MEDFOKD MATT j TRTBUXE, MEDFOKD. OKF-PON, FRIDAY. JANUARY 31, 193fi.
PAGE SEVEN
CHOOSE FOOD FOR
Calcium, Phosphorus IVJake
Bones and Teeth Iron
Required for Blood
Plants and Meats Source
Minerals, as the word Is commonly
understood, do not seem much llfce
food. Calcium In the form of marble,
phosphorus In the phosphate fertil
izers, or Iron, hard and strong enough
to bridge a river, do not appeal to
the appetite, to say the least. Cal
cium, phosphorus, and Iron, however,
and some other mineral elements are
Indispensable building materials for
the human body. Calcium and phos
phorus are used ' chiefly to make
bones and teeth. Iron fS needed es
pecially In the blood. The body muit
get these materials In Its food and
a shortage of any one of them very
soon causes trouble In the body.
But there need not be a shortage,
says the Bureau of Home Economic
of the U. S. department of agricul
ture. We can get the mineral ele
ments we need by choosing the foods
that provide them In the form of
"mineral salts," or other digestible
compounds. Plants use mineral sud-
stances, which they take direct from
the soil. We eat plants, we also eat
animals that have eaten plants, and
In the plant tissues which compose
vegetables and fruits, and in the
animal tissues that furnish meats.
poultry and fish, or In animal pro
ducts in the form of milk and egga,
we get those same minerals In forms
which we can assimilate.
Watch Mineral Value
Practically, then, our problem lfc
one of selecting foods for their m'n-
eral value. Just as we select for en
ergy, protein, and other values. And
here, once more, foods vary. Nearly
all foods contain at least a trace of
each Important mineral, some are
rich In one or more of the minerals
The food most useful as a source of
calcium milk though rich also in
phosporus, is poor in Iron. And eggs,
rich in phosphorus and iron, carry
practically all their calcium in the
shell. And so on through many var
iations and grades In value.
The body requires more of some
minerals than others. It requires a
lot of calcium, whlcu Is not aburi'
dant in many foods, and a lot of
phosphorus which is plentiful in
many foods. It requires only a little
Iron, but that little is hard to ac
quire because even the foods called
"iron-rich" contain very little ui
deed.
Nutritionists simplify the problem
somewhat when they tell us that
we make sure of the calcium and
Iron, the phosphorus will take cars
of Itself, because It comes in so many
foods, Including those rich in cal
clum or iron.
Calcium, then, needs special at
tentlon. Some nutritionists believe
that In American diets, there Is very
likely to be a shortage of this par-
tlcular element partly because trie
body needs so much. The 'hones and
teeth, where calcium la so largely
needed, constitute a big part of the
body bulk, and calcium In unevenly
distributed in the common foods.
Calcium For Kids
Children particularly need plenty
of calcium. A shortage of calctun
or phosphonw in children's focd
menu stunted growth. The bones
either do not develop, or they arm
weak and fragile and the child may
develop rickets a wholly preventable
disease which leaves crooked ixne&
or other deformities for life.
As both these minerals are plent
ifully supplied by milk more easily
and economically than by any other
food, nutritionists recommend plenty
of milk In the children's diet o
ouart a day Is best, they say, to
make good strong, straight bones,
Adults need calcium to keep bones
and teeth In repair and it Is hard
for anybody to get enough calcium
without using milk In some form
either to drink, or in soups, chow
ders, cheese, or sauces. Vitamin D
is necessary, too. for bone-buildlng.
Milk Rich Source
So milk Is at the top of the list
of foods rich In calcium and this
means skim milk and buttermilk, as
well as whole milk, fresh, evaporated
or dried, and it means cheese also,
Then come the greens beet tops
cabbage, cauliflower, chard, collards.
dandelions, kale, mustard, and tur
nip tops. Some of the syrups too,
are good for their calcium sorghum
syrup, sugar cane syrup, and mo
lasses.
