Food Items To Include In Your Diet If You Have Varicose Veins

Introduction

Varicose veins, also known as spider veins, varicose or varicosities, are twisted or enlarged veins, occurring mainly in the legs. Varicose veins occur when the veins become dilated, enlarged and overfilled with blood. They tend to be bluish purple or red in colour. Varicose veins is a common condition, especially among women. Around 25 to 30 per cent of adults suffer from varicose veins, especially in the lower legs¹.  

Regular veins have one-way valves that are designed to block blood from flowing backwards. When regular valves fail to perform as they are supposed to, blood begins to collect in the veins rather than continuing toward your heart. This causes the veins to enlarge. Varicose veins mostly occur in the lower leg area because these veins are the farthest from the heart with gravity making it more difficult for the blood to flow upwards². 

With blood accumulating in your veins, varicose may cause discomfort, inflammation and pain in the affected area. So, this condition requires proper diagnosis and management. However, in addition to that, your doctor may recommend certain changes in diet and food to help you temporarily deal with the discomfort. 

Best Food Items for People with Varicose Veins

Some of the food habit changes and additions you can inculcate in your diet are as follows: 

1. Beetroot

Beetroots contain a naturally occurring compound called betacyanin. This compound is what majorly contributes to the red colour of beets. Betacyanin is a phytochemical compound that lowers the levels of homocysteine (an amino acid that forms proteins) in the body³. Having high levels of homocysteine can damage blood vessels and lead to blood clots⁴. Thus, beets can help improve the condition of varicose veins.  

2. Ginger

For many centuries, ginger has been used in Indian households as a spice as well as for its medicinal properties. It may help deal with the symptoms of varicose because it aids in increasing blood circulation and dissolving fibrin in the blood vessels⁵.  

3. Turmeric

Since ancient times, turmeric has been used in Ayurvedic and traditional Chinese medicine to unclog blood vessels and promote effective blood circulation. Curcumin, an active ingredient in turmeric, increases the production of nitric oxide, which in turn facilitates better blood flow and circulation⁶ 

4. Apples

Fruits like apples, bananas and pears are high in fibre content. High fibre fruits lower the chances of inflammation and help with your overall health. Apples are high in rutin, a powerful antioxidant compound that helps to keep veins healthy.  

5. Grapes

Red and purple grapes are loaded with flavonoids and vitamins along with oligomeric proanthocyanidins, also known as OPCs, which some researchers believe could lessen vein and leg swelling⁸. 

6. Cherries

Like apples, cherries are loaded with rutin. Rutin is a flavonoid that helps lower cholesterol and blood pressure, as well as keep your veins healthy. In addition, this flavonoid is also anti-inflammatory, an excellent source of antioxidants and lowers the chance of blood clots⁹. 

7. Raw nuts and seeds

Nuts are rich in niacin and vitamin B3, which are essential nutrients for blood flow and help improve blood circulation¹⁰. Hemp, sunflower, flax and chia seeds are some foods rich in omega 3 fatty acids and fibre. They are also a good source of anti-inflammatory proteins that help in removing cholesterol and promoting blood flow quality¹¹. 

8. Green leafy vegetables

Leafy green vegetables such as kale and lettuce are excellent sources of magnesium, a mineral that plays a key role when it comes to managing blood circulation and blood flow¹².  

9. Avocado

Some fats are good for your health and your veins, such as the fats found in avocado¹³. Avocados are also a great source of vitamins C and E, potassium and magnesium, overall helping in improved blood circulation. 

10. Cinnamon

Cinnamon is a powerful spice known for regulating blood sugar levels and insulin resistance in type 2 diabetes. Other benefits of cinnamon include the ability to increase blood flow and promote circulation. Cinnamon helps blood vessels to dilate and widen, which makes it easier for blood to flow throughout your body⁵.  

While in traditional medicine, these foods have been recommended to be beneficial for varicose veins, there is limited scientific evidence to support their use. Nonetheless, they are worth a try. However, please remember that these should only be an adjunct to medical therapy and never a replacement. Also, if you have any other medical issue like diabetes, it’s best to discuss with your doctor before including any new food item in your routine diet. 

Flavonoid-rich diets such as green leafy vegetables and grapes may aid in the reduction of varicose veins in some people. Flavonoids may increase blood flow, stopping the blood from pooling in the veins and aiding in its movement. They may also relax blood vessels and lower the blood pressure in the arteries, which may lessen the occurrence of varicose veins¹⁶. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Foods to Avoid While Suffering from Varicose Veins

The following list of foods to be avoided with varicose veins^14,15: 

• Refined carbohydrates: People with varicose vein symptoms should avoid refined carbohydrates or simple carbohydrates as much as possible. They are responsible for chronic diseases and largely contribute to poor vein health. The absence of fibre in refined carbohydrates causes strain during excretion. As a result of this, it causes pressure to build up in the veins of the lower rectum and may damage them. 
• Canned foods: Canned foods are lined with a chemical called Bisphenol. Bisphenol creates a mimic of oestrogen and affects the hormones in our body which can cause or worsen varicose veins. Its best to opt for fresh foods instead of buying canned goods.  
• Foods with added sugar: Chocolates, cakes and cookies are processed foods that often contain high amounts of added sugar which contributes to obesity and weight gain.  
• Fried foods: Fried foods have very little nutrition content, almost negligible fibre, are hard to digest and not exactly healthy. They should be avoided until the condition of varicose veins has lessened.  
• Alcohol: This one goes without saying, but alcohol is probably the worst on this list. Steer clear from consuming alcohol if you have varicose veins.  
• Red meat: Red meat is quite hard to digest. It has little fibre and it takes a lot of effort to digest a couple of red meat pieces. Avoid consuming dishes that include red meat. 
• Salty foods: Foods with high sodium content like ham, pizza and hot dogs should be limited. A high concentration of sodium in the blood causes the body to retain more water than usual. This causes an increase in blood pressure in the veins. This increase in pressure can cause swelling and water retention in the legs.  
• Caffeinated beverages: Strong coffee or other kinds of beverages should be avoided as long as your symptoms are not gone. 

