5 Vitamins Crucial for Vein Health

The nutrients we put into our bodies can have a huge impact when keeping our veins in optimal condition. Each vitamin plays an important role in the body, and knowing which foods contain them and which vitamins help promote healthy veins is key to maintaining overall health. Today on the blog we are breaking down the five key vitamins that you should include daily to keep your blood flow healthy.

1. Vitamin B: Vitamin B comes in the form of eight strains of vital vitamins that all attribute to strengthening your blood vessels. It’s important to take vitamin B when pregnant to help prevent various veins during and after pregnancy.

Foods Rich in Vitamin B:

·     Meats (beef, poultry, and fish)

·     Eggs and dairy products

·     Whole grains

·     Dark and leafy vegetables


2. Vitamin E: Vitamin E is great for the circulation in your legs, which is important in preventing varicose and spider veins, but it also helps if you are already experiencing poor circulation in your legs. Vitamin E is also known for helping the appearance of spider veins by decreasing inflammation. Vitamin E helps to promote better circulation.

Foods Rich in Vitamin E:

·     Sunflower seeds

·     Almonds

·     Hazelnuts

·     Pine Nuts

·     Peanuts

·     Pumpkin seeds


3. Vitamin C: This powerful vitamin is known for strengthening the walls in your veins. It’s also a rich source of antioxidants as well as a source that helps heal veins from damage and reduces inflammation, it naturally produces collagen protein to help strengthen and rebuild skin cells.

Foods Rich in Vitamin C:

·     Broccoli

·     Brussel sprouts

·     Green bell peppers

·     Strawberries

·     Oranges



4. Vitamin K: Vitamin K aids in the fluidity of movement in your blood and can also be used as a topical cream to help with swelling and irritated surface veins.

Foods Rich in Vitamin K:

·     Kale

·     Mustard greens

·     Spinach

·     Turnip greens

·     Collards

·     Liver



5. Vitamin D: Vitamin D helps your veins in the act of contracting and relaxing, and helps the overall health and elasticity in your veins which helps prevent clotting.

Foods Rich in Vitamin D:

·     Fatty fish

·     Cheese

·     Egg yolks

·     Fortified cereals and orange juices



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Immunity Boosting Smoothie

As the weather continues to cool down into fall months it’s a great idea to keep your immune and digestive system strong. On today’s blog we will be sharing a Vitamin C, Vitamin A, and fiber-rich smoothie that will keep you healthy all season long. Carrots are a vegetable rich in Vitamin A, which is essential for supporting the lining of the digestive tract so you can keep your gut lining working strong! It serves as the blocking barrier for foodborne pathogens and the rest of your body. This orange probiotic immunity-boosting smoothie is perfect for breakfast on-the-go. Try the recipe below!



  • 1 large carrot, peeled
  • 2 tangerines or 1 large orange (regular or blood orange)
  • 6-ounce fresh orange juice
  • 1 tsp chia seed (more if you are making smoothie bowls).
  • 6–8 ounces plain Kefir yogurt or cultured plain yogurt.
  • 3 to 4 dates, pitted
  • 1/2 tsp Cinnamon
  • 1/2 tbsp grated ginger
  • 1/2 tsp vanilla (optional)
  • Optional 1/2 tbsp coconut oil


  1. Peel your carrot and oranges.
  2. Place carrots, orange, and juice in a blender. Blend under a thick juice if formed.
  3. Next add your chia seeds, yogurt, spices, ginger, and coconut oil.
  4. Blend again.
  5. To make smoothie bowls, add an addition 1 tsp chia seed and let the blended smoothie mix sit overnight, (or at least for a few hours) in the fridge. The chia seed will help it thicken. Pour into bowls and garnish with orange slices, cinnamon, gluten-free oats, and optional honey.


(source) https://www.cottercrunch.com/immunity-boosting-smoothies/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=464060474_11990968_81971


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Types of Blood Vessels

Blood vessels are part of the circulatory system that transports blood throughout the body. There are three major types of blood vessels: arteries, capillaries, and veins. Each vessel has very specific functions throughout the body, and the extensive system of blood vessels is over 60,000 miles long! On today’s blog we are discussing each blood vessels and their jobs in the circulatory system.

