Even with all the planning in the world, you may find there are days when the meal plan doesn’t quite give you everything you need. Instead of panicking stock up on the following 20 superfoods today and you’ll find you always have a way to get your nutritional levels up as well as add some variety to your diet.
1. Kidney Beans
There is in excess of 5g of protein and fiber in every serving of kidney beans. They are also full of resistant starch, which will help you to stay slim even if you’re piling calories into your body.
They‘re easy to store, simply keep them in their original cans. You can add them t almost any dish to boost the nutritional content.
2. Soy Beans
If you’re looking for something high in protein, carbohydrates, and healthy fats then you should be enjoying some soybeans. They are also cholesterol-free!
Soybeans are full of fiber to help your digestive system and keep you feeling full. In addition, the vitamins and minerals inside them can actually help to keep chronic diseases at bay.
3. Berries
Almost all berries are good for you although the healthiest ones are considered to be blueberries, raspberries, goji berries, and strawberries. Berries are generally high in antioxidants which boost your immune system. They have also been linked with better blood sugar response and can reduce inflammation.
In fact, berries have been shown to reduce cholesterol, protect against cancer, and are even beneficial for your skin.
Of course, fresh berries don’t keep for long, it’s better to dry them and store them in an airtight container.
4. Quinoa
Quinoa is packed full of calories. Just one cup has 625 of them. It also has 27% of your daily potassium needs, 48% of your protein needs, and a healthy chunk of vitamins D and B-12, along with nearly half your calcium intake. The fact that it is easy to store is simply a bonus!
5. Sesame Seeds
Seeds are a good option for survival as they are small, easy to store, and pack a nutritious punch. They can also be added to a variety of recipes to boost flavor.
Sesame seeds are full of healthy fats, proteins, the entire range of B vitamins, and fiber. They are also rich in antioxidants which boost your immune system.
6. Sunflower Seeds
With 166 calories per ounce, this is the perfect food to give you a boost when you need it. They are also a good source of carbohydrates and protein. You’ll also find a mixture of unsaturated fats, vitamins, fibers, and essential minerals.
The great news is they’re easy to store and a little goes a long way.
7. Avocado Powder
This powder is created from avocados, it eliminates the mess of skinning and pitting them. But, more importantly, the powder is incredibly easy to store and retains all the nutritional values of fresh avocado.
That means this powder has plenty of vitamins C, E, K, and B-6. It’s also packed full of magnesium, potassium, riboflavin, omega-3, and folate, amongst others. They are all nutrients that your body needs.
You can add it to virtually any dish to increase nutritional content and improve the flavor.
8. Sweet Potato
Sweet potato may seem like an unlikely choice of food to store. These potatoes are full of fiber, vitamins, and an array of minerals. They also help your gut to stay healthy, maintain eyesight, and brain function and even boost your immune system.
Stored in a cool and dry place these potatoes can last for 6 months. That’s enough to get you started during an emergency. You can also cut them in half and plant them, to grow more sweet potatoes. Each plant should produce approximately 50 more potatoes.
That means they’re an essential part of your longer-term survival while being nutritious.
9. Spinach
Leafy green vegetables are acknowledged as being extremely healthy. They are a great source of vitamins C, A, B2, and K. They’re also full of magnesium, manganese, iron, and folate. In short, they’re a must for healthy bones.
Spinach can be kept in a sealed bag, in the refrigerator, with a kitchen towel between each piece. This will help it to last for up to 10 days, that’s useful at the start of a crisis.
But, you can also dehydrate it to make dried spinach, this will last for much longer if stored in an airtight container. It also retains the nutritional value of spinach.
10. Beef Jerky
The easiest way to keep meat for the long term is by purchasing canned meat. However, beef jerky is ready to eat and very easy to carry with you. It’s also high in protein, zinc, iron, B12, and even phosphorus. That makes it a practical choice to store and carry with you. Simply keep it in an airtight container.
11. Hummus
This superfood is extremely nutritious and full of plant-based protein. It has also been shown to help control blood sugar levels and the high level of fiber is good for making you feel full.
As well as protein, hummus has an array of minerals and vitamins, effectively helping to ensure your body has everything it needs. It’s also been shown to lower cholesterol, reduce the risk of cancer, strengthen bones, and is great for anyone with allergies.
Of course, hummus can only be stored for approximately 7-10 days. But, you can purchase garbanzo beans and tahini, (sesame paste). Both of these are easy to store and will allow you to make hummus when you need to. Of course, you can also get the nutritional benefits from the beans directly.
12. Pemmican
Pemmican is an ancient food that remains popular today. It’s made from dried meat that’s crushed to create a powder and then mixed with hot fat.
Berries are often added to the mix.
This food is high in protein and has plenty of healthy fat. More importantly, it’s easy to store for long periods and needs no preparation, making it the perfect choice when you’re on the go or simply don’t have the facilities to cook.
13. Trail Mix
This may seem like an unusual superfood but a good trail mix will have nuts, dried fruit, popcorn, and chocolate pieces. That gives you an instant boost of energy, protein, antioxidants, fiber, vitamin E, omega- ‘ s, and an array of other minerals.
It can be stored for extended periods and is very easy to access and consume. You’ll also find it helps to add some normality to the situation.
14. Salt & Pepper
Your body needs salt daily to survive. It’s also useful if you’re drying foods, such as meat, for storage. That’s going to be important if you don’t have power.
Pepper increases your metabolic rate temporarily, helping you deal with stressful situations.
But, most importantly, these two foods add flavor to any dish, helping to make your choice of food palatable.
15. Almonds
Almonds pack an impressive 165 calories per ounce. They have plenty of healthy fats that your body needs and they are 15% carbohydrate and 12% protein.
You don’t need to do anything to store them except leave them in their shell and put them in a container. Again, you don’t need many of these to get the benefit.
16. Pinto Beans
You may be surprised to discover that these are 74% carbohydrates with just a little protein and a trace of fat. That makes them the perfect solution for an energy boost before you tackle your next job.
They have 98 calories per ounce and are easy to store dried. Of course, that means you’ll need to hydrate them when cooking.
17. Dried Banana
Dried banana contains 147 calories per one-ounce serving. 55% of this is fat and 45% carbs. That doesn’t make it top of the nutrition list but it does make it the perfect snack to keep in your pocket when you’re undertaking a physical effort. It will ensure you don’t use up all your energy.
18. Meal Powder
This is another potent source of calories; 120 per ounce. It offers a good balance between healthy fats, carbohydrates, and protein.
Perhaps most importantly, it can be added to virtually any dish to boost the nutritional content and improve the flavor. That’s a real benefit when you have limited supplies.
19. Turmeric
This is a powder that is often added to curries and other Asian dishes. Research has linked it with the ability to prevent heart disease and reduce the likelihood of Alzheimer’s and cancer.
It’s also anti-inflammatory and rich in antioxidants. You only need a little and it’s easy to store in an airtight container.
20. Other Seeds
Most seeds can be eaten and offer an array of health benefits. However, what you really need to be thinking about is the future. When you’re in a survival situation you don’t know how long it’s going to last. That means you need to prepare for the long term, as well as the short.
A good selection of seeds will allow you to start growing vegetables and fruit, which can help you keep surviving, no matter how long the crisis continues.
Don’t forget, most feeds need to be stored in airtight containers to ensure they survive for months at a time. These containers should’ t get damp and must be pest-proof.
