It all started with a TikTok video. I was scrolling for beauty hacks when I landed on a video about carrot juice. I love carrots and juice — combining the nutritional benefits of this root crop and the convenience juicing brings, I thought, why not give it a try? Discover what happened after drinking carrot juice for a month and my ultimate verdict on whether it’s worth trying out. Benefits of Drinking Carrot Juice for Skin Carrot juice has many health benefits, including affecting the eyes, immune system, and blood sugar. It obviously has advantages, or else people on TikTok wouldn’t try it in the first place. Here are some skin-specific benefits to keep in mind. Aids Collagen Production One cup of carrot juice contains over 20% of the daily value of vitamin C, a nutrient required for collagen production. Collagen is the most abundant fibrous protein in your body that helps improve skin moisture, hydration and elasticity. If you’re taking collagen supplements, drinking carrot juice can help you get faster results. Slows Skin Aging Vitamin C is a powerful antioxidant that helps protect the skin from free radicals, which can contribute to premature skin aging. Consuming antioxidants results in a more youthful appearance.  Protects Skin from Ultraviolet (UV) Damage Carrots contain beta carotene, another antioxidant that can help shield your skin from UV radiation, preventing photodamage. Think of carrots as your edible sunscreen — it’s the sidekick that works internally to make your skin healthy. Improved Skin Appearance What happens when the aforementioned benefits merge? It results in brighter, better and healthier skin. Who needs luxury skin care products if you have carrots and a juicer in the kitchen, right?  Is Juicing Healthy? Of course, I was pretty skeptical at first — like I always am when I encounter a diet fad. Therefore, I did my assignment before jumping into it. According to Dr. Maya Feller, MS, RD, CDN via Nike, people have been juicing for years to deliver a fast, efficient shot of nutrients and hydration.  According to Dr. Nicholas Generales, DO, a Los Angeles-based family medicine physician, juicing can be beneficial for individuals who don’t eat a balanced diet. “Juicing can serve as an introduction into the world of fruits and vegetables for those who don’t yet eat enough of these nutrient-dense foods,” he shared. However, Dr. Feller stressed that it shouldn’t be an alternative to a balanced diet. "Macronutrients are the nutrients we need to consume in large quantities in order to survive. The macronutrient profile of juice is mainly carbohydrates. Therefore, juicing alone lacks protein and fat. Juicing also removes the fiber, which is an incredibly powerful component of many plant foods," she says. Moreover, carrot juice has less fiber and more sugar content compared to raw, whole carrots, as the majority of fiber is found in the peel and skin. Some people usually peel the skin before juicing. Is Juicing Worth It? Despite the downsides, I went back to my “why.” I’m doing this to see its effects on my skin, not because I want a fiber boost. Plus, veggies are good for the body regardless. I’m pretty confident in my diet, which consists of oatmeal, whole breads, vegetables, fruits, nuts and well, occasional weekend McDonald’s take-outs, but you get the point. Eating my usual fiber sources will help digest the naturally occurring sugars in the carrot juice. What Happened After 30 Days of Drinking Carrot Juice For context, I’m not new to the juicing craze. I started by juicing cucumber and spinach and drinking a glass every morning. It didn’t do much for my skin, so I added carrot juice.  My Simple Carrot Juice Recipe I wash and scrub four carrots before dicing them. Unlike other recipes, I like my root crops unpeeled to retain their fiber content. A caveat though — expect a more velvety texture.  Just add them, a nugget of peeled ginger, and deseeded oranges to a slow juicer, and you have your natural elixir. The Results? Carrot juice has done amazing things to my skin that no other juice has ever done. Incorporating it into my daily routine was so easy — I just drink it after eating my breakfast, since I have more spare time for juicing in the morning. After a week of consumption, there were no visible effects, but I just felt more energized in general. After two weeks of consuming it, my complexion turned a pretty healthy color. My family and friends often comment on how glowing my skin is. I even get a lot of comments, asking about my skin care routine. I also noticed how my hair looks much better weeks after incorporating carrot juice into my diet. I can’t be the only one experiencing this, so I did a quick TikTok research to verify my theory. Alas, I found this video! https://www.tiktok.com/@rebecasalinasvd/video/7422227559640747297?lang=en The Not-So-Desirable Effects This may be a likable effect for some, but three weeks after drinking carrot juice, I noticed my skin turning somewhat tan or orange. I felt like I was wearing a natural fake tan. According to Dr. Silvija P. Gottesman, MD, the beta-carotene content leads to higher levels of carotene in the body, resulting in an orange-like skin discoloration. This condition is called carotenoderma. Will I Continue Drinking Carrot? Since carrot juice is easy to incorporate into my daily life, I will continue drinking it. If you want to try carrot juice, remember that it is not a replacement for a balanced diet or your skin care regimen. You shouldn’t expect a drink to do all the work for you.  Another way to enjoy carrots is to have them grilled. It’s the perfect side dish for any meal, especially during our Friday steak nights at home. What I do is clean the carrots, put them into a casserole dish and then add olive oil, salt, pepper and soy sauce. I let it sit for a few minutes before grilling them. Give it a try and get that added fiber boost! Try a Glass of Carrot Juice Today Now that I’ve spilled all the juicy details, what I can recommend is for you to try at least a glass of it today and see whether you like it or not. 

