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Prevention Venous

8 Basic Nutrients that Your Veins Need to Stay Healthy

Proper nutrition is a key to a healthy body and strong immune system. We need to eat the right food to keep our bones, heart, mind, and even our veins healthy. Venous disease is affecting more than 100 million people in the United States. Thus, eat foods that are rich in these 8 basic nutrients that our veins need to stay healthy.

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Fiber is needed for balanced nutrition and normal digestive function. Fiber helps reduce the risks of disorders like high cholesterol and other factors that affect the vascular and venous system. A high fiber diet can help prevent varicose veins which weaken vessel walls and valves. Rich sources of fiber are oatmeal, wheat, fruits, and vegetables.


Foods that are rich in antioxidants promote the healthy vascular system. Antioxidants also get rid of toxic substances that affect the normal functioning of veins in the body. Rich sources of antioxidants include coffee, blueberries, blackberries, raspberries, and cherries.

Vitamin C

Vitamin C is important in the manufacturing of elastic fibers in our body – elastin and collagen. These elastic fibers make our veins strong and flexible, repair arteries and veins, and prevent capillaries to break and leak. Vitamin C can be found in orange, melons, papaya, and grapefruits. There is also a wide selection of vitamin C supplements.

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Vitamin E

Vitamin E helps in preventing platelets from sticking together. Vitamin E deficiency promotes the formation of blood clots. Thus, it is important to eat foods that are rich in vitamin E to maintain proper blood circulation. Rich sources of vitamin E are eggs, nuts, seeds, sweet potatoes, and wheat, among others.

Vitamin K

According to a 2007 study published in the Journal of Vascular Research, vitamin K deficiency leads to the development of varicose veins. Vitamin K activates certain proteins which keep veins healthy and strong. Vitamin K1 can be found in spinach, mustard greens, beet greens, dandelion greens, and kale, while vitamin K2 can be found in fermented dairy products.


Bioflavonoids relieve pain that is caused by varicose veins. These nutrients strengthen the vessel walls and valves and reduce blood leakage. Bioflavonoids are commonly found in dark green leafy vegetables, dark berries, onions, garlic, blueberries, and grapes, among others.

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Niacin helps keep veins healthy and strong. This vitamin maintains the balance of cholesterol levels in the body. It also strengthens the vascular system which consists the veins, arteries, capillaries, and blood vessels. Foods rich in Niacin are chicken, turkey, tuna, liver, and peanuts.


Of course, hydration plays a vital role in keeping out optimum health. By drinking water, you provide oxygen in your body which is essential in blood circulation. Water is also needed to flush away the toxin in our body. An average human should take at least eight glasses of water a day.

Lastly, eat foods that have less sodium content. Sodium contributes to water retention which can damage the veins. Reduction of sodium intake also strengthens the tissue in your body.