An ingredient for every situation

Why you should eat cherries at night: 10 foods to improve your routine

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Your body is always talking to you, just not in words. It speaks through signs and symptoms, whether it's fatigue, bloating, trouble sleeping, or discomfort after physical activity. If you're feeling off and wondering what your body needs, keep reading! We've got 10 smart food tips to help you nourish, recover, and take care of your body. Let's go!

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Do you usually eat tart cherries? If not, it might be time to add them to your diet. Tart cherries are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle. Other great foods to eat in the evening include chicken, turkey, kiwi, and walnuts, all of which contain nutrients that promote relaxation.

What should you avoid? Along with caffeine and alcohol, spicy foods aren't ideal for dinner. They can trigger heartburn or acid reflux, and may raise your body temperature, both of which can lead to a turbulent night.

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Do you have trouble getting out of bed in the morning? Do you feel sleepy after meals? If you're running low on energy, these foods can help. Start your day with oatmeal or other complex carbohydrates; they provide a steady release of energy to keep you going. Eggs are also a great choice: packed with protein and B vitamins, they help your body convert food into usable energy. And don’t forget your fruit—bananas, rich in potassium, fiber, and natural sugars, are perfect for a boost before or after exercise.

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We all know dairy is great when your bones need some help, but it's not just about milk, cheese, and yogurt. Leafy greens such as kale and spinach provide calcium, vitamin K, and magnesium—essential nutrients for strong bones. Fatty fish like salmon and sardines are also excellent, offering vitamin D and omega-3 that help reduce bone loss. Nuts and seeds make this list too, with a good dose of magnesium, phosphorus, and calcium. And here's a bonus you might not expect: citrus fruits! Thanks to their high vitamin C content, they help your body produce collagen, a key component of bone structure.

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When cold season hits, keeping your immune system strong is crucial—and certain foods can be your best allies. First up: citrus fruits! They help boost the production of white blood cells, your body’s infection fighters. If you’re not a fruit fan, try red bell peppers. They contain just as much vitamin C as oranges and come with a bonus: beta-carotene. For a tasty and healthy snack, grab a handful of almonds; they’re rich in vitamin E, a powerful antioxidant. And let’s not forget our grandmothers’ tried-and-true remedies: garlic, ginger, and of course, chicken soup.

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It's easy to forget, but what you feed your body has a big impact on your mood. Try adding more omega-3-rich fish to your meals; their healthy fats help regulate serotonin, a neurotransmitter that plays a key role in emotional well-being. Whole grains such as quinoa, brown rice, and oats are also great choices, since they help stabilize blood sugar. If you have a sweet tooth, berries offer antioxidants and vitamin C, which may help reduce inflammation and stress. And the best for last: dark chocolate. That’s right! In moderation, this treat provides a natural boost of serotonin and endorphins.

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It’s always smart to include more fish in your diet—and salmon once again stands out, this time for its heart benefits. It helps reduce inflammation and lower triglycerides. Leafy greens are another fantastic ally; they’re rich in vitamin K and antioxidants, which can improve blood flow and help lower blood pressure. And don’t forget: it’s a good idea to swap regular cooking oils for extra-virgin olive oil, which provides healthy fats and antioxidants that may reduce the risk of heart disease.

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Staying focused throughout the day isn't always easy, but what you eat can make a big difference. Start your morning with eggs—a smart breakfast choice that contains choline, a nutrient that supports memory and helps your brain cells communicate. Pair them with a handful of blueberries, rich in antioxidants that sharpen concentration and may even slow mental aging. And when you need a snack to keep your mind alert, pumpkin seeds are perfect. They provide magnesium, iron, zinc, and copper—all essential for brain health and focus.

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Bananas and apples, thanks to their fiber content, are great allies when your digestive system needs a little support. But the star of the show is yogurt with live cultures. It's full of probiotics, the beneficial bacteria that help maintain a balanced gut flora. Other guests at this digestive party include ginger and peppermint, known for their anti-inflammatory properties, and chia seeds, which are rich in soluble fiber to help keep things moving. The best part? You can enjoy many of these in one tasty breakfast!

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If you work out regularly or love playing sports, you know food plays an important role in helping your body recover. Experts recommend lean meats, as they contain protein and leucine, an amino acid that supports muscle repair. Other great options include quinoa, beans, and lentils—rich in plant-based protein, iron, and complex carbohydrates that aid recovery.

Sweet potatoes also make the list; their potassium content helps prevent muscle cramps. And don’t forget cottage cheese, packed with casein protein that promotes overnight muscle repair.