Have you ever found yourself scrambling to figure out dinner after a long day, only to resort to dialing takeout — again? What you may not know is that it’s possible to have unlimited access to fresh ingredients for an entire week’s meals minus the hassle of grocery shopping. Top meal  kit delivery service HelloFresh takes the guesswork out of answering the redundant question, "How long do HelloFresh meals last once they arrive at your doorstep?" At-home meal delivery became popular during the pandemic when home cooking turned from just a preference to necessary. With HelloFresh, each plan is thoughtfully designed to deliver peak freshness so you can enjoy delicious, nutritious meals without a second thought. Here’s what you should know about this trend-setting meal kit business and how long their meals last. The Benefits of HelloFresh HelloFresh recently reported that they accumulated around 8 billion USD (7.6 billion euros) in global net revenue — all thanks to a loyal customer pool of close to 6.64 million active consumers worldwide. Here’s what is driving these numbers: No more long hours spent meal planning or wandering through crowded grocery stores. Speak of convenience and accessibility — you order ingredients and recipes online, and they arrive neatly packaged at your door. Each meal is designed to provide a balanced mix of nutrients — proteins, carbohydrates and fresh vegetables. This makes it easier to follow your nutritional goals. With numerous plans ranging from family-friendly to low-calorie options, there’s something for everyone. The meals are also easy to make with less cooking time. Some dishes can be made in just 20 minutes — ideal for people with busy lifestyles. Expand your culinary repertoire with HelloFresh’s diverse options and resources. You’re encouraged to try out new flavors and cooking techniques. Pre-portioned ingredients mean you’re less likely to have leftover or unused food spoiling that may end up in a landfill, aligning well with sustainable living practices. Detailed recipe cards and easy-to-follow instructions make cooking approachable, even if you’re new to the kitchen. You can build cooking confidence and learn new techniques without feeling overwhelmed. Every package also comes with color-coded bags. If you’re into batch cooking, use them to sort and organize. Plus, the bags are recyclable, so you’re also helping fight against environmental degradation and climate change. These benefits translate to less stress and more time to focus on what matters most — your health, well-being, loved ones and perhaps even the planet. So, How Long Do HelloFresh Meals Last? The freshness timeline varies by ingredient type: Seafood: Typically, seafood such as salmon or shrimp should be cooked within two days for seafood after delivery. The cold chain is maintained through specialized ice packs, and you should keep them in a fridge, though it’s best to prepare these ingredients as soon as you can. Meat: Red meats, like beef and lamb, usually maintain freshness for about 3-5 days when stored in the refrigerator. For extended use, these proteins can be frozen immediately after opening the box. Poultry: Chicken and turkey items are similar to red meats in that they need to be used within five days without significant effect on quality. Vegetables and fruits: Fresh produce may vary — some items, like leafy greens, are best consumed within a week. Heartier vegetables, such as carrots and bell peppers, can last longer if stored in a cool environment. Tomatoes, however, benefit from room temperature placement to maintain flavor. However, don’t store tomatoes in the fridge. Dairy eggs: Always check the packaging for expiration dates, but generally, these products’ timeline aligns with the HelloFresh meal planning cycle. The subscription-based meal-delivery service’s packaging is designed to support these time frames, but it’s also wise to monitor your order for signs of spoilage. For example, if you notice a slimy texture or off odor, it’s best to contact customer support or discard the item rather than risk foodborne illness. If you’re unable — for some reason — to use your meal kit before the specified amount of time elapses, most ingredients can be moved to the freezer to conserve the food way past their shelf life. Raw proteins can be frozen for up to two months without significant quality loss. How to Get Started Getting started with HelloFresh is refreshingly straightforward: Sign up online: Create an account on the HelloFresh app or website. Pick your plan: Select from 23 healthy recipe meal plans to satisfy your dietary preferences and household size. Options include Meat & Veggies, Veggie, Family Friendly, Quick & Easy and more — no two dishes are the