we are thus able to go for lo~~ periods without any vitamin A in our food, providing we have a reserve. Itis surprising how much can be put away in this manner. Daily ReqUirement Child, 2 to 6 years Child, 6to 10 years Adolescence Adult Pregnancy 6000 I. U. or 10 Kg. 6000 - 3000 I. D., or 10 to 13.3 Mg. 3000 I. U., or 13.3 Mg. 6000 I. U., or 10 Mg. 6500 I. li., and upward, or 10.3 Ng. One U.S.P. (United States Pharmacopoeia) or one 1. U. (International Unit) is the activity possessed by 0.6 microgram or 0.0006 milligram of pure beta carotene. Daily Requirement may be Obtained by: Amount International Units Banana Beef, round Butter Carrots, cooked Cream, 2D% Egg Lettuce Milk, whole Orange juice Potatoes Potatoes, sweet Tomatoes 3-1/2 ounces 3 ounces 3 pats 1/2 cup 2 OUllces 1 medium 1/4 head 1 quart 3-1/2 ounces 1 medium 1 medium, 1 medium 380 50 925 150 625 700 175 2203 67 40 2000 1000 9b70 -23- Sources Vitamin A activity is associated with highly pigmented foods, those having a deep green or yellow color. The greener the leaf and the thinner the ieaf, the richer the source of vitamin A. This vitamin comes in yellow and green foods mainly. .Animal Amount 1. u. Beef liver Butter Cheese Egg yolk Fish oils Milk, whole 2 ounces 1 tablespoonful 1 oz., or average serving 1 average 1 tablespoonful g ounces 6000-24,000 400 484 400 9350 384 Fruits Apricots, dried 4 to 6 halves Bananas 1 small Peaches, yellow, canned 2 halves Peaches, fresh 1 medium Prunes, dried 4 to 5 medium 1 655 400 1700 1700 500 Vegetables Beans, green Beet tops Broccoli Cabbage, green Co.rrots Collards Kale Lettlice, leaf Mustard greens Peas Sweet potatoes Tomatoes Turnip greens 1/2 c. cooked 1/2 c. cooked 1/2 c. cooked 1/2 c. raw 2/3 c. cooked 1/2 c. cooked 1/2 c. cooked 1 large leaf 1/2 c. cooked 1/2 cup 1 small 1 medium 1/2 c. cooked 900 Excellent 9000 23 2100 7000 20,000 40 H,OOO 750 1660-11,620 1000 10,000 Effect of Cooking Vitamin A content of foods is not destroyed by cooking. However, to retain the vitamin and mineral content, food must be cooked a short time. Never overcook vegetables because this destroys the minerals. Canned vegetables should be cooked in the fluid, or liquor, in which they come. After cooking, the liquid should be served with the vegetable or, if not used up in the serving, should be saved and made into soups, etc. Frozen vegetables should be dropped into boiling water and cooked covered for about g minutes. -24- VI TAl'JlIN B1 (Thiamin Hydrochloride) Relation to Health 1. Necessary for good health at all ages. 2. Essential for normal growth, re~roduct~on and lactation. 3. Appears to playa part in the metabolism of carbohydrates. 4. Very important in the diets of expectant and nursing women. A generous supply in the mother's diet assists in providing the infants with a good milk supply. 5. Important in promoting a good appetite and maintair.ing the normal muscle tone of the digestive tract. 6. Essential to prevent the nervous disorder called beri-beri. 7. Very little thiamin hy~rochloride is stored in the body, a daily supply is needed. 