24 January 2012

Planning for key nutrients in your food supply

The physical and emotional strain a catastrophe puts on your body is not good for your health. Either in the short or long term, stress "does a body no good."

Eating the right foods will give your body the nutrients it needs to stay healthy... or get that way when you're sick or injured. If you store them, you may have access to supplements, but for how long? Therefore, it's important to know a little about nutrition and to understand what foods contain which  carbohydrates, fats, minerals, protein, and/or vitamins.

Depending on what foods you have available in your stash and what conditions you will be dealing with, you will have to make sure protein is a mainstay for your meals. Protein is beneficial in rebuilding muscle and you may need some muscle after a catastrophe. (If you're looking for sources of protein, here are 67 sources to consider.)

How about immunity defense levels? You may need continued (or added) supplements or foods to help build up your immunities. Most fruits and vegetable can help with that. The darker the fruit or vegetable the better the source for antioxidants which can help fight off many diseases and give you the vitamins you need to keep you going. For example, kale, collards, and spinach are all excellent sources of many vitamins, minerals, and iron.

Below are some key vitamins and foods sources for getting them, courtesy of The Daily Green. Clicking on the links will take you to their website, where you can find more information and links to recipes for using these foods:

Top 10 Food Sources of Beta Carotene (The Immune Booster):
  1. Carrots
  2. Pumpkins
  3. Sweet Potatoes
  4. Spinach
  5. Collards
  6. Kale
  7. Turnip Greens
  8. Beet Greens
  9. Winter Squash
  10. Cabbage

Top 10 Sources of Vitamin C (Including 3 foods with more than oranges):
  1. Guava
  2. Red Sweet Pepper
  3. Kiwi
  4. Orange
  5. Green Sweet Pepper
  6. Grapefruit Juice
  7. Vegetable Juice Cocktail
  8. Strawberries
  9. Brussels Sprouts
  10. Cantaloupe

Top 10 Vitamin E Foods (Another antioxident that's good for your skin too):
  1. Fortified Cereals
  2. Sunflower Seeds
  3. Nuts
  4. Vegetable Oils
  5. Turnip Greens
  6. Tomatoes
  7. Pine Nuts
  8. Peanut Butter
  9. Wheat Germ
  10. Avocado

The Top 10 Natural Sources of Vitamin D (Besides sunlight):
  1. Salmon
  2. Tuna
  3. Sole or Flounder
  4. Milk
  5. Cereal
  6. Pork
  7. Eggs
  8. Mushrooms
  9. Beef Liver
  10. Ricotta Cheese

You should try to incorporate these foods in your meal planning now; don’t wait until a disaster hits. Get your family used to things that are good for you and easy to grow.


  1. Great post, thanks for all the info! One of my post- SHTF plans for providing my family with good nutrients is sprouts!

    1. Thanks, glad you found this useful! Raised and handled properly, sprouts are an excellent addition to your diet. Proper, balanced nutrition may be difficult in a SHTF situation (especially with some "prepper" foods). This is especially true if we haven't already begun eating the foods we plan to use. That's why I feel the the best "prepping" is to be as self-reliant as possible now.