When you think about vein health, treatments or procedures may come to mind. But what you eat plays a huge role in your health, too. The right foods can strengthen your blood vessels, improve circulation, and even reduce your risk of varicose veins.
And with fall here, you have plenty of seasonal options to support healthier veins. Take a moment as our providers at Vascular Specialists share a few of the yummiest — and healthiest — fall foods to add to your diet for better vein health.
Most Americans don’t hit their daily fiber goal — in fact, only 7% of Americans do. But missing out can have a negative impact on your vein health.
Fiber helps keep your digestive system moving and prevents constipation. Constipation can increase your risk of varicose veins. A high-fiber diet also supports a healthy weight, and because maintaining a healthy weight reduces strain on your veins, fiber is not negotiable for vein health.
Fall favorites like apples, pears, sweet potatoes, and pumpkin are excellent fiber sources. Regardless of which fall favorites you choose, make sure you get 14 grams of fiber for every 1,000 calories you eat.
Antioxidants fight inflammation that can weaken your veins. Look for colorful fall foods; the more colorful the fruit or vegetable, the more antioxidants it contains.
Seasonal produce like cranberries, blackberries, and kale can deliver a strong antioxidant boost.
Vitamin C helps your body make collagen, which keeps vein walls strong. Oranges, bell peppers, and Brussels sprouts are in season and pack plenty of this nutrient. One grapefruit contains up to 100 milligrams of vitamin C, while a medium Russet potato contains 35% of the recommended daily intake.
Citrus fruits tend to come into season during the winter, so stock up on whatever citrus fruit you love most: blood oranges, clementines, tangerines, grapefruit, lemons, limes, and even hybrids like tangelos.
Magnesium helps improve circulation and prevents cramping. Foods like spinach, pumpkin seeds, and almonds make tasty fall snacks while supporting your veins.
Tip: When you carve a pumpkin and scoop out the insides, save the seeds. Rinse off the pulp, lightly salt and oil them, and roast them for a healthy pumpkin seed snack that’s also high in fiber.
Cooler weather may have you drinking less water than in summer, but hydration matters year-round. Herbal teas — especially chamomile or ginger — can keep you warm and help circulation.
Love pumpkin spice? While many pumpkin spice-flavored drinks are packed with sugar and artificial flavors, you can still enjoy that cozy flavor without all the extras. Teas like chai, cinnamon, or pumpkin spice blends give you the seasonal taste you crave without the junk. (Added sugars, in particular, can sabotage vascular health.)
Natural teas help support your health — cinnamon, for example, is known to improve circulation and reduce inflammation.
Adding these foods to your fall meals is a simple step toward better circulation and stronger veins. But if you’re already dealing with vein problems like varicose veins, you may need more support.
At Vascular Specialists, our team can help you find the right treatment to relieve discomfort and improve your vein health. Call 815-824-4406 to schedule an appointment at either location — Tinley Park, Illinois, or Munster, Indiana. You can also contact us through our online scheduling system.
