14 Superfoods You Should Always Stock in Your Pantry

Your pantry is where you store your baking staples and other household favorites like pasta, canned soup, and cereal. And we're here to tell you it can also be a haven for a plethora of delicious superfoods. Sure, you can keep plenty of these healthy items in your refrigerator and freezer, but why take up prime real estate there when you can easily put your pantry to good use? 

While not nutritionally recognized, the term "superfoods" refers to particularly nutrient-rich foods that provide a myriad of important health benefits. Examples of these healthy superstars include fruits like berries and avocado, and vegetables such as kale and spinach. Unlike fresh produce, the superfoods you can keep in your pantry don't require refrigeration. In fact, many of them can stay fresh in your pantry for months (or even years) at a time, which is yet another reason to have them on hand.

So what are some of these superfoods that are suitable for the pantry? Continue reading for a list of superfoods to stock in your pantry, along with some ideas on how to cook with 'em. 

Chia seeds 

Chia seeds (and hemp seeds, which are very similar) last for several months in your pantry, which makes stocking up on these nutritious morsels a real no-brainer. In addition to being an excellent source of antioxidants and minerals, chia seeds are also high in fiber and omega-3 fatty acids.1

Sprinkle some chia seeds in your morning oatmeal or smoothie, or learn how to make your own chia pudding.

Green Tea 

 

This colorful tea has been a staple in Asia for centuries, and with good reason. Green tea boasts some impressive anti-inflammatory and immune-boosting properties, and according to multiple studies, may protect the brain from aging.2 Keep green tea bags in your pantry so you can have a cup of it whenever you want, or use matcha—a type of green tea—to make a healthy berry matcha smoothie.     

Pistachios

 

These healthy green nuts can last up to six months at room temperature, and are best stored in a cool, dark place, like the pantry. (To extend pistachios shelf life, you can also pop 'em in the freezer.) From a health perspective, pistachios are a complete source of plant-based protein packed with fiber, potassium, and healthy unsaturated fats.3 Due to their impressive nutrition profile, pistachios can help fight inflammation in the body and, per a study that appeared in the journal Nutrition, Metabolism, and Cardiovascular Diseases, may lower your chances of developing cardiovascular disease.4Give this Pistachio Pudding recipe a try to enjoy more of this healthy nut.  

Almond butter

 

Since many nuts are considered superfoods, nut butters are often seen as exceedingly healthy as well, so long as they don't contain too much palm oil or added sugar. Almond butter is one of the healthiest nut butters you can buy, and is a great source of protein, vitamin E, and magnesium. Better yet? A jar of almond butter will stay good in your pantry for at least five months, and is often fine to consume even after its expiration date. Add more almond butter to your diet with your toast and in cakes.

Farro

 

 Farro—an ancient grain—is one of the healthiest options. It can also last in your pantry for about six months. Unlike, say, white rice, farro is loaded with fiber, protein, vitamins, minerals, and antioxidants. According to research, it also improves heart health and digestive health on account of its impressive fiber content.5 If you haven't had farro before, give this savory salad with beans a try. 

Quinoa

Quinoa, like farro, is an ancient grain, and it will keep in your pantry for about a year. Similar to farro, quinoa is also a great source of fiber and protein. Additionally, it contains all nine essential amino acids, and is naturally gluten-free. You can find a way to work quinoa into just about anything, but it really shines when it serves as the base for a side dish or a hearty grain bowl.

Lentils

 

Lentils and other legumes, like beans and split peas, are basically pantry staples, and can stay fresh in the pantry for approximately three years. They provide a hefty amount of fiber and satiating protein, and are also a great source of B vitamins, which help make sure that the body's cells function properly. As you likely know already, lentils work great in a soup  but also shine in a curry or a hearty dip.

Garlic

You know that bulb you reach for every time you want to sauté some vegetables or make tomato sauce? It's considered a superfood on account of its many health benefits. In addition to lowering your risk of heart disease and giving your immune system a boost, garlic is also packed with antioxidants. It is used in all hummus and added to almost all North Indian gravies. It has anti-cancer properties.

Extra virgin  olive oil

Though shopping for olive oil can be a daunting task, it deserves a spot in your pantry for many reasons. Aside from its impressive versatility in the kitchen, which spans from roasted vegetables to cakes, extra-virgin olive oil is a great source of monounsaturated fatty acids, which can help reduce inflammation.8 It also provides an impressive amount of polyphenols and vitamins E and K. If you store your olive oil in a cool, dark place, such as a pantry, it will last for several months.  

Turmeric

This bright spice had its moment a few years ago (who remembers turmeric lattes and turmeric tea?) and it's one of the healthiest spices you can use. It's an excellent source of antioxidants, and also helps fight inflammation. Turmeric may also help reduce the symptoms of arthritis, prevent Alzheimer's and cancer, and alleviate intestinal issues such as digestion and heartburn. Whether you store this in your pantry or on your spice rack, it will stay fresh for several years. Use it in an aptly named smoothie or toss a tablespoon in the next time you make curry or gravies. 

Tip- Pair turmeric with a pinch of black pepper to help increase absorption in the body. 

