Eating for good health is a concept you are probably familiar with. While you may be used to eating for heart health, you may not be aware of how nutrition impacts leg health. Just like good nutrition is important for maintaining a healthy heart, it is also important for maintaining healthy veins, including your leg veins. St Johns Vein Center offers insight into ways you can improve nutrition for leg health including Restless Legs Syndrome, Varicose & Spider Veins, and Leg Vein Circulation.
Nutrition for Restless Leg Syndrome
Restless Legs Syndrome can be a symptom of iron deficiency. Ask your doctor to test your iron levels and to advise you whether a supplement is necessary. If you are deficient in iron, fixing it could improve or remedy your restless legs. Restless Legs Syndrome has also been linked with low levels of folate. Foods high in Folate are Garbanzo beans, lentils, and spinach. Magnesium has a reputation for preventing muscle cramps. Magnesium is found in green leafy veggies, nuts, seeds, legumes, and whole grains. Many of the foods that are high in magnesium are also high in folate and vice versa – two nutrients thought to help with RLS.
Nutrition for Varicose & Spider Veins
Varicose veins are gnarled, enlarged veins that may start as a small spider vein. Any vein may become varicose, but the veins most commonly affected are those in your legs and feet due to frequent standing or pressure put on the lower body.
- Vitamin C is needed for the manufacturing of collagen and elastin, two important connective tissues that help keep veins strong, and is also known to increase circulation. A deficiency of vitamin C has been associated with varicose veins.
- Dietary fiber, both soluble and insoluble. Soluble fiber can prevent constipation which increases pressure on the veins that can, over time, contribute to the development of varicose veins. Excellent sources of soluble fiber include oats, flaxseed, peas, beans, apples, carrots, barley, berries, and psyllium supplements.
- Water is necessary to stay hydrated, especially if you are increasing your fiber intake.
- Rutin is one flavonoid researched extensively as a potential dietary remedy for varicose veins. Evidence suggests that this powerful flavonoid, may help relieve swelling, aching, and pain associated with varicose veins. You can find Rutin in mulberry and cranberries, buckwheat, asparagus, and a few other plants.
Nutrition for Good Circulation
A healthy heart is required for pumping blood to the legs and around the body. Exercising and eating a balanced diet with plenty of fiber, fresh fruit and vegetables can help maintain heart health as well as good leg vein circulation. Many of these natural foods contain flavonoids, which keep blood vessels and vein circulation healthy. You can also include garlic, fennel, beetroot and watercress to your menu. Garlic has been shown to help in maintaining healthy arteries and an efficient blood flow. Fennel also helps keep the heart healthy. Beetroot and watercress contain antioxidants that stimulate the circulatory system.
For a list of vein healthy recipes visit our Pinterest page.
References: Monica Reinagel, MS, LD/N, CNS, Antis bio-active Flaven™ supplement
