Longest Lasting Fruit and Vegetables to Stock Up On

As we have noticed, non-perishable food items are being wiped clean from the shelves, making it much more difficult to stock up on essentials. This means a lot of people are ignoring some other fruits and vegetables that have a much longer shelf life than we expect. Here are some of the best foods to stock up on and why:


Apples usually take the role as being one of the most popular fruits out there, and it’s definitely for a good reason! One medium apple contains only 95 calories and over 4 grams of dietary fiber. Fiber plays a huge role in overall health and reduces the overall risk of developing a chronic illness such as diabetes. Luckily, this nutritious fruit can last in your refrigerator for up to 4-6 weeks!


Right now, citrus fruits are likely becoming more popular due to their vitamin C content. But let’s not forget that citrus fruits contain fiber and anti-inflammatory and antioxidant effects that can help fight against infections. With citrus ranging from 25-100 calories per fruit, it’s low in calories and provides a variety of different flavors that can suit any taste bud. Thankfully, these fruits last up to 4 weeks in the refrigerator. The next time you make it to the grocery store, look for clementines, grapefruits, blood oranges, navel oranges, or even lemons!


Must like other fruits, grapes contain 20% of the necessary vitamin C needed per day. On the other hand, grapes are unique because they contain a variety of antioxidants that contribute to overall physical or mental health. These antioxidants combat inflammation, improve eyesight, and reduce oxidative stress that is associated with the chronic illnesses. This small fruit from the vine can last in your fridge for up to two weeks. 


Believe it or not, carrots pack a big punch when it comes to their nutritional profile. One medium carrots contains 2 grams of fiber and even more vitamins and minerals. Carrots are an excellent source of beta carotene, vitamin K, vitamin B6, and biotin, which plays a role in protein and fat metabolism. To stock up on this nutritious vegetable, be sure to avoid the baby carrots, and buy them whole and remove the leafy greens to increase their shelf life. They can last over four weeks in the fridge! Click here for delicious and creative recipes.


It doesn’t have to be autumn to get a hold of these nutritious squashes. In addition to their extremely long shelf lives, squashes such as an orange pumpkin or a spaghetti squash are loaded with benefits. One cup of orange pumpkin contains more than 200% of the vitamin A and is a good source of vitamin C and potassium. Spaghetti squash is not only famous for being a low-carb pasta alternative, but is also a good source of vitamin C, manganese, and vitamin B6. On top of these vitamins and minerals, they are low in calories but high in fiber. Surprisingly, orange pumpkins can last in the fridge for up to 16 weeks (12 weeks on the counter) and spaghetti squash can last up to four weeks in the fridge.

Beets – Dr. Goglia’s Superfood!

Similar to other fruits and vegetables, beets are also a good source of vitamin C, potassium, manganese, and iron. Beets, however, contain a very unique compound that has made it on the top of Dr. Goglia’s list of most recommended foods – phytonutrients called Betalains. Betalains have powerful antioxidant and inflammatory properties. Additionally, beets contain a nitrate content that is converted to nitric oxide which helps improve blood flow. Similar to carrots, removing the greens, beets (unpeeled) can last in the fridge for up to 2 weeks and over 10 months in the freezer. 

As we make our way through the grocery store, it is evident that foods may not be easily available as they used to be. If you are unable to snag one of these nutritious foods to stock up on, keep in mind that any fruit or vegetable can be washed, placed in freezer bags, and stored in the freezer for up to 18 months. 


Discover your metabolic type

Click the button below to take the quiz and
immediately to find out what your metabolic type is.
Take the quiz now