When fresh produce is limited, whether due to a busy schedule, travel or budget constraints, a well-stocked pantry can be a powerful tool for nourishing your body and supporting immune health. The key is choosing foods that are rich in protein, fiber, healthy fats and immune-supporting vitamins and minerals.

In this article, we’ll explore eight practical and affordable shelf-stable foods that are rich in essential nutrients. Each item provides several benefits that contribute to a strong immune system, making them must-haves for any kitchen.

Canned beans, like chickpeas, black beans, lentils and kidney beans, are packed with fiber, plant-based protein, and several minerals like zinc and iron. These nutrients play a key role in supporting a healthy immune system. Beans are also rich in antioxidants and polyphenols that help fight oxidative stress, which is linked to chronic inflammation and weakened immune function. Try adding beans to your favorite soup recipe or use them as a topping for salads.

Nuts such as almonds, walnuts and pistachios are rich in vitamin E, which is an antioxidant that helps protect cells from damage and supports the immune system. In addition to vitamin E, nuts also contain a source of healthy fats and magnesium, both of which support inflammation regulation, which is essential for maintaining a healthy immune system. When inflammation is properly controlled, the immune system can respond efficiently to threats like infections and injuries. Since nuts are calorie-dense, a small handful can provide lasting energy and satisfaction. Keep single-serving packs on hand for easy snacking or sprinkle a handful of nuts over yogurt or oatmeal.

Old-fashioned or steel-cut oats are an excellent source of beta-glucan, which is a type of soluble fiber. Beta-glucan helps regulate immune function by supporting healthy gut bacteria, which plays a key role in maintaining a strong immune system. A healthy gut is essential for a healthy immune system since much of your immune response originates in the gut. Oats can be used to make a variety of recipes including overnight oats, pancakes or even veggie patties.

Tinned tuna, salmon and sardines are a great budget-friendly item to keep on hand. They’re shelf-stable and rich in omega-3 fatty acids, protein and vitamin D. These nutrients, especially vitamin D, play an important role in supporting immune health by controlling the immune response and supporting brain and heart health. When vitamin D levels are inadequate, immune responses can become impaired and inflammation may go unchecked, increasing susceptibility to infections and chronic diseases. Tinned fish can be used to bring protein to pasta or salad, fill out patties or on top of whole-grain crackers for a quick and nutritious snack.

You can’t go wrong with nut butters, such as almond butter and peanut butter. These creamy pantry staples provide a source of healthy fats, protein, and vitamin E, which supports the body’s ability to fight off those pesky diseases and pathogens. Nut butters can effortlessly be added to almost any recipe. Try adding a serving to your oatmeal or blending it into sauces and dressings for a boost of flavor and nutrition.

Spices, such as turmeric and garlic, aren’t just flavor boosters, but they’re also rich in bioactive compounds with anti-inflammatory and antimicrobial properties. Curcumin (found in turmeric) and allicin (found in garlic) have both been studied for their immune-supporting effects. Research shows that curcumin helps to regulate inflammatory pathways and antioxidants, while allicin may boost immune signaling molecules like cytokines, which helps the body respond more effectively to illnesses. Try dishes like Khichdi, adding garlic and turmeric (along with black pepper) to soups or use them to season roasted veggies.

Shelf-stable milk alternatives are often overlooked, but they offer several benefits. Unsweetened shelf-stable milk alternatives like almond, soy or oat milk can be a convenient source of nutrients like calcium, vitamin D and sometimes B12, especially if they’re fortified. These nutrients play an important role in bone health and immune support by supporting the production of immune cells and reducing inflammation. Shelf-stable milk alternatives can be used in smoothies, oatmeal or for baking.