10 Simple, Tasty and Healthy Lunches to Pack for a Work Perk

March 10 is National Pack Your Lunch Day. (Yes, this is really a day.) Whether you’re working from home these days or back to commuting into the office, who couldn’t use some fresh, new and delicious lunch ideas? From simple-to-prepare salads to healthy sandwiches to hacks for your dinner leftovers, we did the legwork for you with this list of super tasty mid-day meal ideas. These 10 recipes will get your taste buds tingling around the noon hour, and keep you satisfied for hours after. Happy National Pack Your Lunch Day! 10 Simple and Tasty Lunches to Pack Today and Any Day Hearts of Palm and Artichoke Salad If you’re sick of the same old kale and spinach salads, here’s a fresh twist that is sure to make you look forward to lunch time: Hearts of palm with artichokes, avocado and tomato over peppery arugula. Veggie variety not only prevents you from getting bored of your healthy lunch, it’s also important to ensure you’re getting a wide range of nutrients in your diet. Mediterranean Shrimp Pita Fresh shrimp and veggies in a pita couldn’t be simpler or more delicious. This flavor-packed recipe marinates the shrimp in lemon, garlic and olive oil for a Mediterranean flair. Research has shown that the Mediterranean Diet may be the healthiest diet of all, so stuffing lots of its signature foods into a pita is a no-brainer. The shrimp and hummus in this recipe provide protein and some omega-3 fatty acids while the mix of greens—from arugula to basil and parsley—add fresh flavor. Tuna Salad You remember those tuna salad sandwiches from childhood? Your mom had the right idea in buying up canned tuna as an affordable protein source. She likely went wrong at the giant globs of mayo. Here, we reinvent the classic combo by ditching mayo altogether and using nutritious ingredients to provide the flavor. Capers, celery, onions, lemon, vinegar … and even a little sprinkle of salty feta. Some types of tuna can be high in mercury and best avoided. All canned white tuna is albacore, which has mercury levels almost three times higher than the smaller skipjack tuna, according to the Environmental Defense Fund. skipjack contains less mercury than albacore or Yellowfin. Skipjack can be found in canned light tuna, which is the safer choice in canned tuna. Children under 6 can eat up to three 3-ounce portions per month. Older kids and adults can safely eat it once a week. Eat it on sprouted, multigrain bread, or as a salad if you’re skipping the carbs or going gluten-free. Grilled Chicken Sandwich with Herbed Yogurt Spread You can’t go wrong with a classic grilled chicken sandwich for lunch, but they’re often served with calorie-bomb, non nutrient-dense ingredients like thick white bread, mayo, and hunks of melted cheese. This one’s open-faced to cut back on the bread portion. You can also use sprouted, whole-grain bread for extra nutrients. It’s made with a delicious herb spread that’s healthier thanks to a Greek yogurt base that also blows mayo out of the water when it comes to taste. Make the spread and grill chicken breasts ahead of time and then you’ll be able to assemble one of these quickly for lunch. Tuna and Chickpea Salad More tuna, this time with chickpeas, beets, and red peppers—all dressed in red wine vinegar and olive oil. The chickpeas and tuna pack in the protein and provide some harder-to-get nutrients such as niacin, vitamins B6 and B12, and selenium. The olive oil delivers healthy fats, while vinegar is a calorie-free flavor enhancer. Smoked Salmon Toast We love salmon, and that applies to the smoked kind, too. It’s an especially great lunch option since you don’t even have to cook it before you eat it. In this recipe, the salty, smoky flavor is complemented by creamy goat cheese, fresh tomato, and crunchy, toasted bread. The simple toast is perfect for lunch as an open-faced sandwich. If it feels like you need a little more substance or protein, you can throw an egg on top. Classic Greek Salad Greek salad is a classic we never get sick of. It’s the perfect combination of textures and flavors, with crunchy greens and cucumbers, salty olives and feta.. To make it a full meal, throw in some grilled chicken or chickpeas, or top it with a piece of grilled fish. Turkey Grilled Cheese Grilled cheese doesn’t exactly qualify as health food, but choose the right ingredients and it starts to transform. Instead of stacks of American cheese, we use a portion-controlled serving of grass-fed cheddar. Instead of white bread, we use sprouted whole grain. Throw on some tomatoes and fresh pesto for vegetables and turkey for protein, and … presto! …  you’ve got a balanced meal. No magic wand required. Roasted Chicken Lettuce Wrap We’re taking a couple of cues from Korean barbecue on this one. If you’ve never had it, the cuisine is all about taking grilled meats and eating them with veggies in lettuce wraps. This is the perfect lunch dish for any grilled protein leftovers you have from dinner the night before. A dash of kimchi adds good-for-your gut probiotics to the mix and romaine lettuce holds it all together for a low-carb meal that’s super satisfying. Light Cobb Salad Cobb Salads are generally pretty heavy, so we tried our hand at lightening up the recipe. First, it’s about making sure the proportion of ingredients is weighted more heavily towards vegetables over meat. Next, instead of a heavy, oily dressing, we use just a touch of balsamic and lemon, which works here since you’re already getting so much flavor from the bacon, egg and avocado. Just be sure to look for bacon that hasn’t been cured using nitrates. Better yet, try making this tasty vegan bacon.The romaine, cucumbers, tomatoes, and carrots all add crunch and a long list of vitamins and other phytonutrients. (Images: Shutterstock)

