Between the demands of work and family, life can get you stressed, upset and zap your energy. Luckily, there are foods you can eat to help feed your mind, body and soul. So the next time you’re feeling fatigued, stressed or your skin looks a mess, consider these recipes to cure what ails you.

Instead of turning to candy which will give you a quick-fix sugar high, turn to fiber-filled whole grains like sorghum, quinoa and farro. Whole grains take longer to digest, giving you long-lasting energy. They also provide a boat load of energy-boosting B-vitamins.

Lean beef provides the amino acid tryptophan, which assists in the production of serotonin. This hormone has been shown to help boost mood. Lean cuts of meat include lean ground beef (at least 90% lean), top round, sirloin tip, eye round and boneless strip steak.

Spinach and other leafy green vegetables provide magnesium. Taking in sufficient magnesium can help control and limit your body’s release of the hormone cortisol, which increases during times of stress.

Recipe: Lemon Herb Chicken Pasta with Green Peas, Snap Peas and Spinach

Foods high in omega-3 fats can help prevent inflammation, including puffy skin. These heart healthy oils also keep skin nice and shiny. A study published in the Journal of the American College of Nutrition found that elderly folks who ate more fish and veggies throughout their lives ended up with fewer wrinkles.

Between a lengthy to-do list and packed social calendar, you’re bound to forget things once in a while. To keep your mind sharp, serve her up a dish with berries. The MIND Diet identifies healthy brain foods including berries which have been linked to better cognitive function.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of  The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day .

*This article was written and/or reviewed by an independent registered dietitian nutritionist.