same. They even have a pescatarian package should you fancy a seafood diet. Customize your meals: Each week, you'll have access to rotating recipes to choose from. Receive your delivery: Your ingredients are transported using proper refrigeration protocols during shipping and arrive in an insulated box on your scheduled delivery day. Cook and enjoy: Follow the simple recipe instruction cards to al dente restaurant-quality feasts in your home. The flexibility is a major selling point — you can skip a week or a few, change meal selections or cancel your subscription altogether as long as you do so before the weekly cutoff date — typically a respectable few days before it’s sent out. Your order is then delivered to your door each week. Price-wise, you’ll spend anywhere between $8-11 per serving in one package. This makes it a viable alternative to grocery shopping for many households, especially when you factor in the amount of food that ends up in landfills. Should You Try HelloFresh? HelloFresh presents a practical solution for health-conscious people aspiring to balance nutrition with convenience. If you're tired of meal planning but want to eat home-cooked food, the well-thought recipes are a middle ground of sorts when you’re battling between takeout and traditional grocery shopping. The service works particularly well for: Busy professionals looking to save time without sacrificing meal quality. Cooking novices on the start line to build skills and confidence. Health enthusiasts seeking portion control and nutritional transparency. Households are trying to lower their food waste. With the knowledge that their meals last when properly stored, you can confidently incorporate this service into your healthy lifestyle. The streamlined supply chain — from suppliers to regional distribution centers to your home — guarantees that orders arrive promptly and in peak condition. Whether the leading meal kit delivery service is right for you ultimately comes down to your lifestyle, budget, cooking style, preferences and beliefs. Thanks to flexible subscription options, you can easily try it to see if it aligns with your needs without having to make long-term commitments. More HelloFresh Meals Questions: 1. How long do HelloFresh meals last unopened in the box? Unopened HelloFresh meals remain at optimal quality until the use-by date printed on the packaging, typically 2–5 days post-delivery. 2. How long do HelloFresh meals last in the fridge? Seafood, poultry and ground meats last 2-3 days in the fridge. Beef and pork are viable for up to five days, and most vegetarian ingredients can go over a week when properly refrigerated. Always refer to the storage guidelines on your kit for the best recommendations. 3. How do I know if a HelloFresh shipment is fresh? A fresh HelloFresh shipment will arrive with “at least partially” frozen ice packs, no visible signs of spoilage and clear “use by” dates for each ingredient. If anything seems off, contact customer service immediately. 4. How long are HelloFresh leftovers good for? Leftovers from HelloFresh dishes are generally safe to eat for up to 3 days when stored in airtight containers in the refrigerator. Over 40% of the food supply ends up as waste from kitchens. So, find ways to repurpose leftovers into gastronomic pleasantries. 5. How long is HelloFresh ground beef good for? HelloFresh ground beef lasts 2-3 days in the refrigerator. For more extended storage, freeze it immediately after you receive it for up to two months. Some say ground beef can push up to five days in the refrigerator if kept in its original, sealed packaging. TL;DR HelloFresh offers weekly meal kits delivered right to your door. Different ingredients have specific shelf lives, lasting between 2-5 days when properly refrigerated. Seafood is best consumed within 2 days, while beef can last up to 5 days refrigerated. Freezing extends shelf life substantially. Storage best practices: All ingredients should be refrigerated upon delivery except for a few hearty vegetables. Follow temperature guidelines, use provided ice packs, segregate items by type, consider proper packaging and smart fridge strategies. Benefits: Enjoy convenience, balanced meals and exciting recipes with minimal waste. Considerations: Limited customization and occasional extra pantry staples are required. Maximize your meals: Enhance your HelloFresh recipes with personal touches while following storage tips. Overall value: HelloFresh offers convenience, reduced food waste and quality ingredients for health-conscious individuals. For best results, cook seafood recipes first, followed by ground meats, then other proteins and vegetarian meals can be last. Originally published August 09, 2022. Updated March 04, 2025.

