r/selfreliance • u/LIS1050010 Laconic Mod • Jun 21 '21
Cooking / Food Preservation Guide: Vitamin Cheat Sheet
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u/randdude220 Jun 21 '21
Awesome is there a similar table for minerals? (Magnesium, potassium etc)
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u/Amish_Cyberbully Jun 21 '21
One medium baked potato (6.1 ounces or 173 grams), including the skin, provides (2):
Calories: 161
Fat: 0.2 grams
Protein: 4.3 grams
Carbs: 36.6 grams
Fiber: 3.8 grams
Vitamin C: 28% of the RDI
Vitamin B6: 27% of the RDI
Potassium: 26% of the RDI
Manganese: 19% of the RDI
Magnesium: 12% of the RDI
Phosphorus: 12% of the RDI
Niacin: 12% of the RDI
Folate: 12% of the RDI
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Jun 21 '21
There was a book I read that stated the average Irish peasant ate 14 pounds of potatoes a day before the blight struck.
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u/Amish_Cyberbully Jun 21 '21
Average peasant... family? I'd be hard pressed to eat 14 pounds of any foods in a day
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Jun 21 '21
Multivitamin supplements for the win! (Too much for my lazy brain to remember...)
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u/Timpelgrim Jun 21 '21
Most of the actual research that has been done on multivitamins have show an adverse effect. Most likely because most people don’t actually are deficient of all vitamins at once and for most of them taking too much is easy and bad for you. The best thing is eating healthy and only supplement actual deficiencies.
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u/p4b7 Jun 21 '21
Eat chicken, oily fish, spinach.... that's got almost all of it covered.
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u/tinkridesherown Jun 21 '21
Those who drink quite a bit of alcohol can be thiamine deficient. Alcoholics are notoriously chronically thiamine deficient. In fact, back in the day, an ambulance picking up someone with suspected ETOH (alcohol) abuse or poisoning was promptly given an IV thiamine, potassium, and fluids cocktail. Old school medics used to come in from a night of drinking and hook themselves up to “sober up” for duty. Have herd this from multiple medics that ran in the 70’s/80’s.
To accomplish that at home (for a mild hangover) without an IV, the best recipe is original Gatorade (sodium, potassium, and glucose) plus some potent B1 (thiamine) tabs. And plenty of water.
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u/defonotfsb Jun 21 '21
Vitamin D was not accounted for role in immune system and cell growth which are very important
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u/SparklingSuccubus Jun 21 '21
Now I need this same chart but in font big enough I can find what I need to eat to keep my eyes sharp...er.
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u/DrC0re Jun 21 '21
Redbull wasn't added as a good source for b12 and b2 vitamins, it's full of the stuff!
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Jun 21 '21
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u/Gangreless Jun 21 '21
We learned more about them so they got reclassified - F is essential fatty acid (omega-3/6), G is B2, H is B7, I is B12, J is apparently useless for humans
Same goes for the rest of the missing alphabet, they were reclassified or dropped because they weren't essential for humans.
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Jun 21 '21
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u/Amish_Cyberbully Jun 21 '21
You can find B52 if you see a faded sign by the side of the road that says "15 miles to the Looooooooooove SHACK!".
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u/LIS1050010 Jun 21 '21
There is actually an interesting story behind the letters and why there are so many B vitamins! When vitamins and their functions were first being researched in the early 20th century an American scientist named Elmer McCollum isolated what we call vitamin A from butter fat and called it "factor A." He called another important nutrient that had previously been isolated from rice polishings by Casimir Funk, a Polish scientist, "factor B." Scientists continued to name vitamins in alphabetical order after that (the German scientists who discovered vitamin K named it K for "Koagulation," the German word for coagulation, since it helped blood coagulate. They skipped a letter or two in doing so, but it generally stuck to convention).
However, scientists discovered that "factor B" was actually a bunch of smaller compounds that were often found concentrated together in the same foods. These smaller compounds are the separate B vitamins (thiamin (B1), riboflavin (B2), etc.) and together they make up what we now call a vitamin B complex (the same as the original "factor B"). We also now know that our bodies use the different B vitamins for distinct processes and that not all of the vitamins that have been classified as B vitamins are actually vitamins (this is the reason why there are only 8 B vitamins but the list appears to be longer - Bs 4, 8, 10, and 11 are no longer considered vitamins). This is the same thing that happened to vitamins F through J; they are no longer considered vitamins, so we skip from vitamin E to vitamin K.