JAM | May 9, 2023

10 food that improve circulation and vein health

Mikala Johnson

Mikala Johnson / Our Today

Reading Time: 5 minutes

Having good blood circulation is essential for your body because it allows the transport of oxygen and nutrients to cells. Veins are an essential part of the circulatory system, carrying blood from your heart back to your body.

When your veins become damaged or weakened, they can cause a number of problems such as varicose veins, metabolic syndrome, venous stasis ulcers and tissue damage.

Many lifestyle factors can affect circulation, such as physical activity, smoking, and weight. Additionally, some medical conditions can also cause poor circulation, including atherosclerosis, diabetes mellitus, blood clots, and Raynaud’s disease.

There are a few things you can do to improve your circulation and keep your veins healthy and strong. One is to eat a healthy diet that includes foods that are good for circulation and vein health.

Diet plays a vital role in blood flow, and certain foods can have a positive or negative effect on circulation. Let’s look at some food that can help boost your blood flow.

1. Leafy Greens

According to research, a diet high in plant foods could be beneficial to cardiovascular health due to the high levels of inorganic nitrate in vegetables such as leafy greens.

Inorganic nitrate can reduce high blood pressure from excess salt intake which makes leafy greens excellent options when it comes to improving your circulation.

Leafy greens like spinach are rich in vitamins and minerals, including vitamin C, which is known to be beneficial for veins.

They also contain flavonoids, which have anti-inflammatory and antioxidant properties. These nutrients help to keep veins healthy and strong.

2. Berries

Berries are another excellent source of vitamin C, and they also contain flavonoids. In addition, berries are high in fiber, which can help to reduce the risk of vein problems by improving metabolic syndrome, according to several studies.

Metabolic syndrome is a condition that is usually linked to the narrowing of blood vessels.

The polyphenols in berries, such as anthocyanins and phenolic acids, have antioxidant and anti-inflammatory properties which are great for vein health.

Common berries people can add to their diet include blueberries, bilberries, cranberries, blackberries, raspberries, red, white, or black currants and strawberries.

3. Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruit are packed with Vitamin C. They also contain antioxidants, including flavonoids which have been shown to be helpful for veins.

Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production

Additionally, regular consumption of citrus fruits, such as oranges, has been associated with reduced blood pressure and a decreased risk of stroke, according to Healthline.

4. Tomatoes

Tomatoes are an excellent source of lycopene, an antioxidant that has been shown to be beneficial for veins.

Lycopene is also found in higher concentrations in cooked tomatoes, so make sure to include them in your diet as often as you can.

Research shows that tomato extract works similarly to ACE-inhibiting drugs, by opening up blood vessels and improving blood flow.

5. Seeds and Nuts

Seeds and nuts are a good source of vitamin E, which is known to be beneficial for veins.

Many types of nuts contain high levels of L-arginine, an amino acid that forms nitric acid, which helps widen blood vessels and regulate blood pressure.

6. Turmeric

Increased blood flow is one of turmeric’s many health benefits. Turmeric has been utilised in Chinese medicine since ancient times to open blood vessels and improve blood circulation.

Research suggests that a compound found in turmeric, called curcumin, helps increase nitric oxide production, reduce oxidative stress, and decrease inflammation.

It also contains antioxidant propeties that can help to keep veins healthy.

7. Fatty Fish

Fatty fish, like salmon and mackerel, are excellent sources of omega-3 fatty acids which is known to be beneficial for veins.  

Omega-3 fatty acids are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels, increases blood flow and protect against damage to veins.

8. Garlic

Garlic is well known for its beneficial impact on circulation and heart health.

Garlic is a rich source of allicin, an antioxidant that has been shown to be beneficial for veins. Allicin helps to reduce inflammation and protect against your veins becoming weakened or damaged.

9. Pomegranate

A clinical study found that pomegranate juice has positive effects on the arteries and can reduce plaque buildup.

Pomegranate is a rich source of antioxidants, which have been shown to be beneficial for veins.

The antioxidants in pomegranate help to improve blood flow and reduce inflammation and protect against damage to veins.

10. Beets/Beetroots

Studies show that beets, also known as beetroots, may have protective effects on blood vessels and the cardiovascular system.

Beetroot contains nitrates which the body converts into nitric oxide. This process helps widen blood vessels, lower blood pressure, and improve athletic endurance.

Eating a healthy diet that includes these foods can help to keep your veins healthy and strong.

In addition, it’s important to get regular exercise, maintain a healthy diet, and avoid smoking, which can damage veins.

Remember, if you have any concerns about your vein health, be sure to talk to your doctor.


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