Many people prefer a plant-based diet, and for good reason. Researchers continue to discover the benefits of increasing your fruit and veggie intake. If you’re thinking of making some swaps, use this plant-based diet food list to plan your next shopping trip and experience the difference it can make for your overall health. 1. Frozen Items and Breakfast Staples Frozen foods can save you a ton of time in the kitchen when you need a quick meal. Such fruits and vegetables are usually already washed and prepared and can last for months in the freezer. Add any of these items to your plant-based diet list: Fruits like Wyman’s Triple Berry Vegetables like Cascadian Farm Organic California-Style Blend Entrees like Amy’s Black Bean Vegetable Enchilada Breakfast items like Beyond Breakfast Sausage Bread and dough like Unbun Pizza Crust Fruits and veggies from the freezer section are just as healthy as fresh options because they’re frozen at their peak, meaning they keep all their nutrients locked in. However, be sure to check the nutrition labels on the frozen meals you’re considering, as those help you spot added sugars or sodium. 2. Plant-Based Proteins Even if you aren’t entirely eliminating meat, adding plant-based protein sources to your grocery list can benefit your health. Meat alternatives like tofu and tempeh are often lower in saturated fat than animal proteins. Look for any of these plant-based proteins: Black beans Chickpeas Hummus Lentils Plant-based meat products like Beyond Burger and Impossible Burger Seitan Tempeh Tofu If you’re craving a burger, you can find a variety of plant-based options like Beyond Meat Plant-Based Patties for a tasty alternative. 3 Dairy and Egg Alternatives If you’re dairy-free or going vegan, you can find alternatives that are just as tasty and can be used in many healthy recipes. Where you can, consider buying from local farms or small businesses so that you are funneling money back into your community rather than large corporations with dubious standards. Products to look for include: Almond milk Egg substitutes Plant-based butter Plant-based cheese Plant-based yogurt Oat milk Plant-based eggs and dairy products have amounts of carbohydrates and dietary fiber, but some cheeses and beverages have less protein. Thus, these are suitable vegan replacements, but you probably want to add some protein to your plant-based diet food list in another way to compensate if you eat them regularly. 4. Produce A 2021 review found plant-centric diets can result in better health outcomes than those with meat, dairy and eggs. A meal plan rich in fresh fruits, vegetables, and unprocessed foods is the first step. Examples of produce to shop for include: Apples Asparagus Avocado Bananas Bagged greens and salads Blueberries Cauliflower Leafy greens like kale, spinach and romaine Mushrooms Oranges Zucchini Incorporating non-starchy vegetables like cauliflower, asparagus and mushrooms is also a great way to keep blood sugar in check for anyone with diabetes. 5. Whole Grains Whole grains will provide you with a ton of nutrients, such as iron, B vitamins, magnesium, vitamin E, phosphorous and selenium. They’re also an excellent source of fiber and protein. Fiber is vital in regulating your digestive system and preventing diseases. While shopping, you can find whole grains in the grocery store's pasta and rice aisle, cereal aisle, and bakery section. Look for the following: Barley Farro Kamut Millet Oats Quinoa Rice If you’re unsure of the amount of whole grains a product contains, look for the Whole Grains Stamp and the word “whole” listed before a grain. It might be listed as “whole-whole” or “whole-grain” in the ingredients. 6. Nuts and Seeds Nuts and seeds are essential to any plant-based diet. They’re a source of protein, healthy fats and fiber, so be sure to incorporate any of these: Almonds and almond butter Cashews and cashew butter  Chia seeds  Pecans Pine nuts Pistachios Sunflower seeds Walnuts  While shopping for whole nuts, avoid oil-roasted ones and opt for a dry-roasted nut. Also, skip anything with a lot of salt or sugar. 7. Snacks Be sure to add snacks to your list. They can help you stay full between meals and add more nutrition to your day. Look for options with fruit and vegetables or protein, such as: Bare Fruit Chips Gimme Roasted Seaweed Snacks Alter Eco Organic Dark Chocolate Amrita Plant Protein Bars While shopping, be wary of buying just anything vegan. Just because something’s plant-based doesn’t mean it’s healthy automatically. There are many potato chips, candies and cookies that are technically vegan but don’t offer much in terms of nutrition. Look for snacks with low salt, saturated fat and sugar content. These will be better for you when you need a pick-me-up during your day. You can also opt for classic celery with peanut butter, hummus, pita chips or crackers. Experience the Health Benefits of a Plant-Based Diet Food List Following a plant-based diet becomes much easier when you have a well-prepared grocery list to follow. To reap the health benefits, incorporate a diverse range of foods rich in vitamins and nutrients like plant-based proteins, nuts, whole grains, fruits, and vegetables.

