Fuel your shift: 3 superfoods for busy docs

Long shifts, unpredictable schedules, and constant decision-making—being a physician demands both mental and physical endurance. The right nutrition can help sustain energy levels, enhance cognitive function, and keep you at your best. If you’re reaching for another coffee or sugary snack, consider these three superfoods that provide sustained energy, combat fatigue, and keep your brain sharp.

Chia seeds

Why it works: Chia seeds are packed with fiber, protein, and omega-3 fatty acids, helping to maintain steady blood sugar levels and prevent energy crashes. Their high fiber content also promotes satiety, making them a great option when you’re short on time.

Quick fuel-up: Mix them into yogurt, sprinkle on oatmeal, or stir into a smoothie for a nutrient boost.

What’s your ultimate superfood?

Nuts and almond butter

Why it works: Almonds, walnuts, and cashews provide healthy fats, protein, and magnesium—key nutrients for brain function and stress management. A handful of nuts can help prevent energy dips and keep your focus sharp during a long shift.

Quick fuel-up: Keep a small pack of mixed nuts at your workstation or spread almond butter on whole-grain toast for a quick, sustaining snack.

Dark leafy greens

Why it works: Spinach, kale, and Swiss chard are rich in folate, vitamin K, and antioxidants, which support cognitive function and reduce inflammation. These greens also provide iron, helping to prevent fatigue and maintain endurance.

Quick fuel-up: Add spinach to a smoothie, throw kale into a wrap, or keep pre-washed greens on hand for an easy salad on the go.