13 Hydrating Foods to Eat to Boost Your Water Intake

Your body requires H2O to perform at its peak, and 60% of the body’s total volume is made up of water. Everything from digestion and body temperature to your energy levels and your appetite is affected if you don’t get enough. Not to mention the health of your skin and nails is dependent on water as well. Plus, our bodies constantly emit water through breathing, sweating and urination. So it’s vital that we replenish our body’s water supply throughout the day.  But does that old rule of thumb to aim for eight 8-ounce glasses of water per day really stand the test of time? Not exactly. Those 64 ounces are a solid place to start in terms of what you drink, but this varies a bit based on your body size and gender. The National Academies of Medicine recommends 15 ½ cups (125 ounces) of fluids for men and 11 ½ cups (91 ounces)  of fluids a day for women. That’s “fluids,” though, not just water. So tea, sparkling water and even the hydrating foods below can help you hit your mark. Think of those eight glasses as a starting point, then build from there to ward off dehydration with these water-rich foods.  13 Hydrating Foods to Add to Your Menu About 80% of the average American’s daily water intake usually comes from beverages, while the other 20% or so comes from foods, reports the Academy of Nutrition and Dietetics. Here are some of the most hydrating foods on the planet, plus a healthy recipe idea to put each to delicious use. Bonus: Since these hydrating foods include such a high volume of water, they’re all naturally satiating. Another benefit to water.  RELATED: 7 Healthy Ways to Hydrate Without Drinking Water 1. Cucumber Water content: 96%  In addition to being wildly low in calories (30 calories per medium cucumber) and one of the very best hydrating foods, cucumbers are also a good source of potassium, magnesium, fiber, vitamin K and vitamin A. For all these reasons and more, research suggests that this salad star and dip vehicle can offer anti-aging and anti-wrinkling benefits. Try this hydrating recipe: Cucumber Salad with Chickpea, Tomato and Broccoli Rabe  2. Iceberg Lettuce Water content: 96%  Yes, iceberg does have nutritional value! And it’s a super-hydrating food, too. Beyond helping with overall hydration, iceberg lettuce has fiber, potassium, zinc, vitamin A and vitamin K, all while being very low in carbs and calories (10 calories for ⅙ of a medium head of lettuce). Try this hydrating recipe: Roasted Chicken Lettuce Wrap (with Iceberg Cups) 3. Celery Water content: 95%  Speaking of low-calorie and under-appreciated vegetables, it’s time for celery to get its moment in the spotlight—beyond celery juice. (That’s fine, by the way, but it does strip off some of the fiber and won’t deliver on all of the health claims social media influencers might lead you to believe.)  Celery is low in calories (15 for 2 medium stalks) yet high in vitamin K, vitamin A, folate and potassium.  Try this hydrating recipe: Celery and Tomato Gazpacho 4. Tomatoes Water content: 95%  One of the most versatile fruits on the planet—try them in salsas, soups, salads, roasted, grilled and beyond—this hydrating food is rich in fiber, folate, potassium, vitamin C, vitamin K and cell-protective lycopene. In fact, tomatoes are the main source of dietary lycopene for Americans. Each medium tomato has about 25 calories. Try this hydrating recipe: Cherry Tomato Salad with Feta RELATED: 13 Foods a Nutritionist Always Has in the Fridge  5. Romaine Lettuce Water content: 93%  Closely trailing behind iceberg in the lettuce race for most hydrating salad base, romaine wins for providing more nutritional benefits. In general, the darker the green, the more vitamins the leaves pack in. With just 15 calories per 1 ½ cups of shredded romaine, this vegetable delivers a lot of bang (water, fiber, vitamin C, vitamin K, folate and vitamin A) for your calorie buck. Try this hydrating recipe: Romaine Goat Cheese Hazelnut Salad  6. Zucchini Water content: 93%  Ideal for stuffing, as a spaghetti substitute (zoodles for the win!), in soups, stir fries and more, each medium zucchini has just 40 calories plus a healthy dose of fiber, manganese, potassium, magnesium, vitamin A, vitamin C and vitamin K. Two of zucchini’s starring antioxidants, lutein and zeaxanthin, may help protect you from environmental free radicals that can damage the body’s DNA.  Try this hydrating recipe: Zucchini Noodles with Roasted Halibut  7. Cauliflower Water content: 92%  If cauliflower can be steak and pizza crust, we don’t have to extoll its virtues. But you can—and should—eat more of this hydrating food. Cauliflower has just 25 calories for ⅙ of a medium head, along with vitamin C, vitamin K and other key essential nutrients that may help reduce risk for cancer and lower total cholesterol. Try this hydrating recipe: Buffalo Cauliflower Bites  8. Bell Peppers Water content: 92%  Take your pepper and stuff it! Or saute, stir-fry, scoop it into dips … you get the point. Just eat them early and often, as this hydrating food (25 calories per medium pepper) is remarkably nutritious. Rich in fiber, B vitamins, potassium, carotenoids and even more vitamin C than citrus fruits, peppers can help support a healthy immune system, strong bones and iron absorption.  Try this hydrating recipe: Quinoa Stuffed Pepper  9. Cabbage Water content: 92%  While you might stroll on by the cabbage stand at the farmers market or grocery store, or perhaps save it for coleslaw season only, it’s time to make this hydrating food a regular part of your diet. You can roast it, stuff it, shred it or sneak it into casseroles. It’s also a great substitute for any other leafy green, if you like. This cruciferous vegetable has just 25 calories for 1/12 of a medium head, and it offers a good amount of fiber, folate, vitamin C, vitamin K and compounds called glucosinolates, which may help protect against certain types of cancer. Try this