Waiting for your period to start can feel frustrating, especially if your cycle is unpredictable or delayed. Whether you have an upcoming special event or want to feel more in control of your body, there are natural ways to make your period come faster. From specific foods to bring on periods early to lifestyle changes to make cramps more bearable, you may be able to regulate your cycle naturally.  Is It Possible For Food to Bring on Periods? Menstruation begins after the luteal phase, which is the second half of your menstrual cycle. During this phase, the hormone progesterone peaks to prepare the uterus for a potential pregnancy, but if no fertilization occurs, progesterone levels drop, signaling the shedding of the uterine lining — this is your period.  Many have been curious about inducing periods, from scientists to nutrition experts to regular people just getting through shark week. In spite of that interest, there is little scientific research on whether food can or cannot induce periods. Thus, many people tend to look at period triggers as a menstrual myth. However, there is much anecdotal evidence and cultural practices that seem to point to the possibility of inducing your period. This depends on your body, though, so it’s best to take the information with a grain of salt. Why Try to Bring About Your Period? For some, it can seem like an odd job to induce your period when it usually entails mood swings and cramps. If anything, people may prefer to delay their menstrual cycle or omit it altogether. But in reality, it can be good to get your period early. Here are some reasons that may resonate with you: To regulate your period: Some people experience amenorrhea, a condition where you consistently miss your menstrual cycle throughout the year. Other chronic conditions such as polycystic ovary syndrome and endometriosis also hinder your reproductive health. Trying period-inducing activities and food may help with those circumstances. To schedule your period pains: Attending an important event that you would prefer Aunt Flo to miss? Hoping to go swimming without the worries of the Red Sea seeping through? Inducing your period may help you get that time of the month over with and go pad-free during that critical week of your life. To free up time to exercise: It’s recommended to exercise during your period week to improve your mood. However, if you prefer to rest when it’s your time of the month, turn to period-inducing food. Plus, you get to gain three to five pounds during your period. You can work and burn through them when you finally get around to working out after. Food to Bring on Your Period Early As a prelude, it’s crucial to have a balanced diet. Not getting enough vitamins, minerals and nutrients can delay your period. In the event of missing your menstruation, consult a doctor or dietician regarding the matter. There are certain food ingredients that people have preached as a period-inducing snack or drink. 1. Papaya Papaya is a rich source of Vitamin C, the most important carotenoid, with a reputation as a food to bring on your period. While there is no direct evidence, papaya can supposedly help with regulating menstrual flow. Research also points to the fruit’s anti-cancer, anti-inflammatory and antioxidant activity. 2. Citrus Citrus fruits deserve a mention when it comes to vitamin C. Try to incorporate a few slices of lemon, oranges, and limes into your dishes and drinks. You can also enjoy them as they are or with some salt. Doing so may lead to Aunt Flo coming a few days earlier than usual. 3. Raspberry Certain berries like raspberry can help with treating PMS cramps and nausea. Some also use it as a uterine tonic to alleviate the pain experienced when in labor. Since it has quite an impact on your reproductive health, this ingredient is suggested to help with triggering your period. 4. Parsley Parsley is an infamous garnish, but there’s more to this plant than meets the eye. When steeped in a cup of hot water, you can brew a natural remedy tea packed with antioxidants. Parsley tea can be useful for better menstrual flow and hormonal balance. 5. Ginger Drinking ginger tea is known in alternative medicine for removing throat swells. There is also a possibility that it can help with internal inflammation. Direct consumption of this root can help regulate your uterine muscles and trigger menstruation. 6. Beetroot A glass of beetroot juice is linked to easing up dysmenorrhea symptoms like painful uterus contractions. They are also high in iron and magnesium, which are essential for improving blood flow in the body. 7. Pineapple Pineapple is often associated with sexual health, specifically to detoxify one’s fluids and boost libido. It’s believed to improve blood flow in the body. This all-around fruit also fills up one-third of your recommended vitamin C intake, making it a reasonable contender regarding period-inducing food options. 8. Sesame Seeds A study finds sesame effective in inducing menstrual bleeding in spite of oligomenorrhea. This is a condition where you only have four to nine periods per year. Plus, if you do get your period, a blend of turmeric, boswellia and sesame can provide pain relief. 