You are what you eat. While a healthy diet isn’t necessarily a substitute for vein treatment in a doctor’s office, paying attention to the foods you consume can help you control or manage varicose veins and spider veins.
Some foods are better for leg vein disease than others. If you’ve got varicose or spider veins, take a look at the 10 best foods to eat to improve your vein health.
Chia seeds might be tiny, but they really pack a nutritional punch. A one-ounce portion of chia seeds contains 11 grams of fiber and 5 grams of omega-3 fatty acids, according to Healthline. Both fiber and omega-3’s can help improve vein health. You can add chia seeds to your diet by tossing a handful on a salad or mixing a few tablespoons into a bowl of granola or cereal in the morning.
Antioxidants can help to reduce inflammation and can help to strengthen your veins. Berries, particularly blueberries, are great sources of antioxidants such as vitamin C and vitamin E. You can add berries to your diet by eating a handful or by blending them up into a smoothie.
Buckwheat is a great source of the antioxidant rutin , which is thought to help improve blood flow and circulation in the body. Along with being a good source of rutin, buckwheat is also high in protein and fiber. One way to eat it is to cook the grains into a porridge. You can also try using buckwheat flour in place of all-purpose flour when baking.
Like berries, citrus fruits (such as grapefruits and oranges) are high in vitamin C. They’re also a good source of rutin.
Leafy green vegetables, such as kale and collard greens, are excellent sources of magnesium, a mineral that plays a role when it comes to managing blood circulation and blood flow. Other leafy greens, such as dandelions, are natural diuretics, meaning they can help reduce swelling in the legs.
Asparagus is also a diuretic and can help to improve swelling. The easiest way to enjoy asparagus is to trim off the woody ends, then steam it until just tender. Season with a bit of olive oil and salt and pepper.
Some fats are good for you and for the health of your veins, such as the fats found in avocado. Avocados are also a great source of vitamins C and E as well as potassium and magnesium. To eat, simply cut it up into cubes and add to a salad. You can also mix it up with some lime juice and hot sauce to make guacamole.
Watercress is a little-known superfood that happens to be great for vein health. It’s full of vitamins and minerals, including potassium and magnesium. You can mix it in with other salad greens or enjoy its peppery taste on its own.
Bananas can help improve leg vein disease because they are high in potassium and magnesium. If you don’t like the taste of bananas on their own, try adding one to a smoothie.
Certain types of fish, such as salmon, sardines and anchovies, are high in omega-3’s, which can help improve blood flow and circulation and reduce the symptoms of vein disease.