  1. Arteries

Arteries carry blood away from the heart. Both arteries and veins have the same structure with three layers: tunica intima, tunica media, and tunica adventitia. The largest artery is the aorta, which carries blood out of the heart.

  1. Capillaries

Capillaries enable the exchange of water and chemicals between the blood and tissues. Capillaries consist of a layer of endothelium and occasional connective tissue. Capillaries are the smallest blood vessels.

  1. Veins

Veins carry blood from the capillaries back toward the heart. Veins are either arterial or venous, depending on whether the blood in it is flowing away from (arterial) or toward (venous) the heart. Most veins carry deoxygenated blood from the tissues back to the heart except for the pulmonary and umbilical veins. Veins are classified in a number of ways. Superficial veins are those that are close to the surface of the body and have no corresponding arteries. Deep veins are deeper in the body and have corresponding arteries. Pulmonary veins are a set of veins that deliver oxygenated blood from the lungs to the heart. Systemic veins drain the tissues of the body and deliver deoxygenated blood to the heart.

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Tex Mex Chicken and Zucchini Skillet

We can’t say enough great things about this nutritious vegetable: zucchini! Not only does it taste great, but it’s packed with multiple essential vitamins and minerals including B6, C, and K to name a few.

This super squash contains antioxidants and anti-inflammatory phytonutrients, which are great in maintaining healthy blood circulation throughout the body. Today’s blog features a Tex Mex dish featuring zucchini is the star ingredient. This recipe includes chicken and black beans as a great source of protein and complex carbohydrates that makes for a balanced dinner. This low carb, vegetable-filled skillet dish easily cooks in 30 minutes, while only using one pan! It will satisfy your Mexican food craving while sticking to your nutrition goals! Try it and let us know what you think!



  • 1 tbsp avocado or coconut oil
  • 1 medium onion, finely chopped
  • 3 large garlic cloves, minced
  • 2 medium bell peppers, chopped
  • 1 lb boneless & skinless chicken breasts, cut into 1” pieces
  • 1 cup corn, frozen or fresh
  • 2 large zucchinis, diced
  • 14 oz can black beans, drained & rinsed
  • 14 oz can dice tomatoes
  • 1 tsp taco seasoning
  • 1 tbsp cumin, divided
  • 1 tsp salt
  • Ground black pepper, to taste
  • 1 cup Tex Mex or Colby Jack cheese, shredded
  • 1/2 cup green onions, chopped
  • 1/2 cup cilantro, chopped


  1. Preheat large deep skillet on low – medium heat and swirl oil to coat. Add onion, garlic and bell pepper; sauté for 3 minutes, stirring occasionally.
  2. Move vegetables to the side of the skillet and add chicken. Sprinkle with 1 tsp cumin, salt and black pepper. Cook for about 5 minutes, stirring occasionally.
  3. Add corn, beans, tomatoes, zucchini, taco seasoning and remaining cumin. Stir, cover and cook on low-medium for 10 minutes.
  4. Sprinkle with cheese, cover and cook for a few minutes or until cheese has melted. Top with green onion and cilantro. Serve hot, on its own or with brown rice or quinoa.

(source) https://ifoodreal.com/chicken-and-zucchini/

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Importance of Treating Varicose Veins

Spot a spider or varicose vein that looks like it may need treatment? Rather than letting it go and second-guessing yourself, we highly recommend having veins looked at to determine if any necessary treatment is needed. Although many people with varicose veins do not develop complications, it is impossible to determine a vein’s outcome from early stages of development. While the size of a vein is not related to complications, the duration of the vein is, so staying proactive about your vein health could prevent major issues from developing. The following are situations that may arise if varicose veins are left untreated:

  • Superficial Thrombophlebitis– In this condition, the varicose vein is inflamed and tender. A clot is usually present in the vein.


  • Bleeding– Even with minor trauma, the varicose vein may be associated with bleeding. Because the vein is under high pressure, the bleeding can be quite profuse.


  • Venous Eczema– The skin around the vein may become dry and very itchy.


  • Venous Pigmentation– This is brown staining of the skin around the ankle. It is due to the leakage of small amount of blood from the veins into the skin.


  • Venous Ulceration– This is the formation of ulcers at the ankle.


If you notice the development of varicose or spider veins, please contact us at 775-329-3100, or visit our Website at www.RenoVeinClinic.com.


