Our body needs an adequate supply of blood, so it also needs oxygens to work properly, conditions such as hardening of the arteries, varicose veins, obesity, blood clots, inflammation, injuries are caused by vitamin deficiencies, these conditions make that the lower extremities can include cramps in the leg or feet, localized swelling and numbness, to avoid these conditions there are several vitamins for circulation that can improve blood circulation and restore your legs and feet for optimal health, so you can improve your health in general.
When this type of situation occurs, we should not remain passive in the face of possible circulatory problems that may arise. In addition to daily exercise, and proper treatment, it is highly recommended to keep our body healthy at all times and develop our activities in the best way.
Signs of poor blood circulation
Swollen feet? Tingling sensation? Cold in the extremities? If the answer to these questions is yes, it is very likely that you are suffering from circulation problems. And is that these types of disorders are more common than we think, especially in summer, since it is the main problem of patients who attend primary care during these dates.
Poor blood circulation can trigger multiple consequences in the body, some of them visible to the naked eye. These are the most common:
- Cold extremities
It is one of the main symptoms of poor circulation. Because the blood is more difficult to reach the ends of the body, there is a decrease in body temperature in the affected areas.
- Tingling and itching sensation
Numbness or tingling in the extremities indicates that fatty deposits are blocking blood flow in the arteries. In this way, blood is prevented from flowing to the extremities, producing a sensation of numbness.
- Constant exhaustion
It is another of the symptoms that warn us that the necessary nutrients are not reaching our body. The blood is pumped more slowly and, therefore, the transport of oxygen, vitamins and nutrients to our muscles is slower. For all this, it is normal for us to notice that the body weighs us down and even costs us more to move than usual.
- Appearance of varicose veins in the legs
These unsightly conditions also called varicose veins, occur due to the weakness of the venous walls and the malfunction of some valves, which ends up producing an abnormal accumulation of blood that causes the veins to widen and dilate .
- Increase in “spider veins”
Sometimes we do not know how to distinguish varicose veins from those called, technically, telangiectasias. They are similar in terms of etiology, but instead are smaller, have a reticular appearance, their color is usually reddish or blue and occur in the most superficial layer. In addition, it is very important to know that they do not entail a major health problem, but that they are more of an aesthetic problem.
- Swelling in the feet and hands
In summer, due to heat, vasodilatation of the veins occurs. This together with the force of gravity, which causes the blood to concentrate in the area of the feet, and the greater difficulty for the venous return due to the increase of the own flow, can produce this symptom. But beware, because excess fluids could also have their origin in a kidney problem.
- Cyanosis or slight blue discoloration of the skin
When the circulation is not adequate, the required concentration of oxygen does not reach the skin, causing these visible symptoms. They appear mostly on the tips of the fingers and on the lips.
- Slow healing of wounds It
can occur when the immune system is not working properly. As a result of poor circulation, the white blood cells responsible for it do not travel at the right speed, since blood cannot transport them.
- Ulcers on the legs and feet
These are losses of the skin (in all or some of its layers) that do not heal well and that can be accompanied by inflammation. The most frequent cause is poor circulation of blood (arterial and venous ulcers).
Vitamins for poor blood circulation
Niacin Niacin is a B vitamin that supports healthy blood circulation. Studies show that niacin deficiency is very rare because most people get enough of the food. Foods rich in niacin include beets or beets, fish, peanuts and sunflower.
In addition, many breads and cereals are fortified with niacin. Niacin is also known to reduce bad cholesterol levels , thus preventing hardening of blood vessels or atherosclerosis.
While some people can take niacin supplements for the prevention of atherosclerosis , excess niacin can have adverse effects. For this reason, it is necessary to consult your doctor about the correct dosage.
Vitamin E Vitamin E improves blood circulation by enlarging blood vessels to allow blood flow without impediments. Vitamin E is also required in the production of red blood cells and the prevention of coagulation. Check Amazon list of supplements for blood circulation
Foods rich in vitamin E include green leafy vegetables, nuts, seeds and vegetable oils. In addition, most cereals, fruit juices and margarine are fortified with vitamin E . Like other vitamins in the bloodstream, if you intend to take vitamin E supplements, be sure to talk to your doctor so you do not take excessive amounts.
Vitamin C Also known as ascorbic acid, vitamin C helps prevent the buildup of plaque and atherosclerosis that could otherwise impede blood flow. Ascorbic acid also helps keep blood vessels flexible. Fruits such as strawberries, oranges, watermelon, kiwi, grapefruit, melon, mangoes and tomatoes and vegetables such as broccoli , green leafy vegetables, Brussels sprouts and winter squash are some of the best foods with vitamin C.
Vitamin K Vitamin K is critical for blood clotting. Its deficiency leads to excessive bleeding or bleeding that can start with the nose or gums. Studies indicate that the increase in vitamin K intake may decrease the risk of bleeding due to liver disease, syndromes associated with malabsorption or long-term use of antibiotics. Foods rich in vitamin K include kale, spinach, green tea, dark green lettuce, cabbage, turnip and asparagus.
Vitamin B6 Vitamin B6 improves circulation by its ability to fight radicals that cause the hardening of blood vessels. Rich sources of vitamin B6 include tuna, turkey breast, chicken breast, garlic and mustard greens.
Vitamin Q10 is not actually a proper vitamin because it can be made by the body itself. However, the body’s Q10 production decreases with age. Q 10, as a coenzyme, plays a central role in the body’s energy production and is therefore particularly important for the cells of the heart muscle. A Q10 deficiency can affect the performance of the entire organism.
Minerals to improve blood circulation
Potassium Potassium helps circulation by regulating blood. Raisins, figs, wheat germ and bran wheat are good sources of potassium.
Magenesium Magnesium, a mineral that works together with calcium to regulate muscle function, can help prevent calcification of the arteries.
Exercise is one of the most effective ways to improve circulatory health. And that does not mean you have to get involved in extreme physical activity. Research shows that easy exercise such as , walking, swimming or cycling for 30 minutes a day is adequate to maintain perfect blood circulation. Take time to exercise, especially if your work involves a lot of sessions.
Take infusions of ginkgo biloba or green tea In this regard, studies have found that green tea has many medicinal properties that include improving the functioning of the cells lining blood vessels. Drinking green tea regularly can reduce the risk of diseases such as heart disease and cancer. Watch for organic green tea for better results.