8. Has been found to be an important factor in some cases of nausea in pregnancy. Results of an Insufficient ~ount in the Diet over a Long Period of Time 1. Loss in appetite 2. Nervous irritability 3. Slow heart beat 4. Poor lactation 5. Sluggish digestive tract (decreases peristalsis) 6. Listlessness 7. Sub-clinical beri-beri Results of 2 Lack or Shortage, of Thiamin Hydrochloride 1. Emaciation 2. Swelling of the limbs 3. Partial paraly~is 4. Intestinal infections and general atrophy of glands and muscles -25- 5 Cardiac damage 6. A type of sterility in both sexes 7 Loss of appetite 8. Beri-beri 9. Fatigue 10. Stiffness 1l. Hea.daches Daily Requiremen~ Adult Pregnancy and lactation Boys, 16 to 19 years Children 600 L U., or 2 mg. 1000 1. u., or 2 to 2.3 mg. 600 1. C., or 2 mg. 200-500 1. U., increasing \oJ'ith age, size and exercise Daily Requirement may be Obtained by: Food Amount Apple, ra.w 1 medium Beans, string 1/2 cup Bread, whole grain Cnrrots Cereal, \'!hole grain 3 slices 1/2 I cup 2/3 cup Chicken, dark meat 1/4 pound Egg, whole 1 medium 14 i l k 1 quart Orange juice 1/2 cup Potato 1 medium 1. u. 5 13 60 16 90 279 36 144 30 21 One U.S.P., or International Unit, is the activity possessed by 30 micrograms of pure crystalline thiamin hydrochloride. --26- Source Beans, kidney, canned Beans, string Beef, round Bread, whole grain Butter Carrots, cooked Cereal, whole grain Chicken, dark meat Cornmeal, yellow Cream, 6% Egg, whole Ham Lettuce Iviilk, whole Milk, ",hole Oats, rolled Peanuts Pork, lean Potato, white or sweet Rice, brown Squash, summer Tomato, raw (1 ~edium) \\Theat germ Yeast, baker's Yeast, brewer's Amount 1{2 cup 1{2 cup 100 grams, 3! ounce s 3 slices 3 pats 1{2 cup 12/3 cup ounces 1 4 cup 2 ounces 1 medium 100 grams, 3i ounces 1{4 head 1 quart 1 cup 1/2 cup 17 medium 3 OU.-lces 3i ounces 3 T. 1/2 cup 4 ounces 3~ ounces 3~ ounces 3~ ounces 1. u. 125 1B 50 60-120 0 16-4B 90 279 lB' 6 15 150 15 144 36 75 51 39 21 14-2B 175 1000 400-2200 130-450 1200-6000 Food Bananas Beans Green, snap Lima, fresh Lima, dried Eavy, dried Beef Lean nmscle Beets Broccoli 'Brussel sprouts Cabbage Cauliflower The Vitamin B1 (Thiamin) Assay Values of Foods Vitamin::81 (Thiamin) Content per 100 grams (edible portion) Food Vitamin Bl (Thiamin) Content per 100 grams ( edible po rt ion) 18 Celery 12 Cheese 24 American cheddar 14 114 170 Chicken 12B Dark meat 37 Light meat 26 38 Collards 67 17 Corn Sv:eet, country gentleman 40 33 Sweet, golden bantam 50 57 COlt! peas Dried 27 Eggs 56 yolks 312 lIB -27- The Vitamin BJ (Thiamin) Assay Values of Foods Food Vi tamin Bl (Thiamin) Food Content per 100 grams (edible portion) Vitamin Bl (Thiamin) Content per 100 grams (edible portion) Flour White, straight milled ifuite, patent Whi te, "plus" germ Grapefruit Ham, smoked Lamb chop, lean portion Lettuce, head Liver, beef Milk Condensed Evaporated Fluid, skim Fluid, "Ihole Powde red, skim Powdered, whole Mustard greens Oats, rolled Okra Onions, winter, globe Oranges, Florida 29 17 43 . -24 476 79 29 89 24 17 14 16 125 105 46 10 26 Pork Chop, lean portion Ham" smoked Potatoes New, Irish cobbler Mature, Irish cobbler Prunes, dried 60 Rye, whole grain 156 Soybeans Green 159 Dried 485 Squash Hubbard 16 Cyrl1bling 14 SvJeet Potatoes Nancy Hall 31 Tomatoes Red 26 Turnips Greens 46 Whi te fle shed 20 !'!heat Peanuts Whole, Spanish 350 Whole roasted, Spanish 78 Whole, Virginia type 294 Shredded 73 Whole, hard spring 175 Whole, hard winter 159 Whole, soft winter 118 Effect of Cooking and Storage 1., Vi tamin Bl is dissolved ~nto cooking water in vlhich vegetables and fru.i ts are cooked and soaked. 2. Destruction of vitamin Bl is increased when soda is added to vegetables '. in cooking. 3. VitaminBl is gradual~y lost du.ring storage but is not affected by oxidation. 4. Refining of food (cereals)' in the manufacturing process is an important factor in destruction of vitamin Bl. Reference: Technical Bulletin No. 707, u.s. Department of Agriculture,W&shington,D.C. -28- VITAMIN B2 (Riboflavin) Characteristics Riboflavin is a yellow-brown, water soluble pigment, widely distributed in both plant and animal foods. Relation to Health 1. The function of riboflavin is not yet very well understood but it is believed to playa part in the chemical processes of all living cells. 