Increase your energy, immunity, and concentration on board with these 7 convenient-to-store superfoods ideal for extended voyages.
Introduction
Ask any old timer on the water what sustained them through months at sea, and you’ll get tales of strong tea, ship biscuits, and plenty of will. Things are different now. Now we understand that what we put into our bodies directly affects our vigilance at the wheel, how quickly we bounce back from exhaustion, and even how we cope with stress.
But on most ships, the diet is still based on rice, curry, fried snacks, and canned meat. Although these are satisfying, they don’t necessarily provide your body with the high-quality fuel it requires for extended travel.
The good news? You don’t have to wait for fresher, more exotic foods to remain healthy on the water. With some planning, you can stock and devour superfoods that keep well, travel well, and keep you “shipshape” for months.
Here are 7 seafarer-friendly superfoods that are simple to incorporate into your daily diet — even when your galley is as small as a walk-in wardrobe.
- Chia Seeds – Endurance in a Spoon
Small but mighty, chia seeds are bursting with omega-3 fatty acids, protein, and fibre. They prevent hunger pangs for longer and gradually release energy, ideal for extended watches.
How to use at sea: Combine with water to make a refreshing drink or sprinkle on porridge.
- Lentils – The Protein Powerhouse
Store for months, cook fast, and full of plant protein and iron — needed for energy and muscle repair.
How to use at sea: Switch between dals (yellow, green, red) to avoid boredom.
- Dark Chocolate – Brain Fuel
A little 70%+ dark chocolate is enough to perk up mood and concentration. Packed with antioxidants, it fights fatigue after long hours.
How to use at sea: Store some in your cabin for the mid-watch slump.
- Oats – Slow-Release Energy
Oats are a breakfast goldmine for sailors. Few things regulate blood sugar better, and they keep hunger pangs away.
How to use at sea: Use overnight oats with instant milk powder and dried fruits.
- Canned Salmon or Tuna – Protein & Omega-3s
Ideal for vessels that don’t have fresh fish on board. They promote heart well-being and sharpen the mind.
Use at sea: Add to salads, wraps, or rice bowls.
- Nuts & Seeds Mix – Ready-to-eat Energy Snack
Almonds, walnuts, pumpkin seeds — all suitable for a quick snack or adding crunch to food.
Use at sea: Divide into small packets to prevent overindulgence.
- Dried Fruits – Nature’s Sweet Treat
Dates, raisins, apricots — packed with vitamins, minerals, and natural sugars for quick energy.
How to use at sea: Eat as a snack or chop into breakfast cereals.
Pro Tips for Shipboard Nutrition
Talk to the cook: If you’re on a long voyage, ask if these items can be ordered in advance.
Store smart: Keep seeds, nuts, and chocolate in airtight containers to avoid moisture damage.
Hydration is key: Eat your superfoods with sufficient water — even the finest diet won’t do you much good if you’re dehydrated.
Conclusion
While at sea, you can’t regulate the weather, but you can regulate what fuel you put into your body. By incorporating these 7 superfoods into your diet, you’ll enhance not only your physical well-being but also your vigor, mood, and endurance during extended journeys.
Keep in mind, a healthy ship begins with a healthy crew — and that all starts with what’s on your plate