Sweet potatoes

Yes, these vibrant root vegetables can be transformed into some shocking good pie, but there's more to them than that. In fact, sweet potatoes provide plenty of vitamin A, and are packed with heart-healthy potassium and fiber. Even their carb content deserves a mention, because they're made up of complex carbohydrates, which take longer to digest and are much healthier than their refined counterparts.10 While you can buy frozen sweet potato chunks to keep in the freezer, whole sweet potatoes will last in your pantry for about a month. Try these Zucchini and Black Bean Stuffed Sweet Potatoes, which are literally loaded with healthy ingredients.

Seaweed 

 

Seaweed may not be for everyone, but if you like it, consider purchasing some nori—a type of dry, edible seaweed that's typically used in sushi—to keep in the pantry. It will stay fresh for about three years, and is loaded with vitamin K, folate, iodine and fiber. If making sushi at home sounds like too tricky a task, try making your own miso soup instead.

Almonds 

Since almond butter snagged a spot on this list, it’s no surprise that almonds are deserving of one too. The nutritious nuts have myriad of health benefits, including but not limited to improving gut microbiome health, decreasing inflammmation, and aiding metabolism, blood sugar regulation, and brain function. The best part about almonds is their versatility—snack on a handful during the day, or enjoy with oatmeal in your morning breakfast.

Peanut Butter

You likely have a jar of peanut butter in your pantry already, and now we’re giving you even more reasons to always have it on hand. Like other nut butters, PB is packed with protein. It also contains heart-healthy monounsaturated fats, and is loaded with essential vitamins and minerals, including an impressive amount of the antioxidant vitamin E, and magnesium. Next time you shop for peanut butter at the grocery store, opt for a product with minimal to no added sugar that is not made with partially hydrogenated oils. Channel your inner child and make yourself a peanut butter and jelly sandwich.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Arthritis: Studies claim THIS cooking oil can help in reducing inflammation

There are several foods, medications that can ease the pain.

Arthritis is the condition where there is swelling in the joint areas. This condition leads to extreme pain and inflammation around the joint areas. What worsens this condition is the fact that it is almost impossible to cure it and with age the impossibility of curing it increases.

The only way that can give relief to the patients is to manage it. There are several foods, medications that can ease the pain for the patients.

One such wonder food is a type of cooking oil. It is known to reduce inflammation and thus helps in easing the pain around joint areas of those who have arthritis.

​Which cooking oil are we talking about?

The wonder food that we are talking about is olive oil, especially extra virgin olive oil which is the least processed version of the oil.

To the unknowns, there are three main grades or forms of olive oil: refined oil, virgin olive oil and extra virgin olive oil.

Of all the forms, the extra virgin olive oil is considered to be the most healthy form of olive oil and is also superior in taste. It is extracted using healthy methods.

 

​Extra virgin olive oil has anti-inflammatory properties

In addition to being the healthiest form of olive oil, the extra virgin olive oil has anti-inflammatory properties. It is rich in antioxidants.

One of the main antioxidants found in extra virgin olive oil is oleocanthal. As per a research study, "subsequent to its discovery and identification, oleocanthal has been reported to exhibit various modes of action in reducing inflammatory related disease, including joint-degenerative disease, neuro-degenerative disease and specific cancers."

Several studies have discussed the importance of oleocanthal as a therapeutic compound for the treatment of joint degenerative disease.

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What do research studies say?

Studies have worked on the topical and oral administration of olive oil in patients suffering from arthritis.

A 2020 research study based on a randomized clinical trial, which was done in Arak, Iran found that applying topical extra virgin olive oil was effective in controlling rheumatoid arthritis manifestations.

Another study claims that the antioxidants in olive oil work similarly to the drug ibuprofen which is an anti-inflammatory pain reliever. Oleic acid is also known to reduce the amount of C-reactive protein in the blood; C-reactive protein is an inflammatory marker in arthritis conditions.

 

How much extra virgin olive oil should one consume?

Human beings have a tendency to start working on the remedy even without knowing the full details.

Though extra virgin olive oil is good for the human body, an excess of it might cause problems.

Though there is no concrete report on this, considering various health reports it can be said that it is good to have 1-4 tablespoons of olive oil per day. Though the amount of oil one consumes greatly depends on the type of food and the nature of the diet, it is however suggested to consume oil in moderation, no matter how healthy it is.

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​Is there a suitable time to consume olive oil?

As per health experts, the extra virgin olive oil can work wonders when consumed in a particular time of the day. The best practice to consume olive oil for anti-inflammation benefits is to consume it first thing in the morning.

The benefits of having olive oil in the morning is backed by several health experts. Apart from promoting a healthy skin and aiding in weight loss, having olive oil the first thing in the morning helps prevent colon cancer and detoxifies the body.

 

What are the other things arthritis patients should take care of?

Arthritis patients should always try to manage their weight, and should quit unhealthy lifestyle habits like smoking. Using good posture, keeping the joints moving are also equally essential.

One should engage in low impact exercises and avoid high impact workouts.

Dependency on over-the-counter pain relievers should be reduced to a great extent.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement