10 Cheap and Healthy Superfoods with a Long Shelf Life

Written by Daisy Whitbread
BSc (Hons) MSc DipION

• 1. Kidney Beans
  

  Health Benefits: High in fiber, protein, minerals, and vitamins, most beans also contain all the essential amino acids.
  How to store: Beans should be stored in an airtight container, and in a cool, dry, place. If stored properly, beans can last for 2-3 years before any nutrient degradation occurs.
  Nutrition comparison of select beans and lentils.
• 2. Dried Herbs
  

  Health Benefits: Dried herbs are low in calories, fat, cholesterol, sugar, and are high in everything else.
  How to store: Dried herbs should be stored in airtight containers in a cool dry place. If stored properly they can last for over 2 years.
  Nutrition comparison of select dried herbs.
• 3. Brown Rice
  

  Health Benefits: Grains are a great source of carbohydrates, protein, and fiber, in addition to vitamins and minerals.
  How to store: Grains should be stored in airtight containers in a cool dry place. If possible, store them in a freezer. If properly stored, grains can last up to 30 years.
  Nutrition comparison of select grains.
• 4. Dried Seaweed
  

  Health Benefits: Dried Seaweed is the best source of natural iodine. Low in calories and high in fiber, it is a great inexpensive super food.
  How to store: Store dried seaweed in a cool dry place, and keep it in an airtight container. If stored properly it will stay fresh for 6 months.
• 5. Dried Apricots
  

  Health Benefits: High in vitamins and minerals, dried fruit can also be a great source of calories, carbs, and energy. Don't eat too many due to their high natural sugar content, and be sure to clean your teeth clean after eating them to prevent cavities.
  How to store: Store dried fruits in an airtight container, and preferably in a cool dry place, away from light.
  Nutrition comparison of select dried fruit.
• 6. Dehydrated Milk
  

  Health Benefits: Dehydrated milk can be an important source of vitamin B12, calcium, and vitamin D (if it is added). Dried milk is also high in protein, carbs, and calories.
  How to store: Dried milk should be stored in a cool dry place, and in an airtight container. If stored at room temperature, dried milk will start to go bad in as little as 6 months. Kept cool it can last for 3-6 years.
  Click to see complete nutrition facts for dried milk.
• 7. Cocoa Powder
  

  Health Benefits: Cocoa powder can be paired with dried milk, and is a great source of zinc, magnesium, iron, and protein.
  How to store: Like dried milk, store cocoa powder in a cool dry place.
  Click to see complete nutrition facts for cocoa powder.
• 8. Canned Foods
  

  Health Benefits: Canned foods vary from fruits to veggies, fish, meats, beans, soups, etc. Look for canned foods without added sugars, sodium, or preservatives. However, canned foods which contain ascorbic acid (vitamin C) are recommended. Canned foods can be a great source of almost any nutrient, and can last for a very long time.
  How to store: Store canned vegetables away from light and heat. Home-canned vegetables should last about a year. For commercially canned products, check the date on the can. A general rule is they will last 2-5 years.
  Click to see complete nutrition facts for select canned foods.
• 9. Pickled Foods
  

  Health Benefits: Pickled foods can be a great source of fat (like olives), fiber, and vitamin K.
  How to store: While pickled foods can last a long time, they typically don't last as long as canned foods. Keep them in a refrigerator or consume them within a couple weeks, once opened.
  Nutrition Comparison for select pickled foods.
• 10. Coconut Oil
  

  Health Benefits: While high in saturated fat, coconut oil may help prevent heart disease by reducing LDL oxidation.
  How to store: Kept in a cool dark place, coconut oil will last for 2 years.
  Click to see complete nutrition facts for coconut oil.

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