Having strong blood vessels is important for preventing a variety of health conditions ranging from the

relatively minor issue of varicose veins to hemorrhoids to the potentially lethal aneurysm. You can insure the
strength of your own blood vessels by making sure to regularly consume the following healthful foods and
nutrients.
One phytonutrient particularly helpful for increasing blood vessel strength is quercetin. Quercetin is found in
onions, and is particularly concentrated in the skin. Quercetin is also found in apple skins, berries, and red wine.
It is best to eat foods containing this nutrient raw to keep the quercetin intact.
Another group of compounds that promotes strong blood vessels are oligomeric procyanidins. These
compounds decrease vein fragility and permeability These compounds are particularly concentrated in Spanish
peanut skins. So, enjoy the peanuts and leave the skins on.
A flavonoid called rutin is also particularly helpful in promoting vein integrity. Like the oligomeric
procyanidins in spanish peanuts, rutin helps reduce blood vessel permeability. Rutin is especially concentrated
in lemon peel and other citrus fruits, berries, apricots, and buckwheat.
Vitamin C is also very important for strengthening vein walls. Vitamin C is mainly found in citrus fruits, some
other fruits, and some veggies. It is probably a good idea to supplement with a higher dose of vitamin C of at
least 1000 mg a day as it is hard to obtain such a high quantity from diet alone.
Beta-carotene is also particularly powerful for maintaining strong blood vessels. Find beta-carotene in carrots,
sweet potatoes, butternut squash, pumpkin, and red palm oil.
You should also make sure to get plenty of vitamin E in your diet from sources such as avocados, sunflower
seeds, almonds, olive oil, and red palm oil.
Some potent herbs for strengthening blood vessels include Ginkgo Biloba, Hawthorn, Butcher's Broom and
Gotu Kola.
In addition to adding these nutrients and herbs to your diet, you should also avoid foods that can aggravate and
weaken your blood vessels. These include excess salt, sugar, processed animal proteins, fried foods, alcohol,
and trans fats.
On top of all the dietary changes you make, you should implement moderate daily exercise to further help tone
your blood vessels and improve cardiovascular health. Good options include hiking, walking, moderate
intensity cycling, rebounding, swimming, yoga, and general stretching.
All in all, if you want to maintain strong, healthy blood vessels so that you can reduce your chances of
experiencing varicose veins, hemorrhoids, or an aneurysm, you need to take a holistic approach to your health.
Emphasize the above mentioned nutrients while generally avoiding the obviously unhealthy foods. And no
healthy lifestyle is balanced without regular, moderate exercise.

Vitamin C
Vitamin C is a powerful anti-oxidant, which acts to neutralize the potentially harmful effects of free-radicals.
Free-radicals are the product of oxidation within the body and are thought to be responsible for aging and
degeneration of tissues, including blood vessels. Vitamin C is required to make collagen and connective tissue,
which can strengthen and repair the walls of blood vessels. Vitamin C also reduces blood cholesterol levels,
which can reduce the risk of clogged arteries.
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Vitamin E
Vitamin E is another strong anti-oxidant that can eliminate free-radicals. Vitamin E is also considered a "blood
thinner" and promotes regular blood flow by reducing platelet cell aggregation and maintaining blood vessel
integrity, which is especially important for small peripheral arteries that supply the eye, as noted in "Doctor's
Complete Guide to Vitamins and Minerals."

Quercitin
Quercitin is a plant-derived flavonoid found in the skin of onions, apples and berries. Quercitin can be helpful
for blood vessels because it has demonstrated significant anti-inflammatory activity by inhibiting production of
histamine and other inflammatory compounds. A study published in the November 2007 "Journal of Nutrition"
demonstrated that quercitin significantly reduces blood pressure in hypertensive patients, which decreases stress
on blood vessel walls.

Bilberry
Bilberry, a relative of the blueberry, is a rich source of vitamin C and compounds called, anthocyanosides.
Bilberry is used to treat peripheral vascular disorders, especially those involving fragile capillaries, because
anthocyanosides are powerful anti-oxidants that stimulate the formation of healthy connective tissue and aid in
the formation of new capillaries, according to "Medical Herbalism: The Science Principles and Practices of
Herbal Medicine."

