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10 Healthy Foods to Eat If You Sit All Day in The Office

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We all love to have a 9-to-5 desk job, where we have to do most of our work sitting at our desk in an air-conditioned room. Yes, it feels quite pleasing to even think about it but sitting for a prolonged period of time, and having minimal to no physical activity routine, can give rise to a lot of health issues. A few of them to name here can include high blood sugar levels, obesity, excessive fat around your waistline and unhealthy cholesterol levels in the body.

Your best option for avoiding all these health issues would be to maintain an active lifestyle where you have to keep moving all day long. But if your job doesn’t require you to do that and you have to sit all day in front of your desk at the office, you’d be interested in finding the alternatives that can keep you healthy and avoid all possible health issues described above. A good way for a businessman or an office worker to maintain good health, however, is to eat some healthy food items that also provide enough energy to work all day while keeping any health issues at bay. So, if you are getting curious now, here are the 10 best foods that you should start eating today if you sit all day in the office.


If you love fruit, Berries make a perfect food for your type of lifestyle. A study published in a Journal of Nutrition says that consuming berries regularly helps to reduce inflammation to a significant extent. The reason is that they are rich in flavonoids known as anthocyanin, which is known to ‘turn off’ the inflammatory genes in the body. If you take Blueberries, they also have lots of vitamin C content as well, which proves to be beneficial for human health.


Nuts give you a good supply of omega-3 fatty acids that are also helpful against inflammation. Furthermore, they also carry monounsaturated fats that are helpful in diminishing belly fat and ensure that you maintain a healthy weight. Almonds are also a good source of getting antioxidant vitamin E, which helps to prevent cells from getting oxidative damage. Besides, they can keep you full for a longer period of time and make for a healthy life ahead.

Olive Oil

When you are sitting all day long, you are actually developing a greater risk of heart attack because unhealthy fats can accumulate and cholesterol levels can also go high. However, you can consume olive oil in your life routine to keep things under control. It carries heart-healthy fat that reduces the risk of getting heart diseases that are actually caused by sitting stationary for an extended period.


This wonder-fruit carries bromelain, which is a strong anti-inflammatory as well. And, even though the ingredient is distributed all around the fruit, most of it is present in its stem. So, you can blend its core with some sweeter flesh for reaping those inflammation-reducing benefits.


Turmeric is not just popular for its yellow-orange, bright color. Rather, it carries powerful antioxidant and anti-inflammatory properties, and that’s exactly why it’s recommended for your routine diet if you work for long by sitting in front of your desk at the office. It is full of Curcumin which reduces inflammation by halting the production of the pro-inflammatory enzymes in the body. In addition, studies show that it can help reduce the weight gain as well, to keep you fit and healthy regardless of your physical activity level.


Garlic is not just something flavorful that you can add to the roasted vegetables so that they can taste better. In fact, it is also known to help with inflammation issues. Besides, some of the recent studies show that this super-food helps to maintain the blood-sugar level while controlling fat levels within your bloodstream as well.


Avocados aren’t just delicious, but they’re quite nutritious as well. Being full of anti-inflammatory oleic fatty acids as well as monounsaturated fats, they’re also helpful in maintaining weight while keeping your belly fat from building up. Besides, they can also suppress insulin resistance in the body.

Green Tea

Green Tea really makes for a popular beverage in all parts of the world, and for some good reasons too. This humble drink has been cherished for centuries as a miraculous beverage for human health. For 9-to-5 office workers, it can help counteract sitting-induced weight gain and inflammation while making sure you stay fit and healthy. Being rich in epigallocatechin gallate and polyphenol, it’s a strong anti-inflammatory agent and helps a lot in living a healthy lifestyle.

Fatty Fish

There are many processed foods that we eat today which carry dangerous vegetable oils or trans-fats such as corn, safflower, sunflower, soy, and palm oil. They have high omega-6 content, which is known for its inflammatory properties and they lack omega-3s that are actually known to be anti-inflammatory and are good for your health if you sit all day at work. Due to high intake of foods laden with vegetable-oil, omega-6 has a 20:1 to omega-3 in our body. However, it should be maintained at 1:1 if you want to stay healthy. So, you don’t just have to cut down on your weekly intake of low-quality oils and junk foods but should also incorporate fatty fish, such as wild salmon, in your routine diet, to bring that ratio to the desired level.


It’s another good source of ALA that is known to fight sitting-induced inflammation and is a kind of omega-3 fatty acids. Being able to easily oxidize and increase sensitivity, Flaxseeds can help with your health a lot. A recent study revealed that consuming flaxseed oil and flax regularly can be helpful in improving the fat metabolizing ability of your body. So, you should definitely stock up on it.

These are the top 10 best food options for you to consider if you have more of an inactive routine at work. They all have their own benefits, and most of them can help to fight inflammation and unhealthy fat build up. Try to incorporate these foods into your diet routine one way or another and start living a healthy life.

Here are some other interesting articles you should check out:

・The Gap Between Millennials and Generation X at Work

・Top 10 Jobs That Millennials Want to Get

・8 Food Trends for 2018 in Singapore

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