2. Essential for growth and normal nutrition at all ages. 3. Lack of riboflavin may manifest itself in lesions at the angles of the . mouth. 4. It is not concerned in the etiology of pellagra. 5. Evidence indicates that riboflavin is not synthesized by the animal cell, consequently it must be supplied daily by the diet. 6. Riboflavin deficiency is characterized by itching, burning and excessive dryness of the eyes, granulation and extreme redness of the conjunctiva, particularly of the lower lids. Erosions around the eyes &nd a shark skin appearance of the skin over the nose are also characteristics of a deficiency of this substance. Individual Requirement Adult Adolescents Children, 9 to 10 years 4 to 6 II 2 to 3 II Pregnancy 600 Sherman-Bourquin units per day 600 II II II 11 II 540 11 11 11 II II 450 II n 11 II II 450 11 II II II 11 No recommendatior.s are given for the expectant and lactating mother but an excess over that for the average adult is thought to be wise. One Sherman-Bour~~in urilt of vitamin B2 is equivalent to 3.0 to 3.5 micro- grams of riboflavin. Sources Apples, raw Bananas Beans, soy, drien Beef, round Beet greens Broccoli Buttermilk Carrots, cooked Cheese, American cheddar Collards Cornmeal, yellow Egg Kale Liver, beef Milk, whole Milk, Bvaporated Milk, whole Orange juice Peanuts Pears, fresh Pears, raw Peas, fresh Potatoes, sweet Potatoes, white Prunes, dried Salmon, canned -29.... Amount 1 medium 1 medium 1/2 cup cooked 3! ounces 1/2 cup cooked 1/2 cup cooked 8 ounces, or 1 glass 1/2 cup 1 ounce 1/2 cup cooked 1 cup 1 medium 1/2 cup cooked 3t ounces 1 cup 1/2 cup 1 quart 1/2 cup 17 mediUIll 1 mediUIll 1 mediUIll 1/2 cup 1 small 1 mediUIll 4 to 5 1/2 cup Sherman-Bourquin Units 13-50 25-40 262 60-130 250 140 48 100 55 193 624-936 144 166 576 15-65 34 5 20 36 50-66 25 86 48 -30- Food Spinach, fresh Strawbetries, fresh Tomato~s, raw Turnip greens Yeast, baker's dried Yeast, brewer's dried Yeast, tablet Wheat germ AmoUnt 1/2 cup cooked 10 large 1 medium 1/2 C1,lp cooked 1 tablespoonful 1 tablespoonful 1 tablet 1 tablespoonful Sherman-Bourquin Units 150 120 15 300 89-143 150-300 20 30 Effect of Cooking and Storage 1. Riboflavin is not easily destroyed by cooking except when soda or other alkalies are used. 2. Riboflavin dissolves easily in the water in which foods are cooked or soaked. 3. Riboflavin is not affected by canning, freezing or drying. 4. Baking, steaming, using small amounts of water in boiling vegetables, and using the water in which vegetables are cooked will conserve riboflavin. 5. This vitamin is destroyed by strong sunlight. Milk, therefore, should be kept refrigerated. 6. Since riboflavin dissolves into the cooking water, use the liquid in which foods are cooked for soups and gravies or serve with the food as lI po t liquorll -31- PELLAGBA PR1'VENTlVE FACTOR (Nicotinic Acid) Pellagra is a disease with a long developmental period. It is a non-co~tagious .disease characterized by a group of symptoms affecting p.;l.rtic-q.larlJT three systems of the body: the dermal system or the skin, the gastrointestinal or digestive system, and the nervous system. In 1939 the counties in Georgia having the high resident rates from pellagra were as follows (listed in order of the incidence of deaths, Jones County having the largest number of deaths and Monroe Co~~ty the smallest,number of those listed): 1- Jones 2. Long 34. Barrow Jasper 56. Habersham Marion 7 