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.


Vitamin Usefulness Food mcg RAE per serving IU per serving Percent DV* Non-Food Sources
Vitamin A Maintain Vision Sweet potato, baked in skin, 1 whole 1,403 28,058 561
 (Beta-Carotene / provitamin A) immunity Functions Beef liver, pan fried, 3 ounces 6,582 22,175 444
 Fat Soluable Reproduction Spinach, frozen, boiled, ½ cup 573 11,458 229
Healthy Organs Carrots, raw, ½ cup 459 9,189 184
Pumpkin pie, commercially prepared, 1 piece 488 3,743 249
Cantaloupe, raw, ½ cup 135 2,706 54
Peppers, sweet, red, raw, ½ cup 117 2,332 47
Mangos, raw, 1 whole 112 2,240 45
Black-eyed peas (cowpeas), boiled, 1 cup 66 1,305 26
Apricots, dried, sulfured, 10 halves 63 1,261 25
Vitamin B1 Aids Metabolism Whole-Grain foods
 (Thiamin) Meat, Fish, Eggs
Greens, beets, potatoes
Orange Juice
Vitamin B3 Meat, Fish, Poultry
 (Niacin) Peanuts
Any foods with Tryptophan
Vitamin B6 Protein Metabolism Food Milligrams (mg) per serving Percent DV*
Other Enzyme Processes Chickpeas, canned, 1 cup 1.1 55
Beef liver, pan fried, 3 ounces 0.9 45
Tuna, yellowfin, fresh, cooked, 3 ounces 0.9 45
Salmon, sockeye, cooked, 3 ounces 0.6 30
Chicken breast, roasted, 3 ounces 0.5 25
Breakfast cereals, fortified with 25% of the DV for vitamin B6 0.5 25
Vitamin B12 Maintain Health of Red Blood Cells and Nerve Tissue Food Micrograms (mcg) Percent DV*
 Water Soluable per serving
Clams, cooked, 3 ounces 84.1 1,402
Liver, beef, cooked, 3 ounces 70.7 1,178
Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving 6 100
Trout, rainbow, wild, cooked, 3 ounces 5.4 90
Salmon, sockeye, cooked, 3 ounces 4.8 80
Trout, rainbow, farmed, cooked, 3 ounces 3.5 58
Tuna fish, light, canned in water, 3 ounces 2.5 42
Cheeseburger, double patty and bun, 1 sandwich 2.1 35
Haddock, cooked, 3 ounces 1.8 30
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving 1.5 25
Vitamin C wound healing (collagen) Food Milligrams (mg) per serving Percent (%) DV*
 (Ascorbic Acid) immunity Functions Red pepper, sweet, raw, ½ cup 95 158
 Water Soluable Prevent Scurvy (Nasty Business) Orange juice, ¾ cup 93 155
Orange, 1 medium 70 117
Grapefruit juice, ¾ cup 70 117
Kiwifruit, 1 medium 64 107
Green pepper, sweet, raw, ½ cup 60 100
Broccoli, cooked, ½ cup 51 85
Strawberries, fresh, sliced, ½ cup 49 82
Brussels sprouts, cooked, ½ cup 48 80
Grapefruit, ½ medium 39 65
Broccoli, raw, ½ cup 39 65
Tomato juice, ¾ cup 33 55
Cantaloupe, ½ cup 29 48
Cabbage, cooked, ½ cup 28 47
Cauliflower, raw, ½ cup 26 43
Potato, baked, 1 medium 17 28
Tomato, raw, 1 medium 17 28
Vitamin D Bone Health Food IUs per serving* Percent DV**
 Fat-Soluable Strengthens Muscles Cod liver oil, 1 tablespoon 1,360 340
 Skin produces when exposed to sunlight for an hour a week Fights Cancer Swordfish, cooked, 3 ounces 566 142
Fights Diabetes Salmon (sockeye), cooked, 3 ounces 447 112
Required for Calcium Absorption Tuna fish, canned in water, drained, 3 ounces 154 39
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies) 137 34
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup 115-124 29-31
Vitamin E Reduce Heart Disease Food Milligrams (mg) Percent DV*
 Fat-Soluable Immune System per serving
Reduce Cancer Wheat germ oil, 1 tablespoon 20.3 100
Ward off Dimentia Sunflower seeds, dry roasted, 1 ounce 7.4 37
Almonds, dry roasted, 1 ounce 6.8 34
Sunflower oil, 1 tablespoon 5.6 28
Safflower oil, 1 tablespoon 4.6 25
Vitamin K Blood Clotting Food Serving size Percent DV Microbes in our guts
 Natural icrobes in our guts Brussels sprouts 1/2 cup 190
Spinach 1 Cup 180
Turnip Greens 2 Cup 170
Green leaf lettuce 3 Cup 125
Broccoli 4 Cup 110
Endive and Romain Lettuce 5 Cup 70
Folic Acid DNA Synthesis Food mcg DFE per serving Percent DV*
 Water Soluable Beef liver, braised, 3 ounces 215 54
Spinach, boiled, ½ cup 131 33
Black-eyed peas (cowpeas), boiled, ½ cup 105 26
Breakfast cereals, fortified with 25% of the DV† 100 25
Iodine Thyroid Function Seaweed Coastal Soil and Water

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Ken is addicted to fitness and mountain biking. He is such a thrill seeker, people are starting to be concerned!He enjoys MTBing, Hiking, Climbing, Geocaching, Orienteering, Weight Lifting, and Wilderness Survival.

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