5 New Foods for Immunity

Most people think  of reaching for an orange when they start to feel under the weather, but vitamin C isn’t the only nutrient that supports immune function. Plenty of vitamins and minerals help our bodies fight off pathogens, AKA those unwanted outsiders that can cause the common cold, a not-so-cute infection, or even COVID-19.  Below, five immunity-friendly foods that bring serious health benefits to the table. One disclaimer: putting these foods on your plate doesn’t guarantee you’ll never get sick again (if only!). But eating a well balanced diet—along with proper hand washing, regular exercise, hydration and stress reduction—can make a major difference when it comes to immune support. Let’s eat well to feel well.  Elderberry Syrup While there isn’t a plethora of research on the antioxidant-rich fruit, elderberry has been used for centuries as a remedy for sinus and respiratory infections. Studies of the ingredient have produced mixed results, with some showing that elderberry syrup can shorten the duration of flu symptoms in sick individuals and others showing no benefits from the berry at all.  Here’s what we do know: the fruit is rich in vitamin C, which is proven to support immune function. There’s also little risk to dropping some high-quality elderberry extract on your tongue or drizzling the syrup in your tea if you’re feeling less than 100%. Just don’t consume the fruit in its raw form; it can actually be toxic if it’s not cooked. Our take? Elderberry syrup isn’t a magic bullet, but feel free to give it a try if you feel a scratchy throat or the sniffles coming on. We do want to note that there is more ongoing research on elderberry. The Department of Health and Human Services’ Center for Complementary and Integrative Health department has found preliminary research suggesting that elderberry may relieve symptoms of flu or other upper respiratory infections. Bell Peppers  Remember how we said most people think to reach for an orange when they think of vitamin C? While citrus is indeed a key source of the nutrient, plenty of other foods—like bell peppers—offer up even more of the water-soluble vitamin.  Just one half-cup of red bell pepper, for example, provides more than 100% of your daily value of vitamin C. Brussels sprouts, tomatoes, and strawberries are also great sources of vitamin C, which acts as an antioxidant to help drive down disease risk. Studies report that vitamin C may help prevent viral, bacterial and other infections by shortening the duration of colds and acting as a natural antihistamine and anti-inflammatory. So let’s get that immunity boost anyway we can!  Microgreens Microgreens are essentially baby plants. More specifically, they’re the immature greens produced from the seeds of various veggies and herbs. But don’t let their miniature size fool you. Research shows that the sprout-like plants are jam packed with nutrients.  Take broccoli microgreens, for example. A March 2017 study published in the journal Frontiers in Nutrition reported that broccoli microgreens served up higher concentrations of key immune-boosting nutrients like magnesium, manganese, zinc, and copper compared to the mature vegetable.  Best of all, you can grow them right in your kitchen with a countertop kit. Microgreens, macro benefits.  Salmon  When it comes to immune health, vitamin D is one of the buzziest nutrients on the map. Though the research has been mixed, a handful of recent observational studies have suggested that the lower one’s vitamin D levels, the higher their likelihood of experiencing severe COVID-19 symptoms. Friendly reminder: observational studies can only show associations, not causation, so we can’t say that eating or supplementing vitamin D in non-deficient individuals willower disease risk.  That said, more than 97% of American women consume less than the estimated average requirement for vitamin D, which is pretty significant considering the nutrient is essential for bone health, cell growth and—you guessed it—immune function.  How can you get your dose of vitamin D? Ten to 15 minutes of direct exposure to sunlight (sans sunscreen) a few days a week is option number one, though the optimal amount of time will depend on your skin tone. Supplementation is also an option. Talk to your doctor before  supplementing and also before going out in the sun especially if you’re at risk or have a history of skin cancer. When it comes to putting vitamin D on your plate, opt for oily fish like salmon, which is also high in anti-inflammatory omega-3s. Sardines, mackerel, egg yolks, and fortified milk and cereals are also great sources of vitamin D.  Kimchi  Kimchi lovers, rejoice! The fermented cabbage that’s a staple in Korean cuisine could support your immune system. Why? Kimchi is rich in probiotics, the beneficial bacteria that add diversity to the gut microbiome, which, along with gut-associated lymphoid tissue (or GALT), is said to house some 70% of our immune cells. Cabbage is also loaded with vitamin C. Throw some kimchi on top of your go-to grain bowl for a flavor kick and immune-friendly nutrients.  (Photocredit: Shutterstock)

