Our resident nutrition columnists Sam Howells and Ben Jones have the answers to all your diet and nutrition questions. They are directors at diet, weightloss and holistic health provider BlueSkies and have over 20 years of experience in the health, fitness and nutrition industry- helping people make healthy food choices, manage their weight and become fitter and healthier.

Michelle Asks:

I have really dark circles under my eyes. Are there any foods I can eat to combat this?

The Nutritionists’ Answer:

Hi Michelle, thanks for writing in. Many people suffer with dark circles under their eyes and there are many different reasons why they can appear – unfortunately there is no single nutritional remedy for them. However, you may want to take a look at the amount of sodium that you consume as well as how well hydrated you keep yourself.

Excess dietary sodium (salt) can lead to fluid retention which may result in the small blood vessels around your eyes becoming dilated and swollen – this can contribute to dark circles. Make sure that you don’t add salt to food when you are cooking or eating or switch to a low-sodium salt alternative and try not to eat too much processed food which will be higher in sodium.

Hydration is important for maintaining general health and inadequate hydration can result in dark circles under the eyes. The skin under the eyes is very thin and is pretty close to the underlying bone – any reduction in the body’s water levels will become apparent in this area resulting in the skin appearing dark. To avoid this, make sure that you drink plenty of non-caffeinated, non-alcoholic fluids every day.

If these are things that you already do, you may want to consider some of the other causes for dark circles such as smoking, excessive alcohol intake and genetics. However, the most common cause of dark circles under the eyes is nasal congestion – when your nasal passages are blocked, the veins that usually drain from your eyes to your nose become swollen and darker in appearance – so if this is something you suffer from, visit your GP.

Karen Asks:

What are the best foods to boost my fertility?

The Nutritionists’ Answer:

Hi Karen, this is a commonly asked question so we’re sure it will be relevant to a lot of people.

One of the first things to consider is whether you are currently eating a healthy & balanced diet. To a certain extent, the saying ‘you are what you eat’ is particularly relevant to fertility so it is important to assess your diet.

Contrary to popular opinion, there is very little sound scientific evidence behind foods and nutrients that can boost fertility so do be wary of marketing claims! However, there are a couple of exceptions and these include:

• Zinc – evidence shows that zinc deficiencies can impair both male and female fertility and that maintaining the recommended daily intake of zinc (15mg) can help to keep your reproductive system healthy. Foods that are rich in zinc include seeds, nuts, sardines, poultry, oysters, steak, beans, lentils, whole grains and dairy products.
• Folic acid – you should aim to get plenty of folic acid whilst trying to conceive with the recommended amount being at least 400mcg (0.4mg) per day. You may choose to get this through an over-the-counter vitamin tablet but you can also include folate-rich foods in your diet. Good dietary sources include dark green leafy veg such as spinach and kale, citrus fruits, nuts, beans, pulses and whole grains.

On the flip side, you may want to think about what you should limit in your diet too. Moderating your alcohol and caffeine intake is advisable – in fact, some doctors will recommend that you eliminate these substances entirely. Also, you may have heard that pregnant women are advised not to eat too much fish as it can be high in mercury. As mercury accumulates in your body and can linger for up to a year, it’s sensible to avoid high-mercury fish from now on.

Hope this helps and good luck!

Sasha Asks:

I’ve heard that milk thistle could help my body detox, should I try it?

The Nutritionists’ Answer:

Hi Sasha! Detox diets, programmes and remedies are becoming more and more popular as we try to ‘cleanse’ our bodies from the inside out. However, the best way to go about detoxing, and whether it’s actually healthy or just reinforces the binge and purge mentality of our society, are things that are still under debate.

Milk thistle is a common part of many detox plans, especially those that are trying to rid the body of the toxic effects of excess alcohol consumption as it is reported to ‘cleanse’ the liver. Silymarin, the active extract of milk thistle, has been shown to have a protective effect against many types of chemical toxins including alcohol and it may improve liver function, protect against liver damage and enhance the regeneration of damaged liver cells.

Although side effects are rare, milk thistle may cause heartburn, gas and diarrhoea and you must be careful with it if you have allergies to certain plants and foods. Milk thistle may also lower blood sugar levels so diabetics should be avoid using it. Another thing to be aware of is that silymarin can have an oestrogen-like effect on the body. Anyone with hormone sensitive conditions such as endometriosis, oestrogen sensitive cancer or other reproductive system conditions should be careful if using it. Finally, milk thistle may reduce the effectiveness of oral contraceptives. If any of these conditions or circumstances apply to you, check with your GP before taking milk thistle.

