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 | |||||
Milk | ||||||
Greens, beets, potatoes | ||||||
Legumes | ||||||
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 | |||
Grains | ||||||
Fruits | ||||||
Vegetables |
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