Grape Seed Extract

Grape seed extract is derived from red grapes, which are rich in compounds called proanthocyanidins.
Proanthocyanidins strengthen the walls of both arteries and veins, preventing deterioration, and can prevent
blood leakage from damaged vessels, according to the National Center for Complementary and Alternative
Medicine. Grape seed extract is used to treat chronic venous insufficiency, which occurs when valves in veins
become weak or damaged. Chronic venous insufficiency can lead to varicose veins, spider veins or leg sores.
Grape seed extract may also be able to treat and prevent hemorrhoids, which is another type of blood vessel
condition.
Read more: http://www.livestrong.com/article/315858-nutrients-for-strengthening-bloodvessels/#ixzz2FPddrsIe

LifeSources Super Prescriptions Varicose Veins

Super Prescription #1 Horse chestnut (Aesculus hippocastanum)
Take a standardized extract that contains 100 mg of aescin daily. This herb strengthens vein walls and valves
and also improves circulation and reduces swelling.
Super Prescription #2 Butchers broom (Ruscus aculeatus)
Take a standardized extract that gives you 200 to 300 mg of ruscogenins daily. Ruscogenins are constituents
within this herb that are believed to reduce inflammation of veins.
Super Prescription #3 Grape seed extract - LifeSource Product
Take as directed daily daily. This supplement contain proanthocyandins, constituents, which is helpful for
Varicose Veins.
Super Prescription #4 Bioflavonoid complex
Take 1,000 mg two to three times daily. Various flavonoids, such as rutin and hesperidin, have been shown to be
effective as accessory nutrients in treating varicose veins.
Super Prescription #5 Bilberry (Vaccinium myrtillus) - LifeSource Product
Take a standardized extract containing 25 percent anthocyanosides at 160 mg twice daily. Bilberry improves the
circulation and strengthens capillary walls.
Super Prescription #6 Vitamin E - LifeSource Product
Take 400 IU of a mixed complex twice daily. Vitamin E acts as a natural blood thinner, to promote blood flow and
reduce inflammation of the veins.
Super Prescription #7 Witch hazel (Hammamelis virginiana)
Apply as a gel or a cream to external hemorrhoids, or add 1 ounce to a sitz bath daily. Witch hazel has an
astringent effect on external varicose veins.

Vitamin C Helps Fragile Veins

Keeping vein walls strong is important when it comes to preventing varicose veins or keeping them from
getting worse, according to medical experts. Strong vein walls can resist more pressure without dilating, which
allows the veins' valves to work better.
That's where vitamin C comes in. The body needs it to manufacture two important connective tissues: collagen
and elastin. Both of these fibers are used to repair and maintain veins to keep them strong and flexible, explains
Dr. Pizzorno. Vitamin C, he says, may be especially important for you if you bruise easily or have broken
capillaries, which may show up on your skin as tiny "spider veins."
Even more important to keeping veins and capillaries in tip-top shape may be vitamin C's first cousin,
bioflavonoids. Bioflavonoids are chemical compounds often found in the same foods as vitamin C.
Dr. Pizzorno recommends 500 to 3,000 milligrams of vitamin C and 100 to 1,000 milligrams of bioflavonoids
daily. These high amounts are easily obtained only with supplements. Some people experience diarrhea with as
little as 1,200 milligrams of vitamin C a day, so you should discuss taking this much with your doctor.
Vitamin E Keeps Blood Flowing
While there are no studies to show that vitamin E heals varicose veins, people with varicose veins apparently do
use it, hoping that it will help prevent the biggest potential complication: blood clots.
"Vitamin E helps keep platelets, blood components involved in clotting, from sticking together and from
adhering to the sides of blood vessel walls," Dr. Pizzorno explains. Research shows that reducing platelet
stickiness with vitamin E could help people at particularly high risk for blood-clotting problems, such as those
with diabetes.
If you're going to take vitamin E, aim for 200 to 600 international units daily, suggests Dr. Pizzorno. Some
research suggests that 200 international units a day is enough to reduce platelet adhesion. If you've had bleeding
problems or a stroke, it's important that you talk to your doctor before starting vitamin E supplementation. If
you are taking anticoagulants, you should not take vitamin E supplements.
Food Factors