9. Spices Speaking of turmeric, food with a little more heat may be linked to getting your period early. If you have the opportunity, try to use more spices. Paprika seasoning for your meals and dashes of cinnamon on your beverages should work. You can also try incorporating cayenne together with ginger and lemon for the ultimate wellness shot.  10. Sugarcane Celebrity nutritionist Rujuta Diwekar advises drinking sugarcane juice a week before menstruation. This is especially the case when they experience spotting. In the same post, she also details that it’s a fertility booster that can help with sperm quality and lactation. 11. Mango  Mango may seem less popular than citrus fruits and pineapple, but it also provides quite a bit of Vitamin C. Their sweetness also melds well together with chili powder and lime juice. Potentially get your period early and enjoy a sweet and spicy snack in the process. What Else Can You Do to Make Your Period Come Faster? While food can play a role in regulating your menstrual cycle, there are other natural remedies you can try to encourage your period to arrive sooner. Exercise Engaging in moderate movement can regulate hormones and reduce stress, both of which may influence your cycle. Gentle exercises like yoga or walking can relax your body, while more intense workouts can increase blood circulation. Warm Baths or Heat Therapy Soaking in a warm bath or using a heating pad on your lower abdomen can relax the uterine muscles and increase blood flow, potentially prompting your period to start. Reduce Stress High stress levels can delay your period due to the disruption of hormonal balance. Practicing mindfulness, meditating, removing yourself from stressful situations or doing activities you enjoy can help lower cortisol levels and encourage your cycle to normalize.  Maintain a Healthy Lifestyle Balanced nutrition, adequate sleep and hydration can all support hormonal health, which may help your period stay on track.  These methods aren’t guaranteed, but they can complement dietary changes and contribute to a healthier, more regular menstrual cycle.  What Helps With Period Cramps? Dealing with period cramps can be frustrating, but there are several remedies that may ease the discomfort. Heat therapy: Applying a heating pad or hot water bottle to your lower abdomen can relax the muscles of the uterus and alleviate cramping. Warm baths can also provide relief.   Over-the-counter pain relievers: Medications like ibuprofen or naproxen are effective for reducing inflammation and easing pain. Always follow the dosage instructions or consult a health care professional. Gentle exercise: Light activities like yoga or walking can increase blood flow and release endorphins, which act as natural pain killers. There are plenty of yoga workouts online to help with period cramps, allowing you to move your body gentle and trigger endorphin release. https://www.youtube.com/watch?reload=9&v=4JaCcp39iVI Stay hydrated: Drinking plenty of water can reduce bloating, which may worsen cramps. Herbal teas — especially peppermint or chamomile — can also have soothing effects. Magnesium-rich foods: Incorporating foods like bananas, almonds, spinach or dark chocolate can help relax muscles and reduce cramping. Essential oils: Massaging your abdomen with essential oils like lavender may reduce the intensity of your cramps. Make sure to dilute the oil with a carrier oil before applying it to your skin.  Reset Your Menstruation While no method can guarantee instant results, a combination of targeted foods, lifestyle tweaks and self-care practices can support a healthier, more regular menstrual cycle. Your body works on its own timeline, and small changes can make a big difference. If irregular cycles persist, don’t hesitate to seek advice from a professional.  Originally published March 12, 2024. Updated January 23, 2025.

Your brain handles everything from your thoughts and emotions to your movements and memory. To keep it sharp and working at its best throughout your life, the foods you eat are vital. There are foods for brain health that are packed with nutrients to support brain function, reduce cognitive decline and help boost memory.  Can Food Really Affect Your Brain? Absolutely! The food you eat directly impacts your brain's structure, function and long-term health. Just like the rest of your body, your brain requires nutrients to perform at its best. Foods rich in antioxidants, healthy fats, vitamins and minerals can protect brain cells and enhance communication between neurons. On the flip side, consuming unhealthy options like sugary drinks and processed foods can lead to oxidative stress and cognitive decline.  7 Best Foods for Brain Health When it comes to supporting your brain, some foods are true nutritional powerhouses. Packed with vitamins, antioxidants and healthy fats, these foods fuel your brain.  1. Fatty Fish: An Omega-3 Powerhouse Fatty fish like salmon, mackerel, sardines and trout are among the top foods for memory. They’re rich in omega-3 fatty acids, essential fats that make up about 60% of the brain’s structure. Omega-3s are crucial in building brain cells and improving communication between them.  Studies have shown that people who eat fatty fish regularly have better memory and cognitive function. Additionally, omega-3s may help protect against Alzheimer’s disease and slow down age-related mental decline.  