Everybody is fully aware that eating a healthy and well balanced diet is essential for the well being of body and mind in general. Certain nutrients, such as vitamins, element, proteins, fibre, particular oils and fats and a variety of others, are needed to grow, maintain and regenerate and without them, illness may ensue.

What many people are unaware of, however, is the fact that adding or removing particular items from one’s list of daily foods can not only improve skin complexion as a whole, but have some very specific results, like the reduction of dark circles, for instance.

Foods to reduce Dark Circles

Foods particularly suited to reduce dark circles need to be rich in iron and vitamins C, E and K in particular. Some of the best foods to add to a diet are listed here.

• Vitaminc C Some of the most beneficial foods in the reduction of dark circles through vitamin C are all citrus fruits, such as oranges, grapefruit, and kiwis, for example; all berries, guavas, melons, mangos, tomatoes and papayas, as well as green leafy vegetables, peppers, etc.
• Vitamin E This vitamin can be found in nuts, most vegetables, whole grains, sunflower and other seeds, as well as in asparagus, avocadoes, apples, carrots, celery, seafoods and beef.
• Vitamin K Cheese, leafy vegetables, such as spinach, celery and kale, as well as asparagus, liver, bacon and green tea, among others, are particularly rich in vitamin K.
• Iron This element is found in foods such as spinach, chard, thyme, turmeric and most seeds, as well as in shiitake mushrooms, green beans, cereals, grains, fish and meat.

Essential Nutrients for Healthy Skin

To maintain, and regain, healthy skin, it is important to add foods containing large quantities of vitamin C, vitamin E, vitamin K, as well as B complex and foods delivering elements such as iron, copper, zinc and selenium are essential.

Adding at least a few of them to the daily diet will stimulate the cells of the skin to produce the neccesary components to repair damage such as weakening of capillaries and thinning of the skin, two of the main reasons for dark circles, and maintain a healthy look.

Foods generally beneficial to healthy SkinThere are many foods that are beneficial to healthy skin in general, obviously also assisting in the repair of damages like cold treatment dark circles.

Additional Foods containing essential Vitamins

• Fruits As well as the already mentioned fruits, peaches, apricots and olives also contain high quantities of these vital vitamins.

Adding cranberries not only adds vitamins, but also assists the function of the urinary system and kidneys in particular, an excellent measure in preventing fluid retention.

• Vegetables Other vegetables rich in essential vitamins include pumpkins, squash, spring onions and Brussels sprouts, as well as most members of the bean and pea families. Broccoli and carrots will add vitamin A.

Foods containing additional Elements

Iron is not the only element needed for healthy skin. Copper, selenium and zinc are equally important and some of the following foods are particularly rich in these elements.

• Seafood Various seafood items not only contain vitamin E, but also high concentrations of the vital elements. These foods include oysters, clams, lobster and clams, as well as many other shellfish and molluscs.
• Meat Most meats, including beef, lamb and pork, as well as chicken, provide proteins as well as being rich in the elements necessary for perfect skin.
• Legumes Nuts, peas, beans and lentils are all rich in these elements as well as vitamins.
• Vegetables High amounts of elements selenium, zinc and copper, as well as obviously the above mentioned vitamins, are contained within most mushrooms, chives and leeks; green and red peppers; oriental radishes, sun dried tomatoes and seaweed. Kale, spinach and other dark leafed vegetables are especially rich in zinc and iron.
• Cocoa This warming, relaxing beverage lends itself as an element-rich alternative to coffee, especially as a bedtime drink.

Omega 3 Oil

Omega 3 oil is another essential in skin care diets. It is not found in a huge variety of foods, but can be obtained from sources such as linseed or canola oil and a variety of fish. The top 11 Omega 3 oil providing fish, in reverse order, are

• Bluefish
• Anchovies
• Canned Sardines
• Atlantic Sturgeon
• Freshwater Whitefish
• Albacore Tuna
• Salmon
• Blue Fin Tuna
• Herring
• Trout
• Mackerel
• Water Everything alive needs water to survive. Drinking sufficient quantities of water each day will keep the body free from toxins by stimulating the kidneys into action and prevent dehydration and fluid retention. This in turn will assist the skin, as dehydration, fluid retention and toxins are some of the skin’s worst enemies.