Liberty 3. Washington 9 Hancock 10. Gordon 11. Dade 12. Chatham 13 Lamar 14. Wheeler 15 Peach 16. Webster 17 Effingham 13. Brooks 19 Laurens 20. Wnitfield 21- Spalding 22. Gwinnett 23 Net'1ton 24. Harris 25 Meriwether 26. Nonroe During 1939 there was a total of 271 reported deaths from pellagra in the entire state of Georgia. Relation to Health 1. It is believed that insufficient nicotinic acid in the diet is the chief cause of the deficiency disease, pellagra. Secondary deficiencies of thiamin hydrochloride and riboflavin are also likely to occur. 2. Earliest symptoms of pellagra are: A. Loss of strength in the legs B. Change in appetite -32- C. Loss in body weight D. Change in mood or persor~lity 3. Acute symptoms ?f pellagra are: A. Skin eruptions, especially on the hands, arms, feet and legs, which resemble sunourn and later become brown and make the skin rough and scaly. B. Soreness of the mouth, redness of the tongue, indigestion and diarrhea, accompanying the skin eruption. C. Disturbances of the nervous system, leading in the severest cases to insanity. 4. Advanced symptoms: A. Nausea and vomiting E. Diarrhea C. Numbness and abdominal distention 5. Sunlight and pellagra: It appears on basis of the evidence now available that the action of sunlight in pellagra i~ to be regarded as that of an irritant and pellagrins should be protected from exposure and skin irritants of all kinds .. Treatment of Pellagra, Essential Points 1. Inclusive in the diet at least 1 quart of milk daily. 2. A diet from 3000 to 4000 calories or more daily, containir~ milk, lean meats, liver and other foods rich in the pellagra-preventive vitamin. 3. Not less than 30 grams and up to 200 grams or more daily of pure dried powdered yeast, depending on the severity of the attack. -33- 4. Liver extracts, either or~y or parenterally, in very large doses in the severe ~4Ies. 5. Feeding at frequent int~~als and careful, individual nursing in order to see that the patient actually eats and retains the large amount of food nec~sary. 6. Nicotinic acid orally or parenterally as indicated, in sufficient dosage to relieve acute symptoms rapidly. Recurrence can be prevented only by bringing about a permanent change in the person's dietary habits. The pellagrin should not be told to stop eating his corn bread, grits and rice. He should be advised to add to those foods the pellagra-preventive foods which he has some prospect of obtaining, such as green, leafy vegetables, fresh or canned milk, lean pork instead of fat pork, canned salmon, corned beef, poultry, eggs and rabbit. Permanent control can be obtained only by bringing about permanent changes in dietary habits. Sebrell - Vitamins in Relation to the Prevention and Treatment of Pellagra, liThe Vitamins", A Synlposium, American Medical Association Journal, p. 319., 1939 Daily ~equirement Human requirement for the pellagra preventive factor is not accurately known but to assure an adequate intake of nicotinic acid, it is necessary to include in the diet each day: Milk One of the following: liver, salmon, rabbit, lean beef and pork, chicken One serving of a green leafy vegetaple as: COllards, Y~le, cabbage, turnip greens, green peas, mustard greens -34- One serving of fruit, as tomatoes Whole grain cereals, oatmeal, farina,yellow cornmeal Soybeans and peanuts are al'so 'V~ulable in the diet. Activity is expressed as milligrams of nicotinic acid per gram of substance. Good to Fair Sources of Nicotinic Acid Animal Products Buttermilk Chicken Egg yolk Haddock Liver Milk, skim Milk, evaporated Milk, whole 1>ork~ lean Rabbit Salmon Vegetables Cabbage, green Collards Cowpeas Kale Mustard greens Soybeans Spinach Tomatoes Tomato juice Turnip greens Legume Beans, lima dry Beans, navy Peas, dried Seed Peanut meal Wheat germ Effect of Cooking 1. Nicotinic acid is water soluble, stable to alkali and little destroyed by ordinary home cooking. 