2. Blueberries: Antioxidants for Brain Protection Not only are blueberries delicious, but they’re also packed with antioxidants, particularly flavonoids, that help protect the brain from oxidative stress and inflammation. These compounds have been linked to improved memory and cognitive performance, especially in older adults. Blueberries also support communication between brain cells, which is crucial for memory and learning. Studies suggest eating blueberries regularly to improve short-term and long-term memory.  3. Walnuts: A Brain-Boosting Snack Walnuts are an excellent source of DHA (docosahexaenoic acid), a type of omega-3 fatty acids specifically beneficial for brain health. DHA is important for building brain cell membranes and has been shown to improve cognitive function. Walnuts also contain antioxidants that protect the brain from damage and inflammation.  4. Leafy Greens: Nutrients for Brain Aging Leafy greens like kale and broccoli are nutritional powerhouses, packed with nutrients such as vitamin K, lutein, folate and beta-carotene. These nutrients are known to support cognition and protect against age-related mental decline.  Vitamin K, in particular, is essential for synthesizing sphingolipids, a type of fat found in brain cells. A diet rich in leafy greens has been shown to slow down cognitive decline and improve overall brain health.  5. Dark Chocolate: Flavonoids for Brain Health Dark chocolate with at least 70% cocoa is rich in flavonoids, especially epicatechin, which has been linked to improved brain function. Flavonoids increase blood flow to the brain, supporting memory, focus and learning. Dark chocolate is filled with antioxidants that protect brain cells from damage. In moderation, dark chocolate can boost mood and cognitive performance. The key is to consume it in small amounts — too much sugar can negate the benefits.  6. Turmeric: A Powerful Anti-Inflammatory Curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant properties that support brain health. Curcumin crosses the blood-brain barrier, where it helps reduce inflammation and stimulate the production of brain-derived neurotrophic (BDNF), a protein that promotes the growth of new brain cells. Regular consumption of turmeric may improve memory, reduce the risk of Alzheimer's and support cognitive function. 7. Pumpkin Seeds: A Mighty Magnesium Snack Pumpkin seeds are a fantastic source of magnesium, zinc and iron — all essential nutrients for optimal brain function. Magnesium helps protect the brain cells from damage, while zinc supports the brain’s ability to communicate and process information. Iron is crucial for oxygenating the brain and ensuring energy flow to brain cells. Eating pumpkin seeds regularly can enhance memory and focus, and may even protect against cognitive decline.  4 Worst Foods for Brain Health While some foods are fantastic for brain function, others can be detrimental to your cognitive health. Some bad foods for brain health can lead to inflammation, cognitive decline and poor memory. Here are the main offenders: 1. Sugary Drinks Sodas, sweetened coffee drinks and energy drinks are loaded with sugar and provide little to no nutritional value. High sugar intake can increase your risk of cognitive decline, Alzheimer’s and other neurological issues. Sugary drinks also cause blood sugar spikes and crashes, leading to poor focus and mental fatigue. 2. Trans Fats Trans fats, found in many processed foods like chips and baked goods, harm brain health. They contribute to inflammation in the brain, impair brain function and increase the risk of various forms of dementia. Trans fats can also disrupt the structure of brain cells, making them less efficient at transmitting signals. 3. Refined Carbs Foods made with refined carbs, such as white bread, pastries and pasta, can cause blood sugar spikes and crashes, leading to mood swings, lack of focus and poor memory. Over time, a diet high in refined carbs can contribute to insulin resistance and brain inflammation, increasing the risk of cognitive decline.  4. Alcohol While moderate alcohol consumption may be beneficial for your heart, excessive drinking can shrink the brain and impair cognitive function. Chronic alcohol abuse can lead to memory problems and poor decision-making. If you do drink, moderation is key.  How to Build a Brain-Boosting Diet Incorporating foods for brain health into your diet is simple when you focus on whole, nutrient-dense foods. Here are some ways to get started: Make fatty fish a staple: Aim to have fatty fish like salmon or mackerel two to three times a week.  Snack smart: Keep a mix of nuts, seeds and berries on hand for brain-boosting snacks. Go green: Include leafy greens in your meals at least a few times a week. Cut back on sugar: Replace sugary drinks with water, herbal teas or unsweetened beverages.  Limit processed foods: Choose whole grains over refined carbs and avoid trans fats found in packaged foods.  Fuel Your Brain for Life Whether you’re young and looking to boost focus or older and wanting to prevent cognitive decline, the foods you eat play a significant role. Eating for your brain isn’t just about avoiding things, but rather about filling your plate with nutrient-packed foods that support your mental well-being. 

