Guide to Nutrient-Rich Foods
Know what your rations actually give you. Which everyday foods carry each vitamin — intel for building a diet that keeps a survivor running, not just full.
| Vitamin | Find it in |
|---|---|
| A | |
| B1 | |
| B2 | |
| B3 | |
| B5 | |
| B6 | |
| B7 | |
| B9 | |
| B12 | |
| C | |
| D | |
| E | |
| K | CARROTS, SWEET POTATOES, PUMPKIN, SPINACH, KALE, LIVER, COD LIVER OIL, RED BELL PEPPERS, MANGOES, CANTALOUPE WHOLE GRAINS (BROWN RICE, OATS), PORK, SUNFLOWER SEEDS, TROUT, BLACK BEANS, LENTILS, NUTS (MACADAMIA, PISTACHIO) EGGS, ALMONDS, MUSHROOMS, LEAN MEATS (ESPECIALLY LIVER), DAIRY PRODUCTS (MILK, YOGURT), SPINACH, FORTIFIED CEREALS |