Forgotten vitamins in Spain that improve blood circulation in the body
Varicose veins, dilated and twisted veins that usually appear predominantly in the legs, are not only an aesthetic problem for many people, but also may cause discomfort and indicate underlying circulatory problems. Fortunately, certain vitamins and nutrients in the diet can help improve circulation and prevent the formation of varicose veins.
Vitamin C
Vitamin C is essential for healthy blood vessels. This powerful antioxidant promotes the production of collagen and elastin, key proteins that provide strength and flexibility to veins, thereby reducing the risk of varicose veins. Research published in Phlebology suggests that vitamin C, together with flavonoids, may improve vein health and reduce the symptoms of varicose veins. Foods rich in vitamin C include citrus fruits such as oranges and lemons, strawberries, kiwi, red and green peppers, and broccoli.
In addition, flavonoids present in dark chocolate, berries and green tea have antioxidant and anti-inflammatory effects, beneficially affecting vascular health, thereby improving blood circulation and strengthening the walls of blood vessels.
Also other studies published in American Journal of Clinical Nutrition found that vitamin C intake was associated with improved endothelial function and a reduced risk of cardiovascular disease. This suggests that vitamin C may play an important role in improving circulation and preventing diseases such as varicose veins.
Vitamin E
Vitamin E is another antioxidant that plays a critical role in preventing the oxidation of LDL cholesterol (“bad” cholesterol), which can promote healthy arteries and veins. Its blood thinning properties can improve blood circulation and prevent the formation of blood clots that can lead to venous complications.
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Sunflower seeds, tomatoes, almonds, walnuts, almonds, hazelnuts and green leafy vegetables are excellent sources of vitamin E. It is also known for its anticoagulant effect, helping prevent the formation of blood clots that can clog blood vessels and complicate varicose veins.
Vitamin B
Vitamin B complex, especially vitamin B3 (niacin), has been shown to be effective in improving circulation. This nutrient is essential for strengthening blood vessels and increasing blood flow.in addition to reducing inflammation. In fact, niacin increases HDL cholesterol (“good” cholesterol) and helps relax and dilate veins and arteries, thereby improving circulation.
Foods such as chicken, tuna, avocado, legumes such as lentils and beets are excellent sources of niacin, and consuming them regularly can greatly help prevent the formation of varicose veins by improving blood circulation to the heart.
Vitamin K
Vitamin K is critical for blood clotting, but it also plays an important role in maintaining the elasticity of veins. Its deficiency can lead to bleeding and circulatory problems. But its properties go further: in a study in which Journal of Vascular Research found that vitamin K may help prevent calcification of arteries and veins.
To consume enough foods rich in vitamin K, you should include green leafy vegetables such as spinach, kale, lettuce and broccoli, as well as soybeans and olive oil.
Magnesium
Apart from vitamins, magnesium plays a vital role in preventing varicose veins by relaxing blood vessels and also helps relax muscles, thereby improving blood circulation. Magnesium deficiency can lead to hardening of the arteries., which can worsen circulatory problems. Add magnesium-rich foods to your daily diet, including spinach, almonds, avocados, bananas and dark chocolate.
(These three foods clean out arteries, improve vascular health, and prevent heart attacks.)
“Initial symptoms of magnesium deficiency often include fatigue, loss of appetite, muscle cramps, nausea, stiffness and weakness, which are difficult to diagnose because they are common to several health conditions,” he warns. Maria Angeles Escribanonutritionist and nutritionist at the Valencia Hospital.
A situation that, if not corrected through diet (or supplements if prescribed by a doctor), can lead to more serious problems such as irregular heart rhythms, numbness and tingling, personality changes and seizures.
Omega 3
Omega-3 fatty acids, found in salmon, mackerel, sardines and chia seeds, walnuts and olive oil, are known for their anti-inflammatory properties. These essential nutrients help improve blood circulation and reduce the risk of varicose veins by keeping veins and arteries from becoming inflamed.
This essential fatty acid also has properties that have been analyzed in various studies, such as those published in TOtherosclerosiswhich showed that omega-3s can help reduce platelet aggregation, thereby improving blood circulation.
Selenium and zinc
Selenium, a trace element, meaning it is needed in very small amounts, can also help protect blood vessels from oxidative damage and improve heart health and circulation. Brazil nuts, shellfish and eggs are good sources of selenium.
As for zinc, this nutrient is essential for maintaining healthy veins and can help repair damaged tissue. It is found in red meat, pumpkin seeds and peas are rich in zinc.
“Let’s not forget that adequate water intake is essential to maintaining good circulation, as it helps keep the blood fluid and facilitates its circulation through the blood vessels, reducing pressure on the veins and minimizing the risk of varicose veins,” says Escribano.