We’re not fans of radical detox plans. By far the most sensible and cost-effective detox plan involves drinking plenty of water, eating lots of fruit & vegetables and avoiding alcohol & caffeine!

Alex Asks:

What are the best foods to put on weight? I’ve tried nuts and they don’t work!

The Nutritionists’ Answer:

Hi Alex, thanks for your question! Firstly, if you are feel that you are underweight and are struggling to gain weight, we recommend that you visit your GP to make sure that there is no underlying medical condition that could be causing this. If your GP does not come up with any medical reason for you not to be able to gain weight then this advice should help you.

It’s important to understand that it’s not just the ‘type’ of foods that you eat that will dictate how much weight you gain. In fact, it’s your total calorie intake in relation to your total calorie expenditure that is the key. For example, if you do a lot of exercise or have an active job, you will need to eat a more food than a sedentary person to balance your energy expenditure, plus you will need extra calories to gain weight.

Adding nuts to your diet is a good thing to do to try to gain weight but you need to make sure that you’re ADDING these to your diet rather than substituting them for something else. Also, you would have to eat a lot of nuts every day for a fairly long time to see your weight go up. So don’t give up on nuts as they are a healthy, high calorie food that can help you gain weight when used in combination with other strategies.

Nuts tend to be high in ‘healthy fat’ or unsaturated fat. One thing to avoid when trying to gain weight is simply eating a lot of junk foods as these may damage your health – to gain weight your diet still needs to be healthy! However, you could probably afford to take a more relaxed approach to high calorie treats at the moment.

To gain weight, you basically have to reverse the guidelines that are given to those trying to lose weight, whilst still maintaining a balanced diet. You could try the following tips:

Increase your portion sizes and eat more regularly:

• Choose thick sliced bread or cut your own slices thickly
• Buy larger baking potatoes than normal
• Increase the amount of pasta or rice you eat with your meals
• Pour yourself larger bowls of cereal in the morning
• Eat meals from larger plates or bowls

Increase the calorie content of your normal meals:

• Add dried fruit to your breakfast cereals
• Add avocado to your salads
• Drink fruit juices or smoothies instead of water
• Roast vegetables in olive oil rather than steaming or boiling them

Eat higher calorie protein foods:

• Choose full fat dairy products instead of low fat
• Add seeds and nuts to your meals and keep on snacking on them!
• Eat oily fish such as salmon and mackerel often
• Add beans and pulses to sauces and soups

Eat more ‘healthy fats’:

• Use higher fat dressings such as olive oil on salads
• Use more ‘healthy oils’ in cooking e.g. sesame, rapeseed or walnut oil
• Use full-fat olive oil spread on toast, in sandwiches, in mashed potato and on jacket potatoes etc
• Make yourself ‘healthy’ flapjack bars and cakes to snack on using rapeseed oil or olive oil spread

We hope that this advice helps you out but please get in touch if you need any further information. Good luck!

Sam Howells, pictured. Sam is an accredited Sports Physiologist with a Masters in Sports Science. Sam says, "My passion is to see as many people as possible leading healthy, active lives in ways that suit them - eating well and being active is not necessarily hard, doesn’t have to cost a fortune and doesn’t need to take up 90% of your time!"

Ben Jones, pictured. Ben is a personal trainer with a BSC in Physiology. Ben has a ‘practice what you preach’ attitude and follows a regular training programme - currently a mix of running, cycling and weight training.

Wouldn't it be better to learn to eat healthily and enjoy delicious, lower calorie, nutritious food, rather than living on junk food, milkshakes, supplements or meal replacement bars? Find out how from our resident nutrition experts!

If you have a question about making your diet healthy and balanced, losing weight sensibly, the latest food and performance supplements, fad diets or whether your diet meets your body’s requirements, all you have to do is send them your question using the Comment on this Article box below. And remember – sign up to our monthly health and fitness newsletter to receive your expert answer direct in your in-box.
For more information on diet, nutrition, holistic health and the simple changes you can make to look and feel fantastic, visit www.blueskiesfitness.co.uk