Work Wellness

7 Superfoods for Energy to Give Your Workday a Boost!

Avatar of Alastair Kirk Alastair Kirk | Aug 18, 2020
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Are your energy levels lowest first thing in the morning? Do you find yourself piled up in stress & crashing in the afternoon? Does the last stretch of the working day feel slightly too long?

The most common reason for low-energy levels during the day lies in our diets. Far too often, we tend to find ourselves snacking on foods that are convenient and usually not that healthy. After all, it’s easy to pick at foods which give you an instant burst of energy.

But there are superfoods for energy out there that can keep our energy consistent throughout the day - as well as being great for our health. Here are 7 superfoods for energy that can help transform your workday from a sluggish struggle into an active achievement!

Oatmeal

Not just a common breakfast food, oatmeal is perfect any time of the day for gradually releasing energy. It’s rich in fiber which means it’ll not only keep you full of energy throughout the day, but keep your stomach and digestive tract functioning smoothly as well. Remember that with any fiber-rich diet, it’s important to stay hydrated.

Try having it with yogurt - or even just by itself. It’s a natural carbohydrate, containing three energy-boosting must-haves: calcium, fiber and protein. You’ll be full for hours after having just one serving!

Dates

Ditch the sugar rushes from processed snacks and get a natural sugar boost with these energy snacks for work!

Known for their natural sweetness, dates are often used as a healthy alternative for refined sugars in recipes. To stay active throughout the day, sugar is an important energy source. Professionals recommend that, if you are craving something sweet for a quick boost of energy, dates are a great option! 

Dates can be enjoyed on their own as a dried fruit snack, or easily incorporated into a salad. If you’re feeling like indulging in some decadence, they also pair deliciously with vanilla ice cream!

Photo of superfoods for energy oatmeal and dates

Lentils

Keep your energy AND your mood high.

Lentils are a type of legume which are great for both health and nutrition. They’re rich in low-fat proteins, iron, fiber, potassium, zinc and folate. Lentils enhance your mood as well – thanks to the amount of selenium in them. With low levels of this mineral, your mood and energy levels can become poorer. The amount of fiber in each legume also helps to stabilize blood sugar levels.    

Lentils can be made into an easy quick daal which is a delicious vegetarian soup popular in India. They are also great in salads and can be eaten cold or hot.

Chicken

It’s definitely the most popular white meat out there, but it’s also great at keeping you energized.

There are many well-known positive effects of including chicken in your diet. It’s rich in protein, is good for the heart and is proven to help boost immunity and protect against disease. On top of that, it’s also great for your energy levels. 

Being rich in B-complex vitamins such as B6, chicken can boost your metabolism – keeping your energy levels high and your body burning calories throughout the day!

Photo of great snacks for work Lentils and chicken

Almonds

The perfect snack for work when you don’t want to get up from your desk!

Almonds are fully loaded with protein and fiber, as well as potassium vitamin E and phosphorus, which helps reduce hunger and promote weight loss. Not just that – but they are also rich in magnesium, which is essential for turning sugars into energy. When you’re low on energy, have trouble sleeping or get cramps – it’s likely that your body is low in magnesium.

Whether you put them into your salads, or just pick at them throughout the day – almonds are guaranteed to keep you energized.

Avocado

Avocado might be all over the food you see on Instagram, but there’s a reason why health-conscious individuals love it so much.

It’s a source of healthy fat, and packed full of potassium, folate, fiber, and vitamin A. Avocados are also a good source of an omega-3 fatty acid known as linolenic acid. This has a wealth of health benefits, especially for the heart. It is known to help certain fatigue-causing conditions like chronic fatigue syndrome and diabetes. 

Avocados are highly versatile and can be used in a range of delicious snacks as well as main courses. You can simply spread avocado on toast for a delicious breakfast, mash it up into a flavorful guacamole, or even blend it into a healthy smoothie.

When choosing an Avocado, you’ll want to make sure it’s not too firm. Give it a squeeze, and if you can feel the inner flesh squish under the pressure of your finger, you’ve got a ripe avocado. 

If your grocery store doesn’t have any soft avocados, you can buy them while they’re still firm and store them in a paper bag to speed up the ripening process (typically about 2 days). 

Blueberries

They’re great in just about everything you add them to!

Blueberries are a versatile food that can be added to your oatmeal, desserts and smoothies. Not only that, but they are loaded with energy-boosting carbohydrates and important antioxidants.

Blueberries can boost your immune function and are even thought to lower depressive symptoms; helping the body to recover from stress and injury at a faster rate.

Photo of great snacks for work blueberries and avocado

Conclusion

Making small adjustments to your diet can have a dramatic impact on your energy levels throughout the day. Each of these foods can be used to either build your daily meals around, or just to snack on when you sense a midday lull coming on. It’s important to stay energized, but remember that it’s possible to enjoy consuming the energy source as well! Beside that, you can find tips on how to be more productive and achieve better results.


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WRITTEN BYAlastair Kirk

Advertising Copywriter and freelancer from England, U.K.

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