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1. Citrus fruit (oranges, grapefruit, lemons) |
Vitamin C drives collagen and elastin synthesis, making vein walls stronger and more elastic. Flavonoids in the peel and pulp further improve micro‑circulation. (Laser Vascular Center, Siragusa Vein Laser) |
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| 2. Blueberries & other dark berries |
Anthocyanins boost nitric‑oxide signalling, lower oxidative stress and measurably improve endothelial function within hours of eating a serving. (PubMed, EatingWell) |
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| 3. Buckwheat (roasted groats / soba noodles) |
One of the richest natural sources of rutin, a veno‑active flavonoid shown to reinforce capillary walls and reduce inflammation. (Food Revolution, Healthline) |
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4. Dark leafy greens (spinach, kale, Swiss chard) |
Provide vitamin C, vitamin K and antioxidant flavonoids that collectively strengthen vessel lining and limit swelling. (Center for Vein Restoration, St Louis Laser Veins) |
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5. Fatty fish (salmon, mackerel, sardines) |
Marine omega‑3 EPA/DHA reduce vein tone, enhance vasodilation and dampen inflammation in the saphenous vein. (Siragusa Vein Laser) |
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6. Beetroot (roots or juice) |
Dietary nitrates convert to nitric oxide, easing vessel “stiffness” and improving age‑related endothelial relaxation. (PMC, Health) |
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| 7. Garlic & other alliums |
Allicin relaxes smooth muscle, improves blood flow and exhibits anti‑inflammatory, cholesterol‑lowering effects linked to healthier veins. (Vein Clinic of Greater Kansas City, PubMed) |
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| 8. Almonds, sunflower seeds & other vitamin‑E–rich nuts/seeds |
Vitamin E is a natural antiplatelet and antioxidant, helping blood flow smoothly and protecting vessel walls. (Laser Vascular Center, Siragusa Vein Laser) |
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| 9. Oats & other high‑fibre whole grains |
Soluble fibre prevents constipation, reducing intra‑abdominal pressure that can weaken leg veins. (Georgia Endovascular, The Vein Institute) |
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| 10. Avocado |
Packs both potassium (to curb water retention) and vitamin E, supporting smooth circulation and vein resilience. (The Vein Institute) |
