Foods You Need If You Have A Sedentary Job

The decisions you make every day regarding nutrition,  choosing the lunch and dinner menu, directly influence your health.

You have the freedom to select monotonous diets, rich in animal fats and proteins that  promote the onset of diseases such as cancer, cardiovascular and cerebrovascular diseases  and obesity, or opt for a varied diet, low in fat and high in fiber .

There is scientific evidence that certifies that there is a relationship between a balanced diet and health. Therefore, it  is interesting to know which foods provide benefits that go beyond their nutritional value.

Also, you must take into account the detriment of having a sedentary lifestyle or a sedentary job. Unhealthy options ​​and spending too much time in front of the computer are attributes of office work that, sooner or later, affect your health.

These are the foods you need to include in your diet

1. Foods that are good for your eyes

To protect your eye health,  you can include foods that contain omega-3 amino acids, lutein, zinc, and vitamins A, C, and E.

Try green leafy vegetables like lettuce, spinach and cabbage.

Eggs, citrus fruits, berries, nuts and seeds, fatty fish such as salmon, tuna, mackerel and trout are also recommended.

Cereals and yeast are excellent for improving our eyesight as they contain vitamin B, which helps prevent vision loss.

Citrus fruits are also vision allies because they are rich in vitamin C, which is responsible for making collagen in the muscles around our eyes.

See also: 7 healthy foods for osteoarthritis patients

2. Foods to strengthen your immune system

The charged environments of offices become a perfect habitat for the spread of bacteria and viruses. 

So it’s not surprising that a person with a cold can easily infect all of their colleagues.

To prevent this from happening, include in your diet foods that strengthen your body’s immunity.

In this case, citrus fruits, red peppers, broccoli, garlic, ginger, kiwi and papayas will help you fight some kind of virus.

One of your snacks might be yogurt. The probiotics they contain are healthy bacteria that help keep the intestinal tract free of disease-causing germs.

They also favor the increase of certain T cells. By consuming a glass of 200 ml per day, you increase your immunity.

3. Foods to strengthen your metabolism

Metabolism depends on how fast you burn calories, which is calculated with a formula and depends on many factors, including age, gender, genetics, and lifestyle.

The better your metabolism works, the more calories you’ll burn. For office workers with a sedentary job who spend most of their days sitting down, it is especially important to meet this requirement.

Seaweed, coffee, tea, spices such as ginger, cayenne pepper, cardamom, vegetables and lean meat will keep your metabolism speeding  and therefore your ideal weight.

4. Foods to help your brain

Your brain is the main tool of all human beings, so a healthy diet is not only important for your physical health, but also for one of our main organs.

For your gray matter to function well and to slow down age changes,  consume fatty fish such as salmon and trout, blueberries, nuts and seeds, high fiber foods such as oats, whole grain bread, brown rice, pomegranate juice and dark chocolate.

5. Foods beneficial to your digestive system

Sedentary work for ten or more years increases the risk of colon cancer twice. To avoid this, exercise regularly and eat a healthy diet, including fruits like apples and pears, vegetables like onions, asparagus and garlic; pulses such as peas, soybeans and lentils, wheat and its derivatives, rye and barley.

You should also consume nuts and dairy products present in milk, cheese, ice cream and yogurt.

For these cases, it is recommended to reduce the consumption of red meat and processed meat, as they increase the risk of cancer.