Supporting vitamins and minerals

To help prevent and fight varicose veins you should eat a diet rich in vitamins and minerals that support the digestive and circulatory systems.



Vitamin B 3

B complex helps to maintain strong blood vessels and also helps to reduce cholesterol levels and tri-glycosides. Found in beans, nuts, dairy products, eggs, deep green vegetables, tomatoes, carrots, broccoli, potatoes, liver, fish and meat.

Vitamin C

This vitamin is an excellent antioxidant, helping the body to neutralize free radicals. It's important for keeping the body's collagen resistant, an essential protein needed for the growth and repair of blood vessel cells. A lack of vitamin C can cause small veins to break, which worsens the problems of varicose veins. This vitamin is water soluble, it is expelled from the body quickly; vitamin C should be consumed regularly to make sure that the body gets sufficient amounts of it. It is found in many fruits and vegetables, especially in citrus fruits, fresh kiwi, guava, currants, oranges, tomatoes and red peppers.


In a blender process 1 green apple, 1 carrot and 2 cabbage leaves. Add 1 tablespoon of brewer's yeast, mix and drink.


Place in a blender: 1 carrot, 1 green apple, 1 stalk of celery, ½ glass of orange juice and a few ice cubes. Blend and serve. Another option: place 1 peeled, sliced apple in a blender, add the juice of 1 lemon and ½ glass of mineral water. Blend and serve.

Anti-Oxidant Juice

Anti-Oxidant Juice

Vitamin E

Vitamin E

This vitamin is fat soluble; it is stored in fatty tissue, and is not expelled from the body easily. Processed foods make you lose this essential vitamin, a basic component for balanced nutrition. It has many antioxidant properties, helping to prevent the oxidation caused by free radicals, keeping cellular membranes healthy. It also protects against the destruction of vitamin A, selenium, sulfur amino acids and vitamin C. It helps to relieve fatigue. This vitamin improves circulation, reduces susceptibility to varicose veins, relieves pain, and, sometimes, corrects varicosities. Applied internally and externally, this vitamin helps to keep the skin elastic and glowing. It is found in vegetable oils uncooked, dried fruits and nuts, avocado, wheat germ. Also found in plums, spinach, asparagus, apples, mulberry, banana, tomato and carrots.


Place in a blender: 2 glasses of soy milk, 1 banana, 1 spoonful wheat germ, 2 spoonfuls of honey. Blend and serve.

Bananas for Your legs

Vitamin K

An anti-hemorrhage vitamin that helps the blood to clot, making it very useful for wounds to heal. It is essential for the formation of certain proteins. A deficiency can cause the reduction in the essential proteins needed for the blood to clot, increasing the risks of internal bleeding. It is found in green vegetables, root vegetables, fruits, seeds. Alfalfa is one of the foods highest in this vitamin.

Vitamin K


Cut and throw away the bottom tips (the hardest part) of the asparagus. Wash them well and cover with water. Boil until the asparagus are tender and a deep green. You can make a quick dressing with cider vinegar, sunflower oil and lemon.

Healing Asparagus

Vitamin P

This vitamin helps in the absorption of vitamin C, preventing vitamins from the destruction caused by the air. It is great for its anti-oxidant powers that help to neutralize damage caused by free radicals. It also helps to prevent varicose veins. It is an anti-hemorrhage vitamin. It is found in citrus fruit, cherries, plums, grapes, green peppers and broccoli.

Vitamin P

Folic acid

Folic acid is great for dilating vessels and for helping the break down and clearing of homocysteine from the blood. Found in sardines, berries, nuts, lentils, egg yolks, brewer's yeast, sunflower seeds, wheat germ, soy, dried fruits and nuts, avocado, salmon and brown rice.

Folic acid

Folic acid


It's recommended that you eat citrus fruits with the fine white skin that covers the fruit. This rind is rich in rutin and quercetin, substances that benefit circulation. The pulp found in citrus fruit contains vitamin C, which helps to synthesize collagen.


Place in a blender; 1 glass of mineral water, 1 carrot cut into slices and ½ teaspoon of fresh grated ginger. Blend and serve. You can add 1 teaspoon of honey to sweeten.

Ginger and Carrots



Helps in the synthesis of collagen and quarcetin (found in the skin). It helps to fight free radicals and helps to restore cells. It is found in garlic (especially raw garlic), cabbage, onion and broccoli.



Plays an important role in supporting the function of the muscles and proper blood circulation. It improves blood clotting. It also helps the body to absorb iron and is vital for the formation of healthy bones and teeth. It is found in many foods such as milk, cheese, yogurt, sardines, wholegrain cereals and sesame seeds.


Is an essential element in the formation of the body's cells. It is vital for the health of the skin and hair. It helps your skin to heal faster. It is found in red meat, eggs, shellfish, beans, asparagus, dried fruits and nuts and sunflower seeds.


The best way to eat raw garlic is to cut a clove in half and take out the whitish green heart that is found in the center. Finely chop or blend in a blender. Mix garlic paste with salt-free cream cheese to eat on top of toasted wholewheat bread.

Raw Garlic


You should include dried fruits and nuts in your daily diet. You can chop nuts (almonds, pecans, hazelnuts) and add them to ground seeds (flax, quinoa or sunflower) to add to a green salad. This mixture, rich in essential fatty acids, can replace oil as part of salad dressings.

Fortifying Dried Fruits and Nuts


Helps to form hemoglobin, increasing the absorption of iron. It helps your body to oxidize vitamin C to form elastic fibers. It is found in oatmeal, brewer's yeast, banana, mushroom, avocado, spinach, and wholewheat.


Helps to detoxify the body, protecting the cells. It increases the flow of oxygen to the cells. It is also known for its anti-oxidant, anti-cancer properties. It is found in many medicinal plants such as garlic, barley and shitake mushrooms.


They are Japanese mushrooms, when eaten fresh they are juicy and have a savory, meaty flavor. The best mushrooms should have a thick head and the underneath should be a rich chocolate color. Dry mushrooms should be soaked in warm water before eating. You can use them in sauces, or serve them with brown rice or sushi.

Detoxifying Shitakes


This is an essential mineral that acts as an antioxidant, together with vitamin E. It helps to keep the walls of the blood vessels and veins elastic. It is found in meat, fish, whole grain cereals, and dairy products. It can also be found in some vegetables, depending on the soil used for cultivation.



Rich in vitamin E, vitamin B 6 , potassium, copper and dietary fiber, avocado is highly recommended for varicose veins. However, you should consume avocado in moderation; the fats found in avocados are positive (mono-unsaturated fats, they don't increase cholesterol levels). But this fruit is high in calories.

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