Stop Vitamin Deficiency Symptoms: Sources of Vitamin A, B12, and More in Grid Down

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Stop Vitamin Deficiency Symptoms: Sources of Vitamin A, B12, and More in Grid Down

Stop Vitamin Deficiency Symptoms: Sources of Vitamin A, B12, and More in Grid DownLet’s learn some Natural and Other Sources of Vitamins such as A, B12, and MORE to stop vitamin deficiency symptoms and consequences in an Electrical or Power Grid Shut Down Event.

During a TEOTWAWKI or SHTF scenario, there is a great chance that the people that actually have preps and are fairly self-reliant will have vitamin deficiency.  A lot of the people out there that call themselves preppers will be loaded up on cabohydrates and simple sugars, because these are cheap fillers that boost energy and have a long shelf-life.

If you have listened to me for any length of time, or have been one of the select few that have had exposure to my “How to Be a Prepper: One Year Emergency Preparedness List for Survival”, you would know most of the basics that you would need for a fairly balanced meal to keep yourself healthy and fit.  But Readers of my survivalist blog or listeners of my prepper podcast are just a very small portion of the entire survival community, most of which just sell a bunch of rice, beans, and freeze dried foods.

I just want to make sure you have some knowledge of the vitamins you will need stored up to supplement this lack of nutritious food in your pantry.  If you don’t have enough of many of these vitamins, you could end up severely injured, disabled, or dead.

 

VitaminUsefulnessFoodmcg RAE per servingIU per servingPercent DV*Non-Food Sources
Vitamin AMaintain VisionSweet potato, baked in skin, 1 whole1,40328,058561
 (Beta-Carotene / provitamin A)immunity FunctionsBeef liver, pan fried, 3 ounces6,58222,175444
 Fat SoluableReproductionSpinach, frozen, boiled, ½ cup57311,458229
Healthy OrgansCarrots, raw, ½ cup4599,189184
Pumpkin pie, commercially prepared, 1 piece4883,743249
Cantaloupe, raw, ½ cup1352,70654
Peppers, sweet, red, raw, ½ cup1172,33247
Mangos, raw, 1 whole1122,24045
Black-eyed peas (cowpeas), boiled, 1 cup661,30526
Apricots, dried, sulfured, 10 halves631,26125
Vitamin B1Aids MetabolismWhole-Grain foods
 (Thiamin)Meat, Fish, Eggs
Milk
Greens, beets, potatoes
Legumes
Orange Juice
Vitamin B3Meat, Fish, Poultry
 (Niacin)Peanuts
Any foods with Tryptophan
Vitamin B6Protein MetabolismFoodMilligrams (mg) per servingPercent DV*
Other Enzyme ProcessesChickpeas, canned, 1 cup1.155
Beef liver, pan fried, 3 ounces0.945
Tuna, yellowfin, fresh, cooked, 3 ounces0.945
Salmon, sockeye, cooked, 3 ounces0.630
Chicken breast, roasted, 3 ounces0.525
Breakfast cereals, fortified with 25% of the DV for vitamin B60.525
Vitamin B12Maintain Health of Red Blood Cells and Nerve TissueFoodMicrograms (mcg)Percent DV*
 Water Soluableper serving
Clams, cooked, 3 ounces84.11,402
Liver, beef, cooked, 3 ounces70.71,178
Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving6100
Trout, rainbow, wild, cooked, 3 ounces5.490
Salmon, sockeye, cooked, 3 ounces4.880
Trout, rainbow, farmed, cooked, 3 ounces3.558
Tuna fish, light, canned in water, 3 ounces2.542
Cheeseburger, double patty and bun, 1 sandwich2.135
Haddock, cooked, 3 ounces1.830
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving1.525
Vitamin Cwound healing (collagen)FoodMilligrams (mg) per servingPercent (%) DV*
 (Ascorbic Acid)immunity FunctionsRed pepper, sweet, raw, ½ cup95158
 Water SoluablePrevent Scurvy (Nasty Business)Orange juice, ¾ cup93155
Orange, 1 medium70117
Grapefruit juice, ¾ cup70117
Kiwifruit, 1 medium64107
Green pepper, sweet, raw, ½ cup60100
Broccoli, cooked, ½ cup5185
Strawberries, fresh, sliced, ½ cup4982
Brussels sprouts, cooked, ½ cup4880
Grapefruit, ½ medium3965
Broccoli, raw, ½ cup3965
Tomato juice, ¾ cup3355
Cantaloupe, ½ cup2948
Cabbage, cooked, ½ cup2847
Cauliflower, raw, ½ cup2643
Potato, baked, 1 medium1728
Tomato, raw, 1 medium1728
Vitamin DBone HealthFoodIUs per serving*Percent DV**
 Fat-SoluableStrengthens MusclesCod liver oil, 1 tablespoon1,360340
 Skin produces when exposed to sunlight for an hour a weekFights CancerSwordfish, cooked, 3 ounces566142
Fights DiabetesSalmon (sockeye), cooked, 3 ounces447112
Required for Calcium AbsorptionTuna fish, canned in water, drained, 3 ounces15439
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)13734
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup115-12429-31
Vitamin EReduce Heart DiseaseFoodMilligrams (mg)Percent DV*
 Fat-SoluableImmune Systemper serving
Reduce CancerWheat germ oil, 1 tablespoon20.3100
Ward off DimentiaSunflower seeds, dry roasted, 1 ounce7.437
Almonds, dry roasted, 1 ounce6.834
Sunflower oil, 1 tablespoon5.628
Safflower oil, 1 tablespoon4.625
Vitamin KBlood ClottingFoodServing sizePercent DVMicrobes in our guts
 Natural icrobes in our gutsBrussels sprouts1/2 cup190
Spinach1 Cup180
Turnip Greens2 Cup170
Green leaf lettuce3 Cup125
Broccoli4 Cup110
Endive and Romain Lettuce5 Cup70
Folic AcidDNA SynthesisFoodmcg DFE per servingPercent DV*
 Water SoluableBeef liver, braised, 3 ounces21554
Spinach, boiled, ½ cup13133
Black-eyed peas (cowpeas), boiled, ½ cup10526
Breakfast cereals, fortified with 25% of the DV†10025
IodineThyroid FunctionSeaweedCoastal Soil and Water
Grains
Fruits
Vegetables

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