Certain foods can help minimize clotting, reduce pressure and strengthen vein walls. Spice up your
menu with these suggestions.
Beef up on bioflavonoids. Deep-colored berries, such as cherries, blueberries and blackberries, contain
these chemical compounds, as do the white membranes of citrus fruits. They're also found in wine and
grape juice.
"Bioflavonoids are thought to reduce capillary fragility," says Joseph Pizzorno, Jr., N.D., a naturopathic
physician and president of Bastyr University in Seattle. When fragile capillaries distend or break down,
they can appear on the skin as red or blue "spider veins."
Reach for fiber foods. If you strain hard to move your bowels, you create pressure in your abdomen
that can block the flow of blood back up your legs. Over time, the increased pressure may weaken vein
walls, explains Robert Ginsburg, M.D., director of the cardiovascular intervention unit at the University of
Colorado Health Sciences Center in Denver.

So avoid constipation by eating plenty of fiber-containing foods. Besides those berries, try other fruits as
well as vegetables, beans and whole grains.
Pare down. Added body fat, especially around your middle, also creates pressure in your abdomen,
making it harder for blood to return to your heart, explains Dr. Ginsburg. Keep your weight down, and
chances are you'll have fewer problems with bulging veins.
Lick the salt habit. Too much salt can make your legs swell and stress already damaged veins. Dr.
Ginsburg suggests cutting back by loading your diet with fresh fruits and vegetables as well as whole
grains. You'll also be upping your intake of other minerals that help reduce fluid retention: potassium,
magnesium and calcium.

A Trace Mineral Helps Keep Veins Strong

We all know that minerals help keep bones strong. Studies show that some minerals do the same for blood
vessels, helping to build and maintain the layers of tissues that form blood vessel walls.
Copper, which we all need in small amounts, is used in the body to knit together collagen and elastin, the same
connective tissues that require vitamin C.
"Copper is involved in the cross-linking between the molecules that make up these tissues," explains Leslie
Klevay, M.D., Sc.D., of the U.S. Department of Agriculture Grand Forks Human Nutrition Research Center in
North Dakota. Research has shown that copper-deficient animals have weakened arteries and capillaries, two of
the three types of blood vessels in our bodies (the third is veins), that can bulge out under pressure.
According to Dr. Klevay, little research has been done on copper's effect on veins. But because arteries and
veins have similar structures, it is quite possible that the strength of veins depends on adequate copper levels,
too. This is why everyone, including people with varicose veins, should make sure that they're getting adequate
amounts of this trace mineral, Dr. Klevay says.
Copper is also needed to build and repair endothelial cells, the smooth protective cells lining the insides of
blood vessels, Dr. Klevay explains. Getting adequate copper appears to help protect blood vessels against
microscopic tears and rough spots, caused by high blood pressure and smoking, that can lead to the buildup of
cholesterol-laden plaque and to blood clots.
The Daily Value for copper is two milligrams. Your best bet for getting enough? Include whole grains, nuts and
seeds, along with shellfish (especially cooked oysters) and lean red meat, in your diet, recommends Dr. Klevay.
B Vitamins May Help Stop Clots
Endothelial cells are also damaged by high blood levels of an amino acid called homocysteine. The damage has
been linked to early heart disease and, more recently, to increased risk of recurrent blood clots in veins.
That's where the three Bs come in. Researchers now know that folate (the naturally occurring form of folic acid)
and vitamins B6 and B12 help break down and clear homocysteine from the blood. "Deficiency of any one could
lead to a high level of homocysteine," explains Jacques Genest, Jr., M.D., director of the cardiovascular genetics
laboratory at the Clinical Research Institute of Montreal, a research center that has done pioneering work on
homocysteine and heart disease. "We've found that 2.5 milligrams (2,500 micrograms) of folic acid or 25
milligrams of vitamin B6 reduces homocysteine levels to normal in most people," he says.