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The Relationship Between Food and Spider Veins

This week on the blog we are breaking down the best and worst foods that could be contributing to your vein health. But first, what is a spider vein? Spider veins are small, thread-like veins that can be easily visible on the skin due to their color pigmentation and superficial depth. The most common cause for spider veins is hormone change, caused by menopause, pregnancy or weight gain and lack of mobility, therefore they are more common in women, but men are notexempt! If you experience spider veins you should seek medical attention for untreated veins could create a platform for the growth of additional spider veins. Although nutrition cannot prevent spider veins, living a healthy lifestyle of whole-foods, and exercise may help!


TIP 1: Consume Fiber Rich Foods:Fiber is an important nutrient to add into your diet because it helps regulate your digestive system. Because fiber can help with bowel movements and constipation, eating foods rich in fiber will help put less strain on your veins and vein valves.

Fiber Rich Foods we Recommend:

  • Leafy Greens
  • Lentils
  • Beans
  • Pears
  • Almonds
  • Apples


All of these foods help to contribute to your recommended grams of fiber per day, which is between 25 to 38 grams.


TIP 2: Lower Your Sodium Intake:A sodium-heavy diet contributes to swelling, which could lead to the swelling and pooling of blood in your veins. Consuming salty foods when you already have spider veins may result in visibly swollen veins. It is important to read your food labels and be cautiously aware of high sodium foods.

Foods to be cautious of:

  • Restaurants + Fast Foods
  • Frozen foods
  • Soups
  • Processed lunch meats


The given amount of sodium per day is recommended to stay under 1,500 mg. To help understand this, one cup of canned soup contains 800mg, that’s more than half of your daily intake in one cup portion.


TIP 3: Vein-Strengthening Foods:Any food that is rich in antioxidants and flavonoids helps build tissue and keep your veins healthy and strong. Although foods cannot heal a spider vein, there are foods that help maintain their function. When trying to encourage healthy vein circulation, eating spicy foods and spices like garlic, ginger and chilies can help significantly.

Vein-Strengthening Foods:

  • Blueberries
  • Cherries
  • Red grapes
  • Onions
  • Cayenne pepper


TIP 4: Pineapple?:We loved this interesting tip from LiveStrong.com, although it isn’t scientifically proven, it does make a lot of sense.  There is a protein found in your body that helps alleviate blood from clotting, called fibrin. If you are experiencing spider veins, your body naturally sends excessive amounts of fibrin to those veins. Pineapple is an excellent source of a digestive enzyme called bromelain. Bromelain helps fibrin process, which results in better circulation in the veins. Adding in raw, or juiced pineapple to your diet wouldn’t hurt and may help reduce spider veins and swelling.


We hope you use these helpful tips to maintain a healthy lifestyle! Thank you to Livstrong.com for the helpful information and resources.


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Mojito Fruit Salad

We are gearing up for the 4th, and we found a healthy, delicious and not-so-average fruit salad we know you’ll enjoy and feel great eating! This summer salad can even be made into an “adult” version if you’re headed out with just a group of friends! Check out the recipe below from A Farmgirl’s Dabbles and let us know if you try it this 4th! Happy Independence Day, friends!



  • 8 c. cubed watermelon, about 1″ in size
  • 4 c. hulled and quartered strawberries
  • 3 c. blueberries
  • 18 large mint leaves, chopped
  • 1/2 c. fresh lime juice
  • 4 T. powdered sugar
  • 4 T. white rum, optional
  • Jicama stars, optional



  1. Place fruit in a large bowl.
  2. In a small bowl, combine chopped mint, lime juice, and powdered sugar. With the back of a spoon, muddle the mint to release its flavor. Stir in rum, if desired.
  3. Drizzle mixture over fruit. Gently fold to combine. Then place in fridge to chill, and to let the fruit juices mingle. This can be made a few hours prior to serving. Just be sure to fold right before eating.

To include jicama stars, cut jicama into 1/4″ slices. Use a sharp star-shaped cutter to create stars, about 1-3/4″ in size. To preserve their whiteness, I wait to toss the stars into the salad until right before serving.
Want to read more about the recipe, learn more on A Farmgirl’s Dabbles here: https://www.afarmgirlsdabbles.com/mojito-fruit-salad/ 



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