10 healthy foods you can buy to stock up on

Although store shelves are not empty, it is not unreasonable to create a small strategic reserve at home. An edible “safety cushion” will come in handy for everyone. Not necessarily in case of a shortage, but for economy and convenience – you won’t have to go grocery shopping every day.

Nutriciologist, nutritionist, expert in proper personalized nutrition

We have compiled a list of useful products that you can safely take in store, without fear for their shelf life.

Frozen meat

Approximate shelf life: 7-10 months.

• Chicken fillet is a high-quality lean protein, as one serving contains a lot of protein (about 20-25 g) and almost no fat.
• Fish – contains Omega-3, phosphorus, calcium, potassium, magnesium. Helps improve memory, attention, increases resistance to stress.
• Shrimp (as an alternative to fish) – rich in protein, calcium and an excellent source of iodine. The trace element is necessary for the body for proper thyroid function and brain health.

Irina: There are a lot of antioxidants in shrimp. The latter have an anti-inflammatory effect and protect brain cells, prevent memory loss and other degenerative processes.

Canned fish

Approximate shelf life: 15-24 months.

For example, canned cod liver is the richest source of vitamin A. Tuna in its own juice or olive oil and other fish will also work.

If you don’t want to fill the space with fresh vegetables, you can have frozen ones. For example, string beans – they improve intestinal function, stimulate mental activity, regulate energy metabolism, or berries – a source of antioxidants.

Irina: Most of the beneficial substances in carrots are vitamin A and carotenes, a group of antioxidants. Vitamin A in the form of beta-carotenes is essential for eye health.

Carrots are one of the few vegetables whose beneficial properties only increase with heat treatment. According to scientific data, boiled and steamed carrots and the substances they contain are six times better absorbed by the body.

Inlagda grönsaker

Approximate shelf life: 8-24 months.

For example, sauerkraut is an excellent source of vitamin C. It is rich in lactic acid bacteria that normalize the intestinal tract. A good addition to side dishes, meat, fish.

Buckwheat

Approximate shelf life: 15-24 months.

Buckwheat has vitamins B6 and K, thiamin, niacin, riboflavin and some other antioxidants that help the body fight external stresses. Regular consumption of this cereal helps in improving digestion, lowering blood pressure and promoting heart health.

You can also take a paste of buckwheat, spelt or amaranth, oatmeal (not flakes), rice (except white). Quinoa is also suitable as a side dish: it contains several essential amino acids, is rich in protein, has a lot of manganese, iron, zinc and dietary fiber, and is gluten-free.

Irina: Lentils help lower blood pressure and are recommended as part of the DASH diet (a therapeutic diet prescribed for the prevention and control of hypertension). It is worth noting that the nutrients of the product do not lose their beneficial properties during cooking. Lentils are an excellent source of folic acid, which is especially useful for pregnant women. One serving of legumes almost completely covers the daily requirement for this substance.

Nuts

Approximate shelf life: 6-12 months.

A universal product that not only combines with many dishes, but also contains many useful substances. For example, pistachios have lutein and zeaxanthin (antioxidants), which reduce the risk of cataracts and other degenerative diseases of the retina. Almonds can be called one of the leaders in vitamin E content: it helps to reduce the risk of heart disease and some other diseases.

Irina: Walnuts are 65% fat and low in carbohydrates. The product contains copper, phosphorus, vitamin E. And cedar oil has pinolenic acid, which is a polyunsaturated fatty acid not found in any other product on the planet. Studies show that it helps lower “bad” cholesterol in the blood.

Dried rose hips

Approximate shelf life: 12-24 months.

Valued for its high vitamin C content, it also has vitamins B1 and B2 and other useful substances. You can make rosehip tea in the evenings.

Chicken eggs

Approximate shelf life: 1 month.

One of the best sources of high-quality protein, vitamins B2, B5, B12, D, phosphorus, selenium. Eggs are quick and easy to make delicious, they are great for satiety.

Bitter chocolate

Approximate shelf life: 1 month.

Irina: Dark chocolate contains 70-85% cocoa butter and much less fat and sugar than other types of chocolate. But at the same time it contains a lot of nutrients and useful substances: potassium, phosphorus, selenium and biologically active organic components. According to one study, bitter chocolate has more antioxidants than any fruit or berry. But it’s still not a good idea to indulge too much.