Iron is not so easily supplied. There
Is no one food that can be depended
upon to furnish the day's quota 01"
Iron. The best sources of Iron among
foods from animal sources are egg-
yolks; meats, particularly liver, kid
ney, brain and heart, also lean
muscle of beef, veal, pork, lamb, and
dark meat of poultry, oysters and
shrimps. In the vegetable kingdom,
the best foods for Iron are the green
leaves, particularly turnip and beet
tops, dandelion 'and mustard greens,
watercress, and spinach,' also kale,
and broccoli leaves; dried fruits, par
ticularly apricots, peaches, currants
and dates, also figs, prunes and
raisins; whole-grain flours or cereals
particularly whole wheat, barley. re
and oats; molasses, sorghum syrup
and sugar cane syrup; beans and peas
of all kinds, fresh or dried; and
nuts, particularly almonds and hazel
nuts, also walnuts, pecans and hick
ory nuts.
Each of these various types of rood
contains a little iron but it takes
several Iron-rich foods to furnish a
day's supply, for there must oe
plenty of Iron In the diet to make
good red blood.
Phosphorus is found In many
foods. Particularly rich in phosphorus
are milk and cheese, eggs, meat, llsn
oysters, lobster, shrimp, clams, bean?
and peas whole grains cornmeal. and
some of the greens so many differ
ent kinds of food that we are almost
sure to get enough phosphorus.
Few Foods Have All
Although most foods contain at
least a trace of all the food minerals,
foods rich in all three of the essen
tial minerals here discussed are ex
cepttonal. Two sea foods, oysters and
shrimps, are rich In all three cal
clum, phosphorus, and Iron. Milk It
rich in both calcium and phosphor ua,
and so are clams and lobsters. As to
calcium and Iron together, only the
greens and the syrups (molasses.
sorghum syrup and sugar cane syrup) I
art rich In both these minerals. A
good many foods are rich In phos
phorus and iron, but this combina
tion la less Important because phos
phorus is abundant In so many
foods.
When it comes to planning meals,
foods rich in bone and blood-build
Ing minerals are of course among
the essentials, along with carbohy
drate foods and fats for energy, lud
proteln-rlch foods for muscle build
ing. For example, says the Bureau of
Home Economics: Breakfast including
dried apricots or peacnes. cereal and
milk, and whole-wheat toast provide
a good supply of calcium, phosphorus
and Iron. A lunch Including an oya
ster ml lk -stew, or an egg salad with
a glass of milk and gingerbread,
would be rich In these minerals, as
would also a dinner Including a milk
soup, lean meat or liver, and green
of Borne kind, or, If there is no meat,
baked beans, brown bread, and greens
or a green salad.
Relief Rolls Near
Past Year's Peak
WASHINGTON, Jan. 31. (API
Harry L. Hopkins, WPA administra
tor, estimates dole and work relief
rolls axe nearly as bulky now at a
year ago, when an all-time relief pop
ulation peak of 20,000.000 was reached.
Hopkins was reported to have told
a group of Democratic senators yes
terday at majority leader Robinson's
office that while thero had been
"slteht Improvement." the burden
remained about the same.
Sooner or later
you'll try Schilling Coffee.
Till then
"Wings of the Morning
to you!"
Try the Schilling way
to better coffee flavor
by using
the special Schilling Coffee
specially made
for the method you use.
Schilling
Coffee
Two kinds
One for drip.
One for percolator.
I THIS NEW NUC0A TASTES j ' , ' YhJ t I
I GOOD ON BREAD, MUMMY j -; I f) j ;
fiZi'T; I AND IT'S SO g' JS,
j ,i.-" tirtr Ti
"A new-type vegetable margarine-
ARVELOUS!"
THE
DS
"Perfect for oil your cook
In tool Made from
finest vegetable oils and
pure pasteurized milkl
By IDA BAILEY ALLEN
"TVJEVER in all my experi-i-N
ence have I seen such a
marvelous all-purpose marga
rine! You'll agree that you've
never taMed such a delicious
spread for breads. Try it on
hot toast the real flavor test
for any spread!
"Yet, the New Nucoa actu
ally saves you 10? to 1
pound over the spread you are
probably now using!
"Then try it in your kitchen.
See how marvelous it is for
baking cakes, flaky biscuits
and pie crust! Perfectly deli
cious, too, for seasoning vege
tables . . . and for making
sauces, gravies, candies, and
for frying!
"And this amazing new vege
table margarine is rich in food
energy content. It actually fur
nishes 3300 calories per
pound. How fine that is for
growing children. Why not
get a pound today?"
