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Most gardeners are aware that their vegetables taste better than the less-fresh store variety. And they know that the hours they spend in the garden are healthful and productive.
At canning time, it’s important to recognize the nutritional qualities of the vegetables being preserved. Care should be taken to use the freshest of vegetables, handle them without bruising or crushing, shorten the time between garden and freezer or shelf as much as possible, and concentrate on saving some of the vegetables highest in 1 food value.
Here are some favorites, and their food values.
Tomato
Red tomatoes, ripened on the vine, are good sources of vitamins A and C. In fact, one serving of tomato (or 3l/2 ounces) provides about one-fifth of that day’s need for vitamin A, and about one-third the amount of vitamin C. There are also small amounts of various minerals.
One two-inch tomato has 25 calories.
Carrot
Generations of children have grown up with the warning to eat their carrots, get their vitamin A and improve their vision. The shocking truth is that this vegetable does not contain vitamin A. Carrots contain carotene, though, and this is the substance that the body converts to vitamin A.
One serving, either raw or cooked, provides vitamin A values well in excess of the recommended daily amount. Carrot enthusiasts need not worry about overindulging in this natural supply of carotene.
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