These high amounts of folic acid and vitamin B6 are well above the Daily Values (400 micrograms and two
milligrams, respectively) and are available only through supplements. This much folic acid should be taken only
under medical supervision, as amounts exceeding the Daily Value can mask symptoms of pernicious anemia, a
vitamin B12-deficiency disease.
Even those eating healthy diets, with two or three servings of fruits and three or four servings of vegetables a
day, get only about 190 micrograms of folate daily. As for vitamin B6, men get about 1.9 milligrams a day and
women average 1.2 milligrams a day through foods such as chicken, fish, pork and eggs. Some people may
need to take both, and older people and strict vegetarians may also need extra vitamin B12, Dr. Genest adds. He
recommends taking 2 micrograms of B12 a day.
Prescriptions for Healing
Using supplements to treat varicose veins is not standard medical practice, but some doctors feel that
certain nutrients are helpful. Here's what they recommend.
Nutrient Daily Amount

Copper 2 milligrams
Folic acid 2,500 micrograms
Vitamin B6 25 milligrams
Vitamin B12 2 micrograms
Vitamin C 500-3,000 milligrams
Vitamin E 200-600 international units

MEDICAL ALERT: Folic acid in doses exceeding 400 micrograms daily can mask symptoms of pernicious
anemia, a vitamin B12-deficiency disease, and should be taken only under medical supervision.
Some people may experience diarrhea when taking vitamin C in doses of more than 1,200 milligrams
daily.
If you've had bleeding problems or a stroke, it's important that you talk to your doctor before starting
vitamin E supplementation. If you are taking anticoagulants, you should not take vitamin E supplements.

Horse chestnut (Aesculus hippocastanum). In traditional herbal medicine, horse chestnut seeds were used to
treat varicose veins and hemorrhoids. Eventually, botanists isolated the most active compound, aescin, and
experiments with laboratory animals supported its traditional use as a remedy. Aescin helps strengthen
capillary cells and reduce fluid leakage.
Commission E, the committee of scientific experts that advises the German counterpart of the Food and Drug
Administration, endorseshorse chestnut for treating varicose veins. On this side of the Atlantic, Varro Tyler,
Ph.D., dean and professor emeritus of pharmacognosy (natural product pharmacy) at Purdue University in
West Lafayette, Indiana, is also an advocate. In his excellent book for clinicians, Herbs of Choice, he singles
out horse chestnut seed as by far the most effective plant drug for treating varicose veins.
In Europe, horse chestnut preparations are marketed as extracts of the leaves, bark and/or seeds, which are
taken orally. Like most European plant medicines, horse chestnut extracts are standardized, and the dosage
should be on the label. Unfortunately, these standardized extracts are not yet widely available in the United
States.
You must obtain a standardized extract and follow package directions if you're going to use horse chestnut as a
healing herb. It's simply not safe to use otherwise. If you can't find the extract, you'll have to rely on other herbs
mentioned in this chapter.
Horse Chestnut
The leaves, bark and seeds of horse chestnut are
made into standardized extracts, widely available in
Europe, that can help treat varicose veins.

Violet (Viola, various species). Violet flowers contain generous amounts of a compound called rutin,
which helps maintain the strength and integrity of capillary walls. Medical texts say that taking 20 to 100
milligrams of rutin daily can significantly strengthen the capillaries.
According to my database and some calculations, I estimate that a half-cup of fresh violet flowers would
contain anywhere from 200 to 2,300 milligrams of rutin. You'd probably need only a few tablespoons to get 100
milligrams.
Are violets safe to eat? Yes. I've eaten 100 or so violet flowers on several different occasions, and I've never
suffered any ill effects. Both violets and pansies, which also contain significant amounts of rutin, are usually
cited in the books about edible flowers. As far as I can determine, they are safe when consumed at these low
levels, and both flowers make impressive additions to salads.
If you'd rather not munch on flowers, you might try buckwheat, which is also high in rutin. A half-cup serving
could contain about 6,000 milligrams of rutin, much more than necessary to curb capillary fragility. Eating a
plate of buckwheat pancakes strikes me as a particularly nice way to take medicine. You might also investigate
kasha, a cereal-like product made from buckwheat groats. Packaged kasha is widely available in supermarkets.