Additional Thoughts

While adding these types of food to one’s diet will no doubt make a major difference in the long run, some things should be avoided or changed within one’s life style in order for them to really come into effect.

• Life Style Changes One of the main causes of dark circles is fatigue. Getting plenty of restful sleep is therefore a must. Fresh air and comfortable temperatures in bedrooms, a comfortable bed, raised pillows and sufficient relaxation before bedtime will all promote restful sleep, allowing the skin – and the rest of the body – to regenerate.
• Exercise Any type of exercise will tone muscles, stimulate circulation and generally benefit the whole body, as well as skin. Walking or running in fresh air is especially beneficial, although care should be taken to protect the skin from harsh sunlight.
• Sunlight All skin should be protected from too much UV exposure, but the skin around the eyes is particularly sensitive and needs to be taken special care of in order to prevent and/ or reduce dark circles.

Effective sunglasses should be worn on bright days (it should not be possible to see one’s eyes when looking into a mirror with the sunglasses on. If they can be seen, the sunglasses are not strong enough and will not protect the eyes adequately.) and a good, high factor sunscreen fortified with antioxidants, as well as vitamin C, should be applied.

• Eye Exercises Specifically designed eye exercises and acupressure routines will greatly enhance the benefits of adding the above foods to one’s daily diet. These exercises tone the muscles around the eyes, stimulate circulation within skin tissue and prevent fluid build-up by assisting drainage.

Most of these exercises are performed sitting down and involve rolling or opening and closing the eyes, while others require focusing on various spots close up and at a distance. This makes it possible for them to be performed anywhere, at home, at work, on the bus or wherever.

• Smoking Even smokers are well aware of the halth risks they are taking every time they light up. Nicotine not only has the obvious disadvantages the world is aware of, it also inhibits the production of collagen, a vital ingredient for youthful skin. Giving up is a major step to improving health and reducing dark circles.
• Caffeine This stimulant may contain vitamin K and therefore assist skin if consumed in small doses, but large quantities of it counteract this positive effect by disrupting sleep and causing dehydration and fluid retention. If nothing else, it should be avoided late in the day. Replacing it with a cup of cocoa before bedtime will have a far more positive impact.
• Alcohol Drinking large amounts of alcohol disrupts sleeping patterns, dehydrates and encourages fluid retention. To reduce dark circles, it should be at least reduced, if not avoided altogether. Heavy sessions of drinking should invariably be followed by drinking lots of water, as this will counteract the dehydrating effect and prevent puffy eyes and dark circles the morning after.
• Salt While a small quantity of salt is necessary to replace slats lost through sweating, intake should be reduced greatly to avoid developing problems within the kidney and heart fuctions, ultimately leading to fluid retention. Salty snacks should therefore be avoided completely before sleep.
• Home Remedies Many of the home remedies are fairly simple and easy to apply. Many involve placing cold spoons, tea bags or cold compresses simply using iced water onto the affected areas. Tea bags are particularly effective, as the caffeine content of tea serves to reduce excess fluid, while the coolness soothes the area.
• Skin Care A regular skin care routine involving both the above mentioned exercises, a good, organic eye cream and some of the many available home remedies for dark circle reduction will ensure that the above foods will be able to really make a difference.

Adding some of the above mentioned foods, making the necessary changes by getting sufficient sleep, fresh air and exercise, as well as cutting out harmful substances and looking after one’s skin will ultimately reduce dark circles. It should be noted that for individuals with genetic dispositions, total removal may not be possible.

Keeping this up once the circles are reduced will prevent their re-appearance and keep one’s eyes looking, healthy, bright and youthful for many years to come.