The foods you're putting in your body everyday are one of the most important factors to a happier and healthy life. Healthy eating begins with preparation and planning ahead. What most people know is cooking at home is always best and what does need? A stocked kitchen, of course! So here we've compiled a list of the 30 food items you need to treat as staples in your kitchen pantry, fridge and freezer. Consider these 10 secret weapons when grocery shopping this week.

10 Secret Weapon Foods to Stock Your Kitchen With

1. Fresh carrots: These orange stems help fight inflammation with their high concentration of vitamin A and beta carotene (which is what gives carrots their orangey color).

2. Omega-3 Fortified Eggs: Yes, not all eggs are created equal. These types of eggs are fortified with omega-3 fatty acids to help fight inflammation, which is especially helpful when fighting off migraines. 

3. Brussel Sprouts: Say goodbye to your bad childhood memories. They actually help fight heart disease because they help lower the bad cholesterol. These green gems are also a great source of fiber, helping you feel fuller longer. 

4. Wild Salmon: Insist on wild salmon, say no to farmed salmon which contains God knows what. The wild version, straight from the sea, is chocked full of omega-3s, amino acids, vitamins A, B, D, and E, creating the ability to fight everything from diabetes and heart disease to improving brain performance and reducing cholesterol.

5. Greek Yogurt: A great source of calcium and protein, greek yogurt also helps stave off cravings keeping you fuller longer. Protein is our best friend indeed for avoiding eating too much. Protein burns fat, builds muscle, keeps your fuller longer and continues to be one of the most satisfying food groups you can eat. Oh and did we mention there are some seriously delicious options? And now, new research shows losing weight highly depends on your protein intake and not just from the typical chicken but more veggies.

6. Beans: They'll help fight that headache you dread. Legumes are loaded with magnesium, of which a deficiency in this key nutrient has been linked to migraines.

7. Red bell peppers: Want to fight arthritis? Eat these red ringing bells. These peppers provide a ton of vitamin C and also helps to keep collagen healthy which is a big part of cartilage health.

8. Eat cucumbers, Reduce wrinkles: Cucumbers are always a great addition to any salad – and great for your skin, at that. The peels contain silica which helps boost collagen and reduce wrinkles. 

9. Swiss Chard:  This dark green leafy green is a great source of the antioxidant duo lutein and zeaxanthin.  These antioxidants are particularly good for your eyes. There are different varieties of Swiss chard, but whether you choose the one with multicolored or white stems, both are part of a healthy diet.  Aside from antioxidants, these greens are also high in vitamin K, which as mentioned helps reduce risk of diabetes along with maintaining bone health.  Vitamin K deficiency has been associated with an increased risk for bone fracture.

10. Beets: Beets are high in vitamins and minerals like vitamins A, B, and C, calcium, iron, potassium, and protein.  Beet roots are a great source of nitrates, therefore a great food for keeping blood pressure regulated. The fiber in these red veggies are another plus, keeping you fuller longer. It is easy to forget about beet’s leafy tops, but before you toss them in the garbage, you may want to know that these greens are high in Vitamin K.  Vitamin K has been shown to reduce our risk of type II diabetes.  One more reason to eat beets this season.