14 Pantry Superfoods You Need to Stock Up On Now

“Including nuts in your diet is shown to reduce cardiovascular mortality,” says Ewoldt. “Both nuts and seeds can be used as a quick snack or complement to dishes like salads or a topper for oatmeal or yogurt.” Items like walnuts, almonds, pistachios, sunflower seeds and pumpkin seeds, contain an assortment of protein, fiber, healthy fats and a range of vitamins and minerals.

RELATED: 8 Best High-Protein Nuts You Should Be Eating, According to Dietitians

Like nuts themselves, “nut butters are excellent sources of plant-based protein, dietary fiber and heart-healthy mono- and polyunsaturated fats,” says Stephani Johnson, D.C.N., R.D.N., adjunct professor, Department of Clinical and Preventive Nutrition Sciences, Rutgers University School of Health Professions. One study even found that women who ate more nuts and peanut butter had a lower risk of developing type 2 diabetes. If you're in the mood for something new, give almond or cashew butter a try.

Who said snacks or meals have to be boring? Add some spice to your diet with fermented vegetables that are shelf-stable. “Besides including fiber and an array of vitamins and minerals, options like sauerkraut, kimchi, and pickles also include probiotics that may help with digestive health and inflammation, among other health-promoting properties,” says Ewoldt. Just keep in mind that once you open a jar of fermented veggies, you'll have to keep it in the fridge.

Whole grains are easy to store and prepare, and they offer many health benefits. For example, farro is a lesser-known superfood with a deliciously nutty taste that can be mixed into soups or eaten as a side dish or in cold salad. “This ancient grain is packed with fiber, protein, magnesium and anti-oxidants — great for heart and digestive health,” says Sandra Vasquez, M.S., R.D., C.S.O.W.M., a nutrition professional at Cooper University Health Care. “A high-fiber diet including whole grains like farro is linked to a lower risk of heart disease.”

Meanwhile, oats are loaded with beta-glucan fiber to lower cholesterol and help with blood sugar control, says Vasquez. You can also expand your palate by trying a less-common grain, quinoa, which is a complete protein that’s gluten-free and full of fiber, iron and magnesium. Research has found that quinoa is associated with improved metabolic health.

RELATED: 11 Healthiest Whole Grains to Add to Your Grocery List

If you add just one superfood to your pantry, make it EVOO! “A substantial body of research supports the health benefits of olive oil, particularly EVOO. It is well established that it’s a rich source of monounsaturated fats and omega-3 fatty acids, both of which are linked to improved health outcomes, especially when compared to the negative effects of saturated fats,” says Johnson. “In addition, EVOO contains anti-inflammatory properties due to its high levels of antioxidants, including polyphenols, vitamin E, sterols and squalene. These compounds have been associated with a reduced risk of various chronic diseases, such as heart disease, diabetes, and certain cancers.”

RELATED: The Best Olive Oils for Cooking

Keeping legumes, such as black, kidney and garbanzo beans as well as lentils, on hand makes it easy to add a nutritious boost to soups, salads or side dishes. “Beans are high in both protein and fiber, and their affordability makes them a must-have pantry staple,” says Johnson. “They are rich in essential vitamins like folate, vitamin B6, and thiamin, as well as minerals such as potassium, magnesium, iron, zinc, copper, and phosphorus.” Plus, numerous studies have examined the health benefits of beans, consistently linking higher fiber intake through beans to improved digestive and cardiovascular health, blood sugar regulation and satiety.

Sardines and tuna are high in protein, omega 3’s, vitamin D, selenium, vitamin D and vitamin B12. “Research shows including sardines in your diet may take part in reducing the risk of type 2 diabetes and cardiovascular disease,” says Ewoldt. Canned salmon is another great panty option. While both tuna and salmon contain healthy fats, “salmon generally provides higher levels of omega-3s, making it the more potent choice for supporting cardiovascular, brain, and joint health,” says Johnson. “In addition to healthy fats, many canned fish varieties — especially those with edible bones, such as sardines and certain types of canned salmon — are rich in calcium, contributing to bone health and helping to meet daily mineral requirements.”

RELATED: 15 Best High-Protein Fish to Eat, According to Nutritionists

Tomatoes are rich in nutrients, particularly lycopene, vitamin C, potassium, vitamin A and folate. “Research has associated the nutrients in tomatoes with a variety of positive health outcomes. For instance, diets high in potassium are linked to a reduced risk of heart disease and stroke, as well as lower blood pressure levels,” says Johnson. “Antioxidants like lycopene contribute to cancer prevention and immune support — and interestingly, canned tomatoes contain more lycopene per gram than fresh tomatoes, due to the concentration that occurs during the canning process.”

RELATED: How Long Does Canned Food Last?

Garlic contains compounds, including allicin, which is released when garlic is chopped, crushed, or chewed. “Allicin has demonstrated powerful antibacterial, antiviral and antifungal properties, and is believed to contribute to garlic's immune-boosting effects,” says Johnson. Garlic also has antioxidant and anti-inflammatory properties. What's more, it's been shown to help lower blood pressure and improve circulation by promoting vasodilation — the widening of blood vessels — which may reduce the risk of heart attack and stroke, says Johnson.

The modest onion has superpowers you may not have expected. “One of the most notable compounds found in onions is quercetin, a powerful plant-based antioxidant,” says Johnson. “Research suggests that quercetin may contribute to lowering blood pressure, improving blood sugar control, and potentially reducing the risk of certain cancers due to its anti-inflammatory and anti-carcinogenic properties.” Additionally, onions are rich in dietary fiber and prebiotics, particularly a type of fiber known as inulin, which acts as food for beneficial gut bacteria. “This prebiotic activity supports a healthy microbiome, promoting better digestion, enhanced nutrient absorption, and a stronger immune system,” says Johnson.

Bone broth is a great pantry staple that be used in place of regular chicken or beef broth in recipes. It's a good source of protein, although the exact amount depends on the brand (for pre-made options) or the ingredients and cooking time (for homemade versions). “On average, packaged bone broth provides around 10 grams of protein per cup, whether it's chicken- or beef-based,” says Johnson. “This is significantly more than traditional broth, which typically contains only about 2 grams of protein per cup. In addition to protein, bone broth is rich in micronutrients such as calcium, magnesium, phosphorus, and collagen, which supports joint, skin and gut health.”

"Dried herbs and spices are an easy flavorful addition to tame inflammation and reduce risk of chronic disease,” says Ewoldt. Some that amp up health benefits and flavor without sodium include ginger, cinnamon, oregano and rosemary. "Healthier condiments include salsa, nutritional yeast, mustard and balsamic vinegar, which offer some potential health benefits but also are great options to enhance flavor while reducing more sugar-laden choices,” says Ewoldt.

If you struggle to meet protein needs, keeping milk-based or plant-based protein powder in the pantry can be a convenient solution. “A single serving of protein powder typically provides 10 to 30 grams of protein, which can account for 5% to 50% of a person’s daily protein needs, depending on individual requirements, which varies age, sex, activity level and health status,” says Johnson. Protein powder can be added to smoothies, hot cereals or even simply mixed with water or milk. “However, more protein is not always better, particularly for individuals with kidney disease or other medical conditions that affect protein metabolism,” says Johnson. Ask your doctor or a registered dietitian if the addition of a protein supplement is a good idea for you.

Anti-inflammatory and soothing, ginger aids digestion, says Vasquez. Research has also shown the tea may relieve nausea and reduce muscle pain. Keep some on hand for a spontaneous spa day in a mug!