The Best Diet for Reducing Under Eye Circles

Are you dealing with dark, puffy under eyes that are making you look older than you are? The best diet for reducing under eye circles can help improve your appearance and give you a more youthful glow. You deserve to look your best; let’s explore the dietary choices that can get you there!

Quick facts: Best Diet For Under Eye Circles

  • ✅ Eating dark circles-fighting foods can improve the appearance of under eye circles. Source: The American Academy of Dermatology
  • ✅ A diet high in iron-rich foods helps carry oxygen to the skin, reducing the appearance of under eye circles. Source: Harvard Health
  • ✅ Vitamin E helps improve the skin’s elasticity and can reduce the appearance of under eye circles. Source: Healthline
  • ✅ Eating a diet high in antioxidants can help reduce the appearance of under eye circles. Source: WebMD
  • ✅ A diet rich in fresh fruits, vegetables, and healthy fats can reduce the appearance of under eye circles. Source: American Optometric Association
  • Introduction

    Under eye circles, also known as dark circles or bags under the eyes, are an annoying and common issue that many people struggle with. The best diet for reducing under eye circles looks to address the two most common causes of this issue – lack of sleep and hydration.

    By eating foods that are full of antioxidants, vitamins and minerals, we can help to combat these causes by improving our health from the inside out. Additionally, drinking more water is essential in helping to hydrate our skin, which can reduce the appearance of dark circles under our eyes.

    Below we will explore some of the best foods and drinks for reducing under eye circles and discuss how they can help to keep your skin healthy and looking its best!

    Causes of Under Eye Circles

    Under eye circles can be caused by a variety of factors, ranging from genetics to lifestyle and diet. Common causes include insufficient sleep, dehydration, stress, allergies, and hormonal fluctuations. Additionally, an unhealthy diet that lacks essential nutrients can also affect the appearance of under eye circles.

    It’s important to understand these causes in order to effectively reduce their appearance.

    Lack of Sleep

    Lack of sleep is one of the most common causes of under eye circles. The skin around the eyes is very thin and delicate, so when it doesn’t get enough rest, it doesn’t have time to repair itself. This can result in dark circles that are difficult to hide with makeup. Lack of sleep can also cause puffiness and bags in the area, making the under eye circles even more noticeable.

    To reduce or eliminate these issues, adults should aim for 7-9 hours of sleep a night. Additionally, try to avoid looking at bright screens late at night as this can prevent you from getting a good night’s rest.


    Allergies can be a major cause of under eye circles. Common allergens, such as pollen, dust, and pet dander, can cause your eyes to become swollen and irritated. The swelling leads to the skin below your eyes becoming darker in color. Allergies can also result in excess water retention in the eye area, which leads to puffiness and dark circles.

    If you think you might have an allergy or sensitivity to something in the environment, it is important to consult with your doctor or allergist for an evaluation. Sometimes reducing exposure to allergens through lifestyle changes or the use of antihistamines can help reduce symptoms of under eye circles.

    Stress and Anxiety

    Stress and anxiety can cause under eye circles and bags. In some cases, this type of darkening is caused by a lack of sleep or an irregular sleep pattern due to stress. Additionally, chronic stress and anxiety wear down the body’s natural ability to repair itself overnight, leading to the appearance of dark circles around the eyes.

    In order to combat dark circles caused by stress and anxiety, it is important to reduce stress levels as much as possible. Stress-reducing activities such as exercising regularly, eating a balanced diet, and engaging in hobbies that bring joy can all help reduce under eye circles by reducing stress levels. Additionally, it is important to get enough sleep every night—at least 7–8 hours—to help your body rest and repair itself.

    Hormonal Imbalance

    Hormonal Imbalance is one of the most common causes of under eye circles. This can occur due to an underlying medical condition, such as polycystic ovary syndrome (PCOS) or hypothyroidism. It may also be caused by lifestyle factors such as poor diet, lack of exercise, and poor quality sleep. If you suspect that a hormonal imbalance is contributing to your under eye circles, speak with your doctor about getting tested for any potential underlying conditions.

    Additionally, try making dietary changes to see if these can reduce dark circles around the eyes. Eating a balanced diet rich in vitamins and minerals as well as consuming foods rich in antioxidants may be beneficial in reducing discoloration caused by environmental stressors and free radical damage.

    Some food sources that are helpful for reducing under eye circles include:

    • Almonds
    • Avocados
    • Spinach
    • Fatty fish
    • Oranges
    • Sweet potatoes

    Dietary Recommendations

    Eating a balanced diet is essential for overall health, and it can also help you reduce the appearance of dark circles under your eyes. Making a few small changes to your diet can have a major impact on how you look and feel.

