20 Food Items You Should Always Have In Your Kitchen

20 Food Items You Should Always Have In Your Kitchen

Our everyday lives have become so fast and hectic that it is impossible to cope up with the daily stress. In the hustle bustle of life, we often forget about our health and do not maintain proper food habits. Some kitchen essentials below will help you stay fit and fine.

1.Tomato paste

This is a thick puree made out of fresh tomatoes which can be preserved and used whenever required. The mixture makes cooking quite easy as it can be added in a majority of dishes and gives a perfect texture and taste to the dish without increasing your calories. Lycopenes are cancer-fighting agents and are present in great amounts in the tomato paste.



Your kitchen should have oils like olive, sunflower, groundnut, coconut, etc. These are the healthiest forms and takes your care by preventing your cholesterol increment. We know how trans-fats (present in butter, ghee, etc.) serve as our enemies and should be taken in minimum quantities. Make sure that the oils you consume have essential fatty acids, less polyunsaturated fats, more HDL (high-density lipoprotein) also known as good cholesterol and less LDL (low-density lipoprotein) also called bad cholesterol.



Almonds, walnuts, cashew, pistachio, etc. should be consumed daily and are a must in the kitchen. They help us by preventing cardiovascular diseases and diabetes. Though high in calories, nuts do not increase body weight as the high fiber content prevents more intake by releasing satiety hormones.


4.Salt sugar and spices

It is not possible to cook without using salt, sugar, and spices, they hold an important position in the kitchen essentials. They have antimicrobial and medicinal properties and give perfect taste and flavors to our food.



A primary ingredient for all recipes, this root, is a necessity to keep in your cooking arena. Onion is low in fat content, contains a high amount of folic acid and has medicinal properties as well. No matter how useful it is for our body, the tears that come out while cutting an onion are unavoidable.


6.Ginger and garlic

Alongside the regular uses of ginger and garlic in the kitchen, it has therapeutic uses as well. It helps to fight infections, cancer, has antiseptic and anti-inflammatory properties and even prevents cold.




Other than spending our penny on chips and bacon, we should buy ourselves a nourishing cup of yogurt or prepare it ourselves at home. It will help to boost your immune system, satiate hunger and strengthen bones as well. Consume without adding anything to it like salt, sugar or spices. Natural yogurt gives best results rather than processed ones.



The countless benefits of milk won’t let you avoid its presence in your refrigerator. A daily serving of 250-500 ml of milk is essential for our body. It is a rich source of calcium as we all know and helps in building bone strength. From birth till death, the role of milk in our lives is unmatched. Apart from bones, it also develops immunity, smooth skin, and helps in growth and development.



As they are available throughout the year, bananas are a basic necessity in the kitchen and are useful to us in many ways. We can make smoothies out of it or gulp it raw. Sometimes unripe bananas are used to make different dishes as well. The riper your banana is; it contains more nutrients. It helps you build lean muscles, burn fat, stabilise blood sugar, digest better, build better bones and so on.



We all known about the traditional medicinal implications of honey which makes it a useful kitchen commodity as well. It is a better sweetener than white sugar in respect to the health aspects and an appropriate source of energy. It even has antibacterial properties (helps in curing wounds) and antioxidants.



Different types like kidney beans, chickpeas, mung beans, peanuts, green peas, all come under this category. The phytochemicals present in it help in preventing heart ailments. They also aid to fight cancer, lose weight, lower cholesterol, and manage diabetes. They are a great source of fiber and proteins.



The omelette and scrambled egg that you might have every day for breakfast requires you to keep a satisfying quantity in stock. Apart from the numerous use in various dishes, be it sweet or savoury, it is a source of adequate amounts of vitamins, minerals, protein and healthy fats.


13.Fresh Herbs

We can keep basil, rosemary, cilantro in the refrigerator drawers, or submerge the roots in water in vases and then stored. They add excellent flavors and taste to your food and is a storehouse of antioxidants.



They can be of various varieties of wheat, rice, maize, millet, sorghum, etc. Any cereal or pulse can be ground to make flour. It is a primary need for all and is required daily to make large variety of dishes.



It is the staple food of India and a basic amenity of every kitchen. It is an important source of vitamins, and minerals. Rice helps in improving bowel movements, provides energy, increase metabolism, improve the immune system, etc. Whole grain rice is nutritionally more beneficial than white rice as it does not undergo much processing.



They are everyone’s favourite. From tomato sauce to chocolate sauce, don’t forget to keep them on your kitchen counter for some fancy and yummy cooking.



There is a variety to choose from ( cheddar, mozzarella, parmesan, etc.) and every category is equally delicious. If you have a child at home, it is implied that you will have cheese in your fridge but doesn’t forget to keep in at a position which is unknown to your child, else it will all be gone. Even elders love cheese though an excess of consumption can lead to obesity.



It is the most consumed vegetable in the world. Contain fewer calories and high vitamin, minerals and fiber and starch. The most liked dishes like french fries, potato chips, mashed potato all incorporate potato as the main ingredient. If consumed in excess, it leads to heart diseases and obesity if not cooked in a right way (i.e. by using a lot of butter, cheese or cream).



It has countless health benefits and undoubtedly occupies a small space in your refrigerator. Can cure throat infections, constipation, indigestion, fever, obesity, cholera, high blood pressure, immune system. Lemon contain antioxidants, flavonoids, vitamins and minerals that are necessary for our body.



Last but not the least chocolate is our savior and satisfies our sudden sweet cravings. If consumed in fewer amounts, has evident benefits too (dark chocolate). Polyphenols present in chocolate can help in the prevention of diseases and sometimes even weight loss.


Hope now you know what your kitchen should contain!