Witch hazel (Hamamelis virginiana). Witch hazel comes in two commercial preparations, water
extracts (witch hazel water) and alcohol extracts (tincture of witch hazel). Both are soothingly astringent, which
makes witch hazel a popular external herbal treatment for various skin conditions from bruises to varicose
veins.
Studies with laboratory animals have shown that this herb helps strengthen blood vessels. Commission E
endorses using witch hazel extracts externally to treat both hemorrhoids and varicose veins. Simply wipe the
affected area with a cotton ball that has been dipped in the extract.
Tincture of witch hazel can be taken internally for varicose veins, says the Lawrence Review of Natural
Products, a respected newsletter. Or to make a tea, steep one to two teaspoons of dried witch hazel leaves in a
cup of boiling water for ten minutes. You can drink two to three cups a day.
Butcher's broom (Ruscus aculeatus). This herb has a long history of treating venous problems like

hemorrhoids and varicose veins. It contains two anti-inflammatory compounds, ruscogenin and neoruscogenin,
that constrict and strengthen veins.
Lemon (Citrus limon). Lemon peel helps relieve varicose veins. It contains substances known as

flavonoids, including rutin, that reduce the permeability of the blood vessels, especially the capillaries. I almost
always add citrus peel to my fruit juices when I'm blending up a batch. It's worth a try.
Onion (Allium cepa). Onion skin is one of our best sources of the compound quercetin. Like rutin,

quercetin reportedly decreases capillary fragility. To get the full benefit of the quercetin, you should cook with
whole, unpeeled onions whenever possible and discard the skin before serving.
Bilberry (Vaccinium myrtillus). Bilberry helps circulation by stimulating new capillary formation,

strengthening capillary walls and increasing the overall health of the circulatory system. Although capsules are
available, I prefer whole bilberries whenever they are available. Related berries, which have the same benefits,
include blackberries and blueberries.
Ginkgo (Ginkgo biloba). Ginkgo is an all-around circulation booster. It's most widely known for its

ability to increase blood flow

through the brain, but it also improves circulation elsewhere in the body. German physicians use ginkgo
preparations for treating varicose veins. However, large oral doses may be required, and that might prove
expensive.

To use this herb, you need to buy a 50:1 extract, which will be specified on the label. No toxic side effects have
ever been reported from using these standardized leaf extracts, although amounts higher than 240 milligrams
daily may cause diarrhea, irritability and restlessness.
Gotu kola (Centella asiatica). Several studies show that extracts of this Asian herb are useful in

treating circulatory problems in the lower limbs, including venous insufficiency, water retention in the ankles,
foot swelling and gotu kola is available in capsules, and it's fine to take it this way, I prefer to add the diced
fresh leaves to juices and salads. varicose veins. The plant has three active compounds, asiatic acid, asiaticoside
and madecassic acid, that appear to work together. Although
Spanish peanut (Arachis hypogaea). The healing

agent here is not the goobers themselves but rather their reddish, papery skins. Peanut skins are one of the
better dietary sources of oligomeric procyanidins (OPCs), which are compounds that decrease capillary
fragility and permeability, thus helping to prevent and treat varicose veins.
Pycnogenol, a major source of OPCs, is widely available in the United States as a rather expensive supplement,
and if anything, it is overpromoted. Since it occurs naturally in most fruits and vegetables, I prefer to get my
OPCs from food. Munching a few handfuls of Spanish peanuts--skins and all--is a particularly nice way to get a
daily dose of OPCs.