2. To conserve nicotinic acid, use the liquid in which vegetables were cooked for soups and gravies, or serve as "pot liquorll _-3~ VITAM:lli B6 . (Pyridoxine) Relation to Health It seems to have some part in complicated oxidation-reduction reactions in the body. It may prove to be of value in certain types of anemia. Recent observations indicate that it is necessary to human hutrition. In rats, this vitamin prevents a dermatitis, known as "rat pellagra", when given along with certain essential fatty acids. Sources Found in bran of cereals, in legume seeds, liver, egg yolk; possibly small amounts in meats, fish, fruit and vegetables. Effect of Cooking It is not destroyed by ordinary heat treatment and is not affected by acids and alkalies. FILTRATE FACTOR COHPLEX GROUP OF VI TAlJIINS PA.NTHOTHENI C AC In Relation to Health As far as now known it is of importance only in the nutrition of chicks, preventing a form of skin lesion, or dermatitis, called "chick pellagrafl Sources , Best-'sourcesare liver and kidney, egg yolk, peanut meal, heart and brain tissue, cereal grains, legume seeds, yeast, milk &~d greens. ANTI-GREY HAIR FACTOR Relation to Health As far as now known its absence from the diet of rats, dogs, foxes and a few other animals has resulted in greying of the fur, while its addition to the diet has cured this condition and restored greying hair to its normal color. Sources Found in liver, yeast, rice polishings, crude cane molasses and alfalfa extract. ,.-:36- VlTA.lfiN C (Ascorbic Acid) , ',' . ~ .;: Relation to Health .. 1. Necessary for growth. 2. Essential for healthy gums and skin, good muscles and teeth. 3. Maintains the health of the blood vessels. 4. Undoubtedly plays a significant part in the prevention arid cure of . rheumatic fever, pulmonary tuberculosis, diphtheria, pneumonia inf.ection and whooping cough. All diseasesin which an elevated temperature oc~urs appear to cause a large increase in the ascorbic acid requirement. 7. Because the body can neither store nor manufacture ascorbic acid, there should be a regular daily intake. - Results of a Lack, or Shortage, of Vitamin C: 1. Teeth become defective and may become loose and drop out. Gums are sore, become 90ft and wollen and bleed easily. 2. The adult loses weight, is anemiC,weak, short of breath and has a sallow complexion. 3. The joints become tender. 4. Hemorrhages may occur anywhere in the body. 5. Change occurs in growing ends of the bone, with beading and other deform- ities, which in earlier times ,rere mistaken for rickets. or 6. There is a falling apart bones, due to loss of.supporting cartilage. 7. Blue-black spots develop in the skin after trivial injUry. 8. Fractured bones heal slowly. 9. Resistance to infection is lowered. 10. Growth is retarded. 11. The heart may become enlarged and the heart muscle damaged~ 12. A severe lack of ascorbic ac;id results in the deficiency disease, scurvy. -37- Daily Requirement -Newborn .6 mg. per kg. of body weight Infants 50 mg. per day or 1000 I. U. Children 50~75mg. per day or 1000-1500 I. U. Adults 75~lOO mg. per day or 1500-2000 I. U. Pregnancy 100-125 mg. per day or 2000-2500 I. U. Lactation 125-150 mg. per day or 2500-3000 1. U. Requirement May be Met by: Amount L U. Apple, raw .Cabbage, raw Onions, fresh Orange juice Potato, \