Some foods make more of an impact on vein health than others. That is why we have compiled a list of the best power foods to eat for your circulation.

Restless legs and arms, swollen veins, and skin discoloration. If these symptoms are a daily occurrence for you, you might have poor blood circulation. And you’re not alone. With a few changes to your diet, you can make a huge improvement to your circulatory system and overall health.

Our circulation affects every aspect of our health. How we eat affects digestion, energy, weight gain or loss, pH levels, and even body temperature.

The circulation system provides the oxygen necessary for organs to function. Key nutrients keep your veins strong and flexible. But not all nutrients are created equal.

Bioflavonoids-Rich Food

Bioflavonoids give foods their vibrant colors. So, on your next grocery run, choose colorful vegetables to add to your cart. A diet containing a higher percentage of bioflavonoid rich foods will help prevent the development of varicose veins.

Choose a diet including leafy greens, rich purples, orange, red and yellow. The more colorful your diet is, the better.

Ginkgo Biloba

Ginkgo Biloba, commonly known as ginkgo, is one of the oldest living tree species that is native to China. Although poisonous to eat, ginkgo is available as an oral tablet, extract, or tea.

The ginkgo seeds have been a part of Chinese medicine for ages. It is said to increase blood flow. Scientific evidence has proven this belief to be true.

For blood vessels to dilate, nitric oxide must be present. Ginkgo increases the levels of nitric oxide in the blood-enhancing circulation.

Celery

Celery is an excellent source of Vitamin K which is essential for blood clotting and healthy blood flow. Low in calories, high in several vitamins, minerals, and dietary fiber, celery is also a natural diuretic and high in electrolytes.

Often overlooked, this amazing vegetable helps to eliminate toxins. It is delicious in smoothies, soups, salads, or eaten raw and topped with hummus, peanut butter, or salsa.

Dark Chocolate

Chocolate may please your sweet craving, but did you know it is also incredible for heart health and blood circulation? Dark chocolate comes from the Cocoa plant which contains flavanols. Like Bioflavonoids, this plant-based compound enhances production of Nitric Oxide–which improves blood flow.

Fiber

In addition to aiding in weight management, fiber encourages vein health. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water. It helps prevent constipation that can increase pressure on your veins causing issues.

Insoluble fiber, as the name suggests, does not dissolve in water. It works to reduce cholesterol levels and benefits heart health.

High fiber foods include apples, oats, carrots, flaxseed, berries, and barley.

Avocados

Avocados contain an antioxidant called Glutathione. This component is good for the blood vessels, and it aids in the prevention of varicose veins.

Avocados are a fruit that you can enjoy in many ways. Whether on a slice of toast, blended in a smoothie, or chopped into salsa, it’s easy to include in your diet.

Rosemary

You may have used this circulation booster as a garnish on food or in cocktails. Rosemary is rich in antioxidants and anti-inflammatory properties. Because of this, it works well to help in the prevention of varicose veins.

Additionally, rosemary reduces pain for many people struggling with vein-related issues. You can use rosemary as a spice for food, in essential oils, or even as a tea.

Vitamin C

Vitamin C helps boost your body’s production of collagen and elastin. It also improves circulation. Vitamin C deficiency is associated with an increased risk of developing varicose or spider veins.

Include citrus and tropical fruits, broccoli, onions, spinach, and red bell peppers into your diet. These foods all contain high levels of vitamin C to keep your veins strong.

Tomatoes

Tomatoes are a powerful fruit packed with lots of vitamin K. They increase the production of platelets in the body and promote good blood health.

Tomatoes also contain lycopene which is a powerful antioxidant. It aids in protection against cardiovascular illnesses. Moreover, lycopene helps reduce fat deposition in blood vessels.

Eat tomatoes any way you like – soups, salsa, or even juice – the benefits are outstanding.

Citrus Fruits

Citrus fruits are among the best anti-inflammatory foods you can eat. These fruits are naturally sweet and contain critical soluble fibers for the heart and blood.