7 Foods That Fight Anxiety & Depression

Ever heard the phrase “good mood food?” It’s a real thing. Science suggests that what we eat has the power to seriously influence our mental health, for better or for worse.  Here’s a quick rundown: nutrient dense whole foods (think: fruits, veggies, fish and spices) can help drive down the chronic inflammation that’s associated with depression (and a whole host of other diseases and conditions). Pro-inflammatory eats like sugar-sweetened beverages, refined carbs, processed foods and alcohol (sorry, we said it) may exacerbate the uncomfy feelings that flow from anxiety and depression. Want the full scoop? Here are seven foods that may help you eat your way to calm.  Berries Depression isn’t currently classified as an inflammatory condition, but research suggests that there’s a likely association between chronic inflammation and major depressive disorder, or MDD.  One of the best ways to flood the system with anti-inflammatory compounds? Befriend berries. Fruits like blueberries and blackberries contain pigments called anthocyanins that act as antioxidants in the body. Friendly reminder: antioxidants scavenge harmful compounds roaming around our systems, reduce oxidative stress and fight the very inflammation that may contribute to the blues.  Opt for fresh or frozen berries in your smoothies, oatmeal, or straight up as a snack. Pro tip: go for organic if your budget allows. Conventional strawberries are one of the most contaminated items in the supermarket when it comes to pesky pesticide residue.  Wild blueberries contain even more antioxidants than traditional blueberries and even though they may be difficult to find fresh, they’re easily found in the freezer section of most grocery stores. Olive oil Studies show that a Mediterranean-style diet rich in fruits, veggies, whole grains, olive oil, nuts and seeds and lean proteins like fish is associated with a lower risk of depression.  Olive oil in particular may reduce inflammation thanks to its potent polyphenols, compounds found in plants that exert antioxidant activity in the body. One compound in particular, called oleocanthal, might even act like ibuprofen to drive down inflammation.  Drizzle some EVOO over your favorite salad or roasted veggies, enjoy it with sliced tomatoes on a slice of grilled bread or stir it into your go-to soup. Note: you can certainly cook with olive oil, but it does have a low smoke point. The best way to maximize the antioxidant benefits is to use it cold (as in salad dressings) versus cooking at high temps. Fish  Much like olive oil, fish is a mainstay of the feel-good Mediterranean diet. In fact, fish oil supplements like EPA and DHA have been studied for their role in improving symptoms of depression. Before you load up on vitamins though, make an effort to meet the weekly recommendations for fish. Go for at least two four-ounce servings of fish each week. Good low-mercury options include wild salmon, cod, sardines, mackerel and shrimp.  Probiotics and prebiotic foods There’s a reason they say the gut is our second brain. Not only are the bacteria in the intestines in constant communication with the brain, they’re also responsible for producing critical neurotransmitters. Example A: about 95 percent of the mood-stabilizing neurotransmitter serotonin is produced in the gut.  A higher concentration of beneficial bacteria (like those in the Lactobacillus family) in the gut microbiome has also been linked to lower levels of stress and anxiety.  For the most gut-brain benefits, prioritize the two P’s: probiotics and prebiotic foods. Eat fermented foods like yogurt, sauerkraut, kefir, kimchi, tempeh or sourdough daily for a dose of probiotics. Be sure to include prebiotic foods too—they support the proliferation of those good gut bugs. Prebiotic foods include beans, oats, Jerusalem artichokes, garlic, onion, apples and just under ripe bananas.  Spices Think of spices as small but mighty mood supporters. Ultra rich in antioxidants, dried spices like turmeric may help fight the blues thanks to its anti-inflammatory activity. Curcumin, the active compound in turmeric, in particular has been studied for its potential role as a complementary therapy for depression.  Up your turmeric intake by sprinkling it on roasted veggies pre-bake, whipping up a turmeric latte, adding it to a plant-based curry or stirring a small amount into your oatmeal for a glowing bowl of goodness. Just beware: the spice stains in a serious way.  