Prevent Varicose Veins with Good Nutrition

Prevent Varicose Veins with Good NutritionThe foods you eat affect every part of your body, veins included. If you have varicose veins or spider veins or want to reduce your risk of developing them, eating a healthy diet is a valuable step.

In general, any healthy diet should consist of lean proteins, whole grains and a variety of fruits and vegetables. A diet that balances these elements can keep your whole body functioning properly. It can also help you maintain a healthy weight, which will make it easier to prevent vein problems.

Though you should strive to eat a balanced, healthy diet for the health of your whole body, certain elements of your diet can be especially useful for dealing with varicose veins and spider veins, like:


Straining to have a bowel movement can put extra pressure on the blood vessels in your lower body, leading to a higher risk of varicose veins and other vein problems like hemorrhoids. Fiber adds bulk and softness to stools, making bowel movements easier. Fiber can also help with weight loss because high-fiber foods take longer to chew and make you feel full for longer after a meal, which can help you prevent overeating.

Typical recommendations for fiber intake are:

  • Men under 50: 38 grams per day
  • Men 51 or older: 30 grams per day
  • Women under 50: 25 grams per day
  • Women 51 or older: 21 grams per day

You can add more fiber to your diet by eating:

  • Whole fruits and vegetables
  • Unrefined grains like brown rice, oatmeal and rye
  • Beans and other legumes

Vitamin C & Flavonoids

Vitamin C is a crucial vitamin and antioxidant. In addition to its role in growth, development and wound healing, vitamin C protects the blood vessels and keeps them strong by promoting collagen production.

Vitamin C can be found in:

  • Bell pepper
  • Broccoli
  • Brussels sprouts
  • Cantaloupe
  • Guava
  • Grapefruit
  • Kiwi
  • Orange
  • Strawberry

Plant compounds called flavonoids also help to rejuvenate the blood vessels and keep them strong. These substances are primarily found in richly-colored berries.

High-flavonoid foods include:

  • Blackberries
  • Blueberries
  • Black currants
  • Cherries
  • Grapes

Each of these fruits is most nutritious in its whole form. In addition to vitamin C and flavonoids, eating whole fruit will provide your body with the benefits of more fiber. However, extracts and supplements may be valuable as well.

Healthy Fats

Monounsaturated and polyunsaturated fats can help your cardiovascular system by clearing out flooded capillaries and preventing blockage of blood vessels. Whenever possible, you should seek to include sources of these fats in your diet instead of saturated and trans fats.

Healthy fats can be found in:

  • Olive oil
  • Avocado
  • Nuts like almonds, hazelnuts, pecans, cashews and walnuts
  • Sunflower, sesame, pumpkin and flax seeds
  • Tofu, soymilk and other soy products
  • Fatty fish like salmon, tuna and trout

Adding these elements to your diet can help you keep your whole body healthy, but can be especially useful for maintaining strong blood vessels that remain free of varicose veins and spider veins.

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