Lemons, limes, oranges, and grapefruit are all high in Vitamin C.

Pomegranate

Pomegranates are a nutritious way to promote your overall circulatory health. They are rich in nitrates and polyphenol antioxidants, two powerful vasodilators. Vasodilators widen blood vessels and allow blood to flow more easily.

Pomegranates are especially beneficial for people who lead an active lifestyle. That is because they improve oxygenated blood flow to muscle tissue.

Try using pomegranate supplements, juices, or simply eating the raw fruit.

Garlic

A natural blood thinner, garlic has been used medicinally for centuries. It helps to relieve stress on veins and throughout the body. Garlic decreases the risk of hypertension by reducing blood pressure.

If you already take a blood-thinning medication, check with your doctor before adding a garlic supplement to your routine.

Cinnamon

This naturally occurring warming spice is extremely heart healthy. Cinnamon relaxes our blood vessels allowing them to widen. It has been proven to increase blood flow to the coronary artery, the main supply of blood to the heart.

Research indicates that by adding a daily cinnamon supplement, blood pressure lowered in those at risk for hypertension.

Ginger

Often used to aid in digestion or relieve nausea, ginger is also known to increase blood circulation. Add some to your stir fry or add some into your tea.

Ginger can also help clear congestion when those winter colds set in.

Fatty Fish

Omega-3 fatty acids naturally occur in fish oil and aid in healthy blood flow. They reduce pressure on veins and arteries. Fish oils are further associated with the health of our musculoskeletal system.

The musculoskeletal system provides us with movement, stability, and support. Fatty fish such as salmon are a great supplier of Omega-3.

 Phenol Rich Foods

Phenol rich foods act as a protectant and can give our bodies a boost. Phenol is considered an antioxidant that benefits the entire body.

Good sources of phenol foods are peas, beans, soy milk, black and green teas, parsley, and broccoli. The high phenol content of olive oil reduces the risk of developing a blood clot.

 Beets

Did you know a common ingredient in most sports drinks is beet powder or beet juice? That’s because beets are linked to improved performance in athletes. Beets contain a high number of nitrates that the body converts to nitric oxide – a blood flow enhancement nutrient.

Although, beets aren’t only for the sports minded. Many older adults with circulatory health issues have found success by adding beets to their daily regimen.

Raw Nuts and Seeds

Nuts contain niacin or vitamin B3 which prevent circulation problems. They also aid with inflammation and are helpful to those with diabetes. Walnuts and almonds are two of the most nutrient-packed nuts that are said to help clear arteries.

Hemp, chia, flax, sunflower, and pumpkin seeds have large amounts of omega 3 fatty acids, fiber, and antioxidants. They are all a good source of anti-inflammatory proteins that help lower cholesterol and improve blood quality.

Turmeric

Increased blood flow is one small benefit provided by the spice turmeric. In fact, in ancient Chinese medicine, there are several uses for turmeric besides opening blood vessels.

Turmeric has been used for centuries as a healing agent to treat chronic pain. It decreases inflammation throughout the body and even aids in depression.

Cayenne Pepper

Cayenne pepper strengthens the arteries and blood vessels. It also boosts your metabolism and helps reduce weight. It’s best to eat raw and can be added to a smoothie for an extra kick.

Staying Hydrated

One of the most important habits to focus on for the health of your veins is staying hydrated. Your best source of hydration is water. Water keeps your blood from becoming too thick, which increases your risk of blood clots, poor circulation, and varicose veins.

A healthy diet can improve circulation and vein health, providing benefits to the entire body. In addition to diet there are other ways to improve circulation.

One-third of our population over the age of 45 has some form of vein disease. Early symptoms may be minor but could become severe. While vein disease can be hereditary, lifestyle and food choices also affect your veins.

It is important to treat vein disease to prevent permanent damage or disability. If you have concerns about the health of your veins, consult with a healthcare professional. Contact The New Jersey Vein and Vascular Center. We can relieve your symptoms, improve your appearance, and help you prevent complications.