The vegetable garden in the tropics - Journey to Forever
The vegetable garden in the tropics - Journey to Forever
The vegetable garden in the tropics - Journey to Forever
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cereals, tubers, bananas, legumes. Those foodstuffs that are eaten<br />
daily <strong>in</strong> large quantities are called staple foods.<br />
2 Fats, which provide energy and make carotene more digestible for<br />
<strong>the</strong> human body. One gram gives 9 kilocalories or 38 kilojoules.<br />
Sources: coconut, oilpalm, peanut and maize oil, avocado, animal<br />
products.<br />
3 Prote<strong>in</strong>s, <strong>the</strong> material of which our bodies are made. Prote<strong>in</strong>s are<br />
necessary for growth and development of <strong>the</strong> body and are very important<br />
for children and for women dur<strong>in</strong>g pregnancy and when <strong>the</strong>y<br />
are breastfeed<strong>in</strong>g. Sources: cereals, seed <strong>vegetable</strong>s, animal products.<br />
4 M<strong>in</strong>erals, substances like iron and calcium which are taken up by<br />
plants from <strong>the</strong> soil. <strong>The</strong> most important m<strong>in</strong>erals are:<br />
calcium, <strong>the</strong> m<strong>in</strong>eral of which bones and teeth are composed.<br />
Sources: leaf <strong>vegetable</strong>s, seed <strong>vegetable</strong>s, milk.<br />
iron, <strong>the</strong> m<strong>in</strong>eral necessary for healthy blood.<br />
Sources: leaf <strong>vegetable</strong>s, seed <strong>vegetable</strong>s, cereals, meat, eggs.<br />
5 Vitam<strong>in</strong>s, nutrients needed only <strong>in</strong> small quantities <strong>to</strong> preserve good<br />
health. Below are listed <strong>the</strong> most important vitam<strong>in</strong>s.<br />
vitam<strong>in</strong> A, or ret<strong>in</strong>ol, protects <strong>the</strong> mucus membranes (nose, mouth)<br />
and <strong>the</strong> sk<strong>in</strong> and plays an important role <strong>in</strong> vision. <strong>The</strong> body produces<br />
this vitam<strong>in</strong> out of beta-carotene. Sources of vitam<strong>in</strong> A: milk, eggs.<br />
Sources of carotene: leaf <strong>vegetable</strong>s (especially those with dark green<br />
leaves), fruit <strong>vegetable</strong>s (chillies), fruits (papaya), carrots.<br />
vitam<strong>in</strong> B1, or thiam<strong>in</strong>, is necessary for <strong>the</strong> function<strong>in</strong>g of <strong>the</strong> nervous<br />
system. Lack of vitam<strong>in</strong> B1 causes “beri-beri”. Sources: fruit<strong>vegetable</strong>s,<br />
germ and bran of cereals, eggs, milk.<br />
vitam<strong>in</strong> B2, or riboflav<strong>in</strong>, prevents lesions of <strong>the</strong> sk<strong>in</strong>, eyes and lips.<br />
Sources: leaf <strong>vegetable</strong>s, seed <strong>vegetable</strong>s, meat, eggs, milk.<br />
vitam<strong>in</strong> C, or ascorbic acid. Deficiency of this vitam<strong>in</strong> causes scurvy<br />
and bleed<strong>in</strong>g of <strong>the</strong> gums and sk<strong>in</strong>. Sources: leaf <strong>vegetable</strong>s, fruit<br />
<strong>vegetable</strong>s, fruits, tubers (if eaten fresh).<br />
niac<strong>in</strong> prevents pellagra, o<strong>the</strong>r sk<strong>in</strong> and <strong>in</strong>test<strong>in</strong>al diseases, and malfunction<strong>in</strong>g<br />
of <strong>the</strong> nervous system. Sources: leaf <strong>vegetable</strong>s, seed<br />
<strong>vegetable</strong>s (peanut), meat, fish. Fresh maize conta<strong>in</strong>s a very small<br />
amount of this vitam<strong>in</strong>, but <strong>the</strong> flour can be enriched by treatment <strong>in</strong><br />
an alkal<strong>in</strong>e medium.<br />
8<br />
<strong>The</strong> <strong>vegetable</strong> <strong>garden</strong> <strong>in</strong> <strong>the</strong> <strong>tropics</strong>