The blood circulation in the legs decreases as a person ages. It becomes more pronounced if the person is following a sedentary lifestyle, indulges in drinking alcohol, smoking and unhealthy eating practices. However, other than these two reasons the commonly ignored cause of poor blood circulation in the legs of adults and elderly is the vitamin deficiency. Treating constricted flow of blood in the legs is essential to avoid the problem of peripheral neuropathy or atherosclerosis. Today there are many treatments involving herbs, massagers, compression socks, and garments advertised on TV and internet for promoting good blood circulation in the body. But one of the important things to consider is the intake of vitamins that are crucial for proper functioning of circulatory system. Vitamins ensure that blood flows quickly through the blood vessels, capillaries and arteries. Below are various vitamins that you need to be taking every day for good blood circulation in legs.
There are eight B vitamins, out of this Niacin is one of the vitamins that regulate blood circulation in the body. The deficiency of niacin is rare, however, one can eat foods such as beets, fish, peanuts, and sunflower seeds to increase the level of niacin in the body. There are also bread and cereals that come fortified with niacin. Make sure you take the right amount of niacin as too much of niacin can lead to thinning of blood and cause other side effects. Along with promoting blood circulation, niacin also helps to lower the bad cholesterol level in the body.
Vitamin E has a widening effect on the blood vessels which positively affect the circulatory system by preventing clotting of blood inside the blood vessels. Also, Vitamin E is one of the elements used by the body to create red blood cells. The foods including nuts, seeds, green leafy vegetables, fruit juices, cereals, and margarine contain abundant quantities of Vitamin E. Excess consumption of Vitamin E can cause side effects such as diarrhea, nausea, stomach cramps, weakness, fatigue, blurred vision, bruising headache, rash, and bleeding.
Vitamin C or Ascorbic Acid prevents the build-up of plague and keeps the interior of blood vessels clean. Moreover, Vitamin C keeps the arteries flexible for the smooth flow of blood in the legs. Fruits rich in Vitamin C are tomatoes, cantaloupe, strawberries, oranges, watermelon, kiwi, grapefruit and mango. Broccoli, Brussels sprouts, cabbage, leafy green, and winter squash are some of the vegetables having Vitamin C. Since Vitamin C is soluble in water, there are no side effects associated with over dosage.
Vitamin K is a key nutrient that regulates the clotting of blood. When the body is deficient of Vitamin K it cannot efficiently coagulate the blood which leads to excessive bleeding and oozing of gums and nose. With the increase of Vitamin K intake, hemophilia, liver bleeding and malabsorption syndrome can be avoided. Vitamin K is abundant in cabbage, green tea, turnip greens, kale, spinach, asparagus, and dark green lettuce.
Potassium affects the width of blood vessels. With optimum levels of potassium in the body, shrinking of arteries is controlled with ageing. This increases the flow of blood and supports the metabolism of tissues. It suppresses the effect of sodium, enhances excretion of sodium in the urine, and decreases hypertension in the body. Intake of Potassium supplements has shown to decrease the risk of stroke. Foods rich in potassium include Sweet potato, Winter squash, White beans, Potato, orange juice, Yogurt, Cantaloupe, Broccoli, and Banana. Meat sources such as Pork, Salmon, Chicken breast, and Tuna are high sources of potassium.
Vitamin B6 fights oxidative or free radicals that are responsible for stiffness in the arteries. This vitamin keeps the nervous system healthy and enables hemoglobin creation and proper circulation of blood throughout the body. The main functions of this vitamin include energy boost, healthy metabolism, proper liver function and healthy blood flow. Vitamin B6 plays a vital role in preventing chronic pains like rheumatoid arthritis. The symptoms of B6 deficiency include fatigue, joint pain, anxiety, depression, anemia and muscle pains in the body. Some of the food sources of Vitamin B6 are Turkey breast, garlic, chicken breast, Mustard greens, nuts, beans and legumes.