Superfoods to Have at Work

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Superfoods to have at work

Superfoods

Source: hsph.harvard.edu

Written by – Siyathma at OmeBiz

What are Superfoods?

In recent years, I am sure you have come across the term ‘Superfoods’ and wondered what exactly it meant. Superfoods are foods that are nutritionally dense. They have a lot of vitamins and minerals packed in them which promote healthy living. Moreover, they can help reduce stress and reduce chances of chronic diseases.

Superfoods have especially become very popular amongst millennials. Within the years, the craze of having avocado toasts and smoothie bowls with various types of seeds on top, have only increased. Businesses have made this into a profitable outcome as healthy living has become more important to the new generation.  This has started spreading around Colombo as well, familiar cafes such as Superfood Café, Calorie Counter, Café Kumbuk and many more have started selling these superfoods.

However, it is important to incorporate these healthy foods into your diet and not substitute a balanced diet.

Superfood Options for the Workplace

With a hectic work schedule and having to reserve time for family and friends, it is quite hard to find time to get into the groove of a workout regimen. Hence, it is even more vital that your diet is healthier even though this is in no way a substitute for exercise.

Homemade smoothies or soups would be the first option that would come to your head when thinking of a quick and easy fix to bring to work. However, research has proven that it is better to eat whole foods than blend and drink your vegetables and fruits. This is because juicing appliances leave behind the pulp and skin which has the most amount of fiber.

Also, eating whole fruits means your body will absorb natural sugars more slowly as opposed to juices where more fruits will be added. Hence, it is very important that you eat more whole foods.

Few suggestions of Superfoods that you can bring to work;

Typically, you would have two square meals and a tea time snack during your work hours. Here are some suggestions for each meal and snack time which will help boost your performance in the workplace.

Breakfast

Oatmeal

Oatmeal

Source: thespruceeats.com

Smoothie Bowl

Smoothie Bowl

Source: taste.com.au

  • Oatmeal or smoothie bowls are filled up with fruits and seeds such as acai powders, pumpkin seeds, chia and many more. However, finding these seeds are not as always easy as they are not readily available in our supermarkets. There are private stores such as Bohemian Quest where you can buy packets of these seeds and many more.

Fruits such as bananas help a lot with mood-boosting, which could be a great “pick me up food” to have before coming to work to handle the stressful day ahead.

Coconut flakes could also be added on which has excellent dietary fibers that will help reduce risks of cholesterol and heart risks.

Some ideas for different Oatmeal Recipes – CLICK HERE

Ideas for different Smoothie Bowls – CLICK HERE

Avocado and egg toast

Avocado and egg toast

Source: blog.ifit.com

  • Avocado and Egg Toast is a simple and easy meal that anyone can prepare within a few easy minutes. This type of meal is perfect when there is not a lot of time to prepare a meal right before going to work.

 Once again, Avocados are a mood-boosting fruit which also improves vision, digestion, bone health which will prevent Osteoporosis and many more, while eggs are rich in proteins.

Recipe for great Avocado and Egg toast – CLICK HERE

Lunch

You could either opt for a healthy Salad or a serving of brown rice or quinoa.

Salad

Salad

Source: mondomulia.com

Green leafy vegetables such as spinach, bok choy, kale and watercress are really good for your health which will benefit every part of your body! This could be combined with either more fruits such as apples, watermelon and oranges or even eggs, turkey and salmon depending on your preferences.

Recipes for Superfood Salads – CLICK HERE

Salmon

Salmon

Source: weillcornell.org

Fish such as salmon, oysters, scallops and sardines give essential minerals and vitamins. Salmon is especially important as it is packed with proteins and most importantly Omega-3 Fatty acids which are not produced by our body. This decreases inflammation, lowering blood pressure and improving cell function.

Rice Bowl

Rice Bowl

Source: nourisheveryday.com

This could also be served with brown rice or quinoa. Brown rice is an excellent source of fiber and Quinoa which is rich in fiber and proteins. This could be included with any vegetables of your choice. A few examples of superfood vegetables are mushrooms, Brussel sprouts, asparagus, baked potatoes and sweet potatoes to name a few.

Tea Time

Green Tea

Green Tea

Source: rd.com

Instead of always going for normal tea, it might be better to switch to green tea from time to time. This has lower levels of caffeine and it is good for maintaining a healthy cardiovascular system, good for digestion and it helps improve cholesterol levels

Toasted Nuts

Toasted Nuts

Source: bonappetit.com

Dark Chocolate

Dark Chocolate

Source: Medicalnewstoday.com

Other snacks that you could have are pistachios, walnuts, almonds or even dark chocolate. These are some great snacks to reduce heart diseases and cholesterol.

These are just a few suggestions of superfoods that you could take with you to work. If there are any more meal ideas that we have missed, let us know below in the comments, some of your favorite superfood meals.