    Here are some dietary recommendations that can help reduce the appearance of under eye circles:

    • Increase your intake of vitamin C-rich foods such as oranges, grapefruits, and kiwis.
    • Include iron-rich foods such as lean meats, eggs, and spinach in your diet.
    • Eat antioxidant-rich foods such as blueberries, dark chocolate, and nuts.
    • Drink plenty of water throughout the day.
    • Reduce your intake of salt and sugar.

    Increase Water Intake

    Increasing your water intake is an important dietary step to reducing under eye circles. When the body is dehydrated, it begins to pull water from the areas around the eyes and cause puffiness, circles, and even bags due to the skin becoming dry. Therefore, it’s essential to make sure you drinking enough fluids throughout the course of your day in order to stay hydrated.

    Aim to drink around 8-10 glasses of water daily. If you don’t like drinking plain water, try adding slices of lemons or limes or even drinking herbal teas. Not only will this help reduce under eye circles, but will also help with digestion and improving overall health.

    Additionally, cutting down on sodas and energy drinks that are laden with sugars may be beneficial for reducing under eye circles as well.

    Increase Intake of Vitamins and Minerals

    For those interested in reducing or eliminating the appearance of under eye circles, increasing intake of vitamins and minerals can help. Many important nutrients are necessary for the healthy functioning of the skin, which is what keeps it looking and feeling youthful and vibrant.

    Vitamins A, C, and E are especially beneficial for promoting collagen production and improving skin texture. Vitamin K is also known to reduce puffiness in delicate areas like beneath the eyes. Additionally, essential minerals like zinc can help with inflammation-related puffiness from lack of sleep or seasonal allergies.

    Eating foods rich in these vitamins and minerals is key to fighting off dark circles as well as providing skincare benefits holistically. Consider incorporating fruits and vegetables with high amounts of antioxidants into your diet as well as lean proteins like fish or chicken to boost vitamin absorption.

    Consume Foods Rich in Antioxidants

    Under eye circles can be caused by many things, such as genetics, allergies, or lack of sleep. However, one way to help prevent or reduce the appearance of under eye circles is to consume foods that are rich in antioxidants. Antioxidants occur naturally in fruits and vegetables and help fight free radicals in the body that can lead to inflammation and damage.

    Examples of antioxidant-rich foods that may be beneficial for your under eye circles include:

    • Blueberries
    • Dark chocolate
    • Oranges
    • Kale
    • Spinach
    • Broccoli
    • Avocados

    Additionally, you may want to add some healthy fats such as nuts or fatty fish which also contain high levels of antioxidants as well as vitamin E which helps keep skin hydrated.

    In addition to eating healthy nutrient dense foods it is also important to stay hydrated by drinking at least 8-10 glasses of water a day for optimal health benefits.

    Avoid Foods that Contain Refined Sugars

    One of the best dietary tips for individuals looking to reduce under eye circles is to avoid foods that contain refined sugars. Refined sugars include things like white or brown sugar, high fructose corn syrup, and other added sweeteners. These types of sugars are quickly metabolized by the body, resulting in a rapid spike in blood glucose (sugar). This sudden spike can contribute to dehydration, which can make dark circles look even more pronounced.

    Additionally, when the body experiences a rapid rise and fall of insulin levels from refined sugars, it can result in vasoconstriction (narrowing of the blood vessels), which can cause an increase in dark circles under your eyes.

    To reduce this effect—and keep your under eye area looking bright and refreshed—avoid foods that contain added refined sugars.


    While there is no magical combination to reduce your under eye circles, making sure that you are eating a balanced and healthy diet is the best way to ensure that they won’t worsen.

    Eating plenty of fresh fruit and vegetables, drinking enough water, and limiting your intake of processed sugars and trans fats can help keep your body healthy and looking its best. In addition, incorporating exercise into your daily routine can also help reduce puffiness under the eyes by flushing out toxins and keeping blood circulation flowing.

    Lastly, using a topical eye cream specifically designed for dark circles can help brighten the area around the eyes. By following these tips, you should be well on your way to reducing the appearance of under eye circles.

    FAQs about: Best Diet For Under Eye Circles

    Q: What foods should I include in my diet to reduce under eye circles?

    A: Eating a healthy, balanced diet that includes foods rich in vitamins A, C, and E, as well as foods that contain omega-3 fatty acids, can help reduce the appearance of dark circles. Foods such as salmon, tuna, spinach, bell peppers, and sweet potatoes are all great options.

    Q: Are there any supplements I can take to reduce under eye circles?

    A: Taking supplements such as vitamin C, vitamin E, and omega-3 fatty acids can help reduce the appearance of dark circles. However, it is important to consult your healthcare provider before taking any supplements.

    Q: Are there any lifestyle changes I can make to reduce under eye circles?

    A: In addition to eating a healthy diet and taking supplements, there are also lifestyle changes you can make to reduce the appearance of dark circles. These include getting enough sleep, avoiding alcohol and smoking, and reducing stress.

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