MADE BY THE MAKERS OF
BEST FOODS REAL MAYONNAISE
TABLE AND COOKING
use -i n
KM ETE PSEMlRQTAfG ESff
Your Potato Takes On Some New Clothes
' Safeway Stores this week are co-operating with a campaign to further the
interests of the Mill Employees of Rogue River Valley.
Fancy Netted Gem Potatoes are now attractively displayed in each Safo
way Store in this city in wooden containers.
Yes, the Potato of this city has cast off his inferiority complex, throws
away his burlap blind fold, looks his public right in the eye and says: "Now
I'll give you a square deal! I don't have to sweat, smother and spoil in a
dark old sack where I couldn't even get my breath."
If every potato sold in Rogue River Valley
were packed in wooden boxes it would add inou
sands of Dollars annually to Rogue River Valley
lumber payrolls. THINK THAT OVER! wood ltd C
Select U. S. No. 1 Bakers . ,
5 wood tl I
Prices Effective Sat. & Mon. Feb. 1 , 3
SUGAR ic
0. & H. Pure Cane. 10-lb. cloth bag..."!? 40r
Cleanse? tc
Sunbrite. Note the low price 3 cans nmt
MILEC
Nestles. taU cans. 3 for II 'Rf C
Packed in wood boxes made in Medford 0
Flouuip A1 purpse
Lion Brand. 40 lb. bag .
$119
Taste-Mo
Jell Dessert. Assorted flavors.
Jells quick. 3 packages .
U
c
FREE DELIVERY ON ORDERS OF $1 OR OVER
Bacon
Squares
; 19
For seasoning
or frying,
LB. -
CRACECERS
HIEESE
Coffee
Snowflakes or Grahams
2 lb. box
Brookfield Full Cream
lb.
2gc
II 9c
Airway
Pure Brazilian.
3 Lbs
Nob Hill Tl
The Aristocrat of J
Coffees, lb.
Shortening
ACORN
4 Lb.
Carton
39
Peaches
Delmonte, Sliced or OKf
halves. Lge 2'2 cans 2 fori-w I
Syrup
Sleepy Hollow. , QKf
Quart 0JU
Pork & Beans
Van Camp's. Large 1 1 r
2 cans . I I W
Syrup
Log Cabin, med. size, Pkg.
Aunt Jemima Pancake Q7fl
Flour Free .;. O I l
Sauerkraut Juice
Libbys. 1f)r
No. 2 Tins I W
Toilet Tissue
Zee 750 sheets. 1 Q ft
3 Rolls I 3U
Jell-Well
Cube flavor. 1 1
2 Pkgs. I I U
Grape Nuts
There's A Reason. 1 C f
Package - I OU
Cocoanut
Long Shredd. 1 5 C
Peas
Goody Goody, No. 2 cans, HP.
sweet and tender, 2 for Wta
Corn
Delmalz Golden Bantam, 9 Cm
303 can 2 for CUU
Beans
Idaho large white, Great 4Q.
Northern 3 lbs. Iwlj
Macaroni
Or Spaghetti, Curve
Cut
Tomatoes
Large No. 2
Can -
1 On
3 lbs. IW
10c
Walnuts
Fancy Franquettes,
Lb
19c
Fruits & Vegetables
Bananas
Golden Ripe. At a low price
4 lbs. g)c
Oranges SQ
Large Size Juicy Navels doz.
Carrots B.c
Smooth. Even size ... 5 lbs.
Lettuce Ac
Large Solid Heads each "T4r
Lemons ti c
Check that Cold with Hot Lemonade! iX
Juicy Sunkist . doz.
Grape&ruit ft(Q)c
Sunkist, Imperial Valley. Full o' Juice 5 for
IN OUR MARKET
SALMON
B-lb. average half or whole
Fine for
Lb. 8 ua
MUTTON
Shoulder
Legs Roast ChPs Stew
1U 9C, 111 5C,
Little Fig ai-JLiw.AL. ' " " R
Link Sausages lb. 11 Vc
Bee Hearts lb. H c
SPECIAL
For Baking
Hamburger 2lbs.2c
All Via of mA rfron!
Oil 11V '-.-
Plan Now to Attend the Lions Club Auto Show at the
Armory February 7 th and 8th. Bring the Family
Lots of Entertainment
IDEAL FOR EVERY
CM
I !!" for frylrvf
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