Lean proteins Everyone points to the Thanksgiving turkey as the primary source of the amino acid tryptophan. In reality, most proteins are solid sources of tryptophan, which is a precursor for serotonin. The key, however, is to eat a small amount of lean protein with a source of good-for-you carbohydrates. The presence of carbs triggers the release of insulin, which helps to promote tryptophan uptake in the brain and in turn revs up serotonin production. Cue the calm. Pick lean proteins that are lower in saturated fat but still satiating. Need some recipe inspo? These curry carrot turkey burgers and this roasted salmon with pistachio arugula pesto are two of our faves. Pair them with a sweet potato or brown rice for optimal serotonin production. Dark chocolate  Yep, you read that right. Dark chocolate is rich in magnesium, a key mineral known for its ability to promote relaxation. Choose choc that’s 70 percent cocoa or higher and keep your serving size in check to avoid overdoing it on added sugar (which can have the opposite effect on our mental state).  Looking for other ways to maximize your magnesium consumption? Black beans, avocado, cashews and spinach are all good-for-you foods that deliver the mineral. (photo credit: Shutterstock)

4 Ways to Support Your Immunity Today

There is a lot of attention put on strategies for decreasing exposure to the COVID virus but not as much emphasis on how to truly support a healthy immune system. Adverse outcomes from the pandemic are escalated by the alarmingly poor nutritional and metabolic health (heart health, blood sugar and body composition) of Americans. The CDC states that those with hypertension, diabetes and obesity have a higher risk of poor outcomes.  Your immune system and metabolic health require adequate nutrients levels to do their jobs which can be hijacked when it’s exposed to an overload of inflammatory ingredients. And beyond that, additional health-creating behaviors such as proper sleep, consistent exercise, stress reduction help arm your body with immunological resilience.  There is so much in your control when it comes to supporting the immune system and lowering inflammation. Here are four places to start:  Eat the Rainbow  I’m sure you’ve heard this before, but it’s worth repeating. Every nature-derived color of the rainbow has different immune-modulating properties. Load up on different colors in your produce to get a robust mixture of whole food phytochemicals. This can help promote a stronger immune defense and lower levels of inflammation. Aim for eating at least three colors with every meal. Purple cauliflower, yellow carrots, white asparagus, and orange bell peppers are good examples of foods you can incorporate into your meals. Limit Added Sugars No surprise here, too much sugar isn’t a good thing. High levels of added sugar may lower how white blood cells function and weaken your immune system. A diet high in added sugar can also deplete antioxidant levels and increase inflammation. One study showed that COVID patients who have elevated blood sugar upon admission to the hospital, even in those who don’t have diabetes, were more than twice as likely to die from the virus compared to those admitted with normal blood sugar levels. Acute stress can also increase blood glucose levels, but regardless, it’s important to try to improve your health by limiting added sugar.  Get Adequate Vitamin D There is a strong link between  D and the immune system. Research demonstrates a connection between vitamin D deficiency and a higher risk of poor outcomes in those who contract coronavirus. A recent study showed that the fatality rate among a vitamin D deficient group was 21%, compared to 3% in the group with ‘normal’ vitamin D levels. It showed that vitamin D deficiency was associated with higher levels of inflammatory markers such as ferritin, TNF-alpha and IL-6.  The three ways that you can get vitamin D are through sunlight, diet, and supplements. If you have access to sunlight, try to get 15 minutes of exposure each day. Consume foods rich in vitamin D such as wild sockeye salmon, canned sardines, oysters, and egg yolks. Many people also require a vitamin D supplement to meet  adequate levels. The optimal dose varies for each person so you’ll want to discuss with your doctor, who may test your levels of vitamin D. You may also consider getting a genetics test to identify if you have a genetic variation to the VDR gene that may decrease your ability to activate this nutrient, if you’re concerned. Go Beyond Nutrition  Yes, I’m going to tell you to sleep more. Getting 7 to 9 hours of sleep and incorporating stress reduction techniques such as breathing properly, meditation, or participating in activities that bring you joy are critical for supporting your immune, metabolic and mental health.  Remember, the key is to arm yourself with the tools that create immune resilience. The more that you do the work, the stronger and more balanced the armor becomes.  (photo: Shutterstock)