Have you ever seen a picture of food online and thought about how you’d love to recreate it? Bento box recipes look appetizing and complex due to their vibrant components. However, beginners should never shy away from the challenge. You could also create a magnificent packed lunch with a little practice around the kitchen. What Is a Bento Box? A bento box is a tray of food with a little bit of everything inside. The single-serving meal traditionally includes rice or noodles accompanied by fish or eggs and other ingredients, assembled and ready to be eaten. More modern variations of this packed lunch have entered the spotlight so expect anything from sandwiches to pasta and more. There are different types of bento boxes, often reserved for the more experienced chefs. For example, the “Kyaraben” style mimics characters from anime and cartoons, while “Oekakiben” creates pictures of landscapes and monuments. As a beginner, you can focus more on filling up the tray and making it delicious first. A traditional bento box is a compact and segmented container. Reusable ones are made of wood, metal, and plastic. Tiered lunch boxes also work like magic for multiple sections. You can also use a glass storage container to hold all the components together.  Best Beginner Bento Box Recipes To make bento boxes more beginner-friendly, incorporate mains and sides that you’re already familiar with making. Here are a few recipes to try out for your tray.  1. Breakfast Bento Box Start your breakfast bento box with a cup of cooked rice. You can mix it with veggies and scrambled eggs for extra protein. Place the rice in one section of your tray and add protein. Bacon works just as fine, but marinated chicken can add more flavor. In another, lay down a bed of peas and place sliced hard-boiled eggs and tomatoes on top. You can also pick out other sides, like a salad, to balance out the rest of the meal. 2. Tonkatsu Bento Box For a more traditional bento box, consider making Japanese pork cutlets. Get boneless pork chops and coat them in flour. Dip them in egg and add panko bread crumbs for a crispy and crunch crust when frying. You can create the sauce with soy sauce, ketchup and a few spices. Place cooked rice in one section again and add a little sesame seed on top. You can add extra sides like scrambled eggs or salad to complement the meat. 3. Stir Fried Tofu Bento Box The first component of the stir-fried tofu bento box is sesame soba. You can cook the soba noodles in salted water for about four minutes or until softened. Drain and rinse with cold water before adding sesame seeds and oil, along with a little white pepper. Coat your tofu cubes with flour and garlic powder. Season with black pepper before sauteeing it in a pan until golden brown. After that, warm your veggies, such as broccoli and carrots, and assemble them in the tray. 4. Keto Surprise Bento Box Consider making zucchini noodles for your bento box. You can run the veggie through a spiralizer to create those beautiful strands. For one section, mix it up with pesto sauce and a few cherry tomatoes. In another segment, you can add a few pieces of marinated chicken breasts. Add a cup of nuts and make room for a small cup of fruity yogurt. 5. Healthy Carbonara Bento Box Carbonara is always a great recipe for beginners. Cook the pasta until al dente and saute bacon. For the base, you can whisk eggs, parmesan cheese, and pepper together. Add all the components to the skillet before transferring a serving into the bento box.  As for the sides, you can add a few more extra strips of bacon. Shiitake mushrooms and a salad would also be lovely additions to balance the creaminess of the main dish. 6. Sandwich Bento Box If you’re using a bigger container, consider making ham and cheese sandwiches. You can sprinkle a little Parmesan outside the bread for a crispier and more flavorful crust. Grill until your gruyere, mozzarella or other chosen cheese is fully melted. Fruits and nuts are great additions for variation. To use up your loaf of bread, you can also make mini peanut butter and jelly sandwiches. Use a cookie cutter to create fun shapes. 7. Pinwheel Bento Box Spread cheese on a tortilla and top it off with spinach and smoked salmon before rolling it up. You can get around seven pinwheels per tortilla, depending on the size. Just remember to slice it evenly and add it to your bento box, stacking one on the other.  For another section, combine watermelon, cucumber, and feta to create a dynamic salad. On the sides, add a few of your favorite nuts and chocolates. Other Tips for a Great Bento Box Experience Focus on the journey, not the destination. Here are a few extra tips on how to make the bento box-making experience more creative and engaging: Have a list of food: A bento box is relatively customizable, as you can just swap out certain ingredients for others. Write down your favorite grains, proteins, veggies, starches and fruits. You can play a mix-and-match game while meal planning. Use food dividers: A traditional bento box will have built-in segments. Use food dividers on a regular container to just make it yourself. Silicone cups or metal liners can improve the overall presentation. Take advantage of colors: Bento boxes are appealing because of their colors. Make sure you’re using local and fresh ingredients that pop out from the container. If you have a neutral-colored main, add reds and greens through fruits and vegetables. Add a small sweet treat: Savory meals are mouthwatering, but it’s nice to have dessert to cleanse the palette. Make space for a small sweet, like a wrapped candy or homemade truffle. Learn to experiment: Once you get the hang of bento boxes, consider experimenting. You can create little eyes and mouths from seaweed to create faces. You can cut the apples into bunnies or the sausages into an octopus. Share to show you care: A bento box is a single-serving meal. However, you will likely have many ingredients for multiple containers. Give one to someone you love and have a meal together. Prep Your Food Bento box recipes are enjoyable, making breakfast, lunch, and dinner much more fun. You can try new things and pick up a new technique or two. Whether you create these every day or save them for special occasions, they’ll look amazing.