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Your skin says a lot about you—and how you eat! For hydrated, glowing skin, try adding avocados to your meals. Why? They’re rich in healthy fats and vitamin E, which help keep your skin soft and protected. Tomatoes are another skin-friendly food; they contain vitamin C and lycopene, an antioxidant that helps defend against sun damage and supports collagen production. Don’t forget fruits and vegetables with high water content, like watermelon and cucumbers—they can help keep your skin moisturized and improve its appearance.

Stay safe!

Be careful about where you swim this summer: 10 safety tips

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Swimming is a fun and refreshing activity, but you should be careful: dangers are lurking out there. Even the bluest and clearest lakes, rivers, and creeks can expose you to a number of invisible threats. In addition to the risk of drowning, microscopic organisms like bacteria, viruses, and parasites can cause unpleasant symptoms like stomach cramps, nausea, and vomiting. If you're planning a good old summer dive, these 10 safety tips will come in handy on your next vacation.

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As with everything in life, being prepared for swimming is also a good thing. In addition to making sure you have good swimming techniques for both calm and rougher waters, you can learn some useful skills in case of an emergency. For example, cardiopulmonary resuscitation (CPR) training can help you save a life.

If you are not a good swimmer or if you are still learning, don't go into deep water. Always swim with someone else, whether you are swimming in a pool or a lake. Even experienced swimmers can get tired or suffer muscle cramps, which can make it difficult to get out of the water safely.

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Believe it or not, something as basic as the color of your swimsuit can save your life. Experts recommend wearing swimsuits in bright, bold colors such as red, neon yellow, or orange. Colors like blue and green may be harder to detect in the water, especially on clear or deep bottoms. If you happen to be drowning, a lifeguard or friend will be able to find you more easily if you are wearing bright colors.

Another good idea is to choose large, contrasting designs or patterns that can also help improve visibility.

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You may have always thought that goggles, earplugs, and nose plugs were only useful in swimming pools that are treated with a lot of chlorine. However, it may be a good idea to use them also in natural bodies of water to avoid catching viruses, bacteria, and other infections, such as swimmers' ear.

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If you thought only contaminated food could give you E. coli or Salmonella, think again. You can also get these bacteria from swimming in a body of water. How is this possible? Mainly through animal fecal contamination. Traces of livestock manure, for example, can easily be washed into a lake after a storm.

At the same time, heavy rain can contaminate the water with other dangerous agents, such as chemicals and human sewage. Therefore, it is best to wait a few days before going back into the water after a storm to avoid catching viruses, bacteria, and parasites.

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Is your favorite summer spot very crowded and often filled with garbage and other debris, such as dog waste? In that case, it may be better to look for a new place that is well-maintained and therefore safer.

Keep in mind that birds tend to congregate in places with more scattered food and garbage. If the area where you go swimming is surrounded by trash cans that aren't regularly emptied, lots of birds will gather there. Then, the feces of those birds will surely make their way into the water, contaminating it.

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Water quality at popular coastal beaches is monitored regularly, and if environmental scientists find any irregularities, they can warn swimmers when the water is contaminated. However, monitoring in inland bodies of water is less frequent.

But don't worry. If you were planning to dive into your favorite lake and now you have doubts about its safety, you should know every state has online resources you can check to make sure the water you'll be swimming in is safe.

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You are surrounded by nature, you’ve just taken a long hike to find a crystal clear lake, and you are really thirsty. The first thing that comes to your mind is drinking that fresh and delicious water. Tempting as it may be, don't do it.

Even if you don't see them, animals like beavers, for example, often go to the bathroom in nice-looking water streams. It is their habitat, after all. But if you fill your canteen with that water, chances are you'll end up with a parasite.

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When we are on vacation out in nature, doing all kinds of activities and sports, it is common to get injured. Open wounds can be at risk of catching flesh-eating bacteria. So if you have any cuts or scrapes, avoid going into the water until they have healed completely. This is also true for fresh tattoos or piercings.

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Children should always swim with adult supervision. According to the CDC, in the United States, drowning is the leading cause of unintentional death in children ages 1 to 4 and the second leading cause in children ages 5 to 14.

Whether you're in your backyard, at a public pool, or at the beach, make sure there is always a responsible adult assigned to watch the children when they are in the water.

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Although swimming in the open sea is one of the most relaxing and enjoyable activities, it also conceals many dangers. Always swim close to the lifeguards. It is estimated that the probability of drowning on a beach protected by trained lifeguards is less than one in 18 million per year. Lifeguards can also advise you on the safest spots to swim and which areas to avoid.

Also, beware of rip tides. These are powerful currents flowing away from shores that can occur at any beach, including the Great Lakes. If you find yourself caught in one, swim parallel to shore until you are out of danger. If you get tired, float on your back.