5 Foods That Prevent Acne Naturally

Clear skin involves hydration, proper cleansing, and many other practices, but preventing the pimples we all despise also starts on your plate. That’s right, acne-fighting foods do exist. No, adding them to your regular diet won’t be like waving a magic wand over your every zit and watching them immediately disappear. But these foods, listed below, contain compounds that contribute to banishing breakouts by addressing some of acne’s root causes, like inflammation and cell turnover. RELATED: 3 Important Inflammation Triggers That Aren’t Foods Eat them in place of inflammatory foods that are linked to breakouts, and you’ll be one exfoliation closer to a clear complexion (and will hopefully be able to use fewer chemical creams, too). 5 Acne-Fighting Foods To Eat Now 1. Brazil Nuts Brazil nuts are loaded with the mineral selenium (which is also great for mood). Just one to two fulfills your need for the entire day—really. Selenium is important when it comes to skin health because it acts as an antioxidant, helping to decrease inflammation, which is known to cause acne. Eat these flavorful nuts as an on-the-go snack or chop them into pieces to top your oatmeal or Greek yogurt. RELATED: 5 Creative Ways to Dress Up Your Yogurt 2. Carrots Carrots contain healthy doses of both vitamin A and beta-carotene, which can reduce inflammation and encourage cell turnover (like a natural exfoliation). These acne-fighting foods also help strengthen your skin’s defenses against bacteria that can cause flare-ups. One study found an association between lower vitamin A levels and more severe acne. And it’s easy to work them into your diet: they’re the perfect crunchy snack to dip in hummus, or you can throw them in a soup or salad. 3. Pumpkin Seeds Pepitas (a fun, fancy name for pumpkin seeds) are rich in phytonutrients and minerals like  manganese, magnesium, copper, iron and zinc. Zinc, in particular, has strong antioxidant properties. It’s also been shown to reduce sebum, which can cause acne when too much is produced. Use the crunchy, nutritious treats to top a salad or bake them into healthy muffins to start your morning. RELATED: 3 Edible Seeds That Make Awesome Snacks 4. Green Tea Green tea is a great source of acne-fighting antioxidants —polyphenols like flavonoids and catechins—and it’s also great for hydration, which improves cell turnover, meaning you have more healthy new cells to boost your complexion. Dehydration can also cause swelling and puffy skin and a slowed response to acne medication or skin treatments. Brew a cup during the afternoon slump for both an energy and skin pick-me-up, or marinate your fish in it for a delicious, breakout-banishing dinner. 5. Tomatoes Tomatoes are not only good for your immune system, they’re also amazing for skin thanks to nutrients like vitamin C and bioflavonoids that have powerful antioxidant properties. Start popping tomatoes instead of pimples by adding a few slices to a collard green wrap or making a chickpea and broccoli rabe salad, the perfect make-ahead lunch for the week.

9 Delicious Stress-Fighting Foods to Eat Daily

Think of a calming effect that delivers focus and energy rather than the need for a nap.