Top tips to help employees fight tiredness by eating the right foods
To help employees ward off tiredness, we've searched for the best foods to make them feel more energised and as sharp as a knife.
1. An energy boost with Chia seeds
Small but mighty. Chia seeds contain the right ratio of protein, fats and fibre. This gives employees an energy boost without a crash. Chia seeds have also been dubbed a “running food” as they consist of magnesium, potassium, iron and the antioxidant quercetin. All of which are great for helping employees with their athletic performance and recovery.
2. Say goodbye to coffee and hello to green tea
It’s very easy to rely on coffee when you are tired, but that is a very unhealthy habit. It provides an instant boost that perks you up but the problem is it is only a short-term solution. It doesn’t actually provide your body with energy.
When employees find themselves tired and reaching for coffee, why not encourage them to try green tea instead? Tea not only contains caffeine but the amino acid theanine, which can improve attention and alertness without the jitters. Green tea also has components that have been proven to boost metabolism and protect against fatigue.
3. Stay alert with Oatmeal
Oats are high in fibre and protein. They are great if employees are feeling tired as they are essential to boosting energy. If they eat oatmeal for breakfast it will help them to stabilise their blood sugar for the whole day, unlike bingeing on processed foods which cause your blood sugar to crash as quickly as it rose.
An International Journal of Food Sciences and Nutrition study revealed people who eat a breakfast high in complex-carbohydrates feel the most alert, in comparison with people who have a breakfast high in fat.
4. Bananas for alertness
Similar to oatmeal, bananas are a complex carbohydrate and are a great natural energy booster. They also contain an amino acid called tyrosine, which helps produce norepinephrine and can improve alertness. Bananas are also rich in potassium, which the body needs to convert sugar into energy and combat tiredness.
5. Watermelon helps you stay hydrated
Being hydrated is key to maintaining energy. However, we know that drinking lots of water can get a little bit boring. When employees are feeling dehydrated they could try munching on some watermelon to get their hydration and energy levels up. Even being mildly dehydrated can leave them feeling foggy and fatigued. Watermelon is made up of 90% water. It is rich in electrolytes and in fatigue-fighter nutrients like potassium, vitamin C, beta-carotene and iron.
6. Spinach for protein
We all know leafy greens aren’t everyone’s favourite food...However, spinach is full of healthy nutrients to keep you healthy and energetic. It is a great source of iron. Along with containing a range of vitamins and minerals including magnesium, and vitamin B and C. Not only that but it is packed full of protein for energy! Foods containing magnesium are good for you. Because they can prevent feeling tired and physical weakness.
7. Say bye to tiredness with eggs
There is a simple explanation as to why so many people eat eggs for breakfast. They are a fantastic source of protein, meaning they keep you full and alert. Eggs also contain the B vitamin choline. This is good for improving brain function, thus helping you to be sharper. They are also a great source of iron and zinc!
8. Healthy food deliveries
Food delivery services have become incredibly popular throughout lockdown. The UK’s highest-rated recipe box, Mindful Chef, chooses to load their boxes full of fresh produce that will help employees look and feel their best.
Eating Mindful Chef recipes on a regular basis has visible health benefits. Clearer skin, more energy, more focus and feeling leaner are just some of the benefits of following a mindful diet. It’s no surprise that they’re the Official Nutrition Partner to the English Institute of Sport – powering top athletes in the build up to major competitions. Mindful by name, mindful by nature!
This article is provided by Incorpore.
In partnership with Incorpore
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