Researchers have found that grape seed extract from the plant Vitis vinifera may help relieve swelling in the lower legs and other symptoms of varicose veins. However, I suggest grape seed extract should be taken only after the recommendation from the doctor as it may interact with some drugs like blood thinners¹⁷.

Dr. Rajeev Singh, BAMS

Varicose Vein-Friendly Recipes to Try

When it comes to varicose veins, it is best to consume homemade food items with the above ingredients. You must follow a healthy diet that is per your doctor’s suggestions and body needs. Here are some interesting recipes you may try on: 

1. Carrot and Ginger Soup

• Heat the oil in a heavy pan. 
• Add chopped onion and cook until translucent. 
• Add chopped carrots, lentils, chilli flakes and stock. 
• Simmer for 15 minutes or until the lentils are cooked. 
• Remove from the heat. 
• Grate the root ginger and add the orange juice and zest. 
• Use your blender until smooth and reheat if necessary. 
• Serve hot with bread or alone as an appetizer. 

2. Beetroot Raita

• Take 2-3 beetroots and boil them. Grate it and set it aside. 
• Take a medium-sized pan and put it on the stove. 
• Pour olive oil into the pan and heat it. 
• Add chopped ginger and garlic and gently sauté it till light brown in colour. 
• Add the grated beetroot and mix well. 
• After 1-2 minutes, add salt and pepper as required. 
• Turn off the flame. Take the mixture and transfer it to a heat-resistant bowl to let it cool. 
• In a separate bowl, add hung curd and mix well.  
• After the beetroot mixture has cooled down to room temperature, mix it with the hung curd. 
• Enjoy this as a great evening snack. 

3. Quinoa Stuffed Bell Pepper

• Cook the quinoa in vegetable broth. Check the package to see how to cook quinoa. 
• Sauté chopped onions in a skillet until transparent then add garlic. 
• Add black beans, diced tomatoes and sweet corn. 
• Season, cook and stir for 4-5 minutes then add the cooked quinoa. 
• Slice bell peppers halfway and remove the seeds. 
• In a baking tray, line it with a baking sheet to avoid the bell peppers from sticking. 
• Spoon the filling into each pepper then sprinkle some grated cheese.  
• Bake the peppers until they are soft and the cheese has melted. 
• Enjoy as an amazing snack with friends and family. 

Conclusion

Blood vessels transport blood throughout the body, their health is essential for proper blood flow and overall circulation.  Although medical treatment remains the cornerstone of management of blood vessel conditions like varicose veins, it’s a good idea to include food items that are beneficial for proper blood flow and avoid those that may harm. When you eat healthy foods and indulge in exercises that improve circulation, you are allowing your cardiovascular health to remain healthy and lessen your risk of problems like varicose veins.  

Frequently Asked Questions (FAQs)

References

1. Bulging Veins [Internet]. NIH News in Health. 2019. Available from: https://newsinhealth.nih.gov/2019/08/bulging-veins 
2. Tisi PV. Varicose veins. BMJ Clin Evid. 2011; 2011:0212. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3217733/
3. McRae MP. Betaine supplementation decreases plasma homocysteine in healthy adult participants: a meta-analysis. Journal of Chiropractic Medicine. 2013 Mar;12(1):20–5. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3610948/  
4. MedlinePlus. Homocysteine Test: MedlinePlus Lab Test Information [Internet]. Medlineplus.gov. 2018. Available from: https://medlineplus.gov/lab-tests/homocysteine-test/ 
5. Mostafa RE, Ali DE, El-Shiekh RA, El-Alfy AN, Hafeez MSAE, Reda AM, et al. Therapeutic applications of natural products in the management of venous diseases: a comprehensive review. Inflammopharmacology [Internet]. 2025 Apr;33(4):1673–712. Available from: https://pubmed.ncbi.nlm.nih.gov/40074995/ 
6. Campbell MS, Fleenor BS. The emerging role of curcumin for improving vascular dysfunction: A review. Critical Reviews in Food Science and Nutrition. 2017 Aug 21;58(16):2790–9. Available from: https://pubmed.ncbi.nlm.nih.gov/28662351/ 
7. Ganeshpurkar A, Saluja AK. The Pharmacological Potential of Rutin. Saudi Pharmaceutical Journal. 2017 Feb;25(2):149–64. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5355559/ 
8. Sharafan M, Malinowska MA, Ekiert H, Kwaśniak B, Sikora E, Szopa A. Vitis vinifera (Vine Grape) as a Valuable Cosmetic Raw Material. Pharmaceutics [Internet]. 2023 May 1;15(5):1372. Available from: https://www.mdpi.com/1999-4923/15/5/1372/htm 
9. Enogieru AB, Haylett W, Hiss DC, Bardien S, Ekpo OE. Rutin as a Potent Antioxidant: Implications for Neurodegenerative Disorders. Oxidative Medicine and Cellular Longevity. 2018 Jun 27;2018:1–17. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6040293/ 
10. Morgillo S, Hill AM, Coates AM. The Effects of Nut Consumption on Vascular Function. Nutrients. 2019 Jan 8;11(1):116. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6356931/ 
11. Duarte S, Shah MA, Sanches Silva A. Flaxseed in Diet: A Comprehensive Look at Pros and Cons. Molecules [Internet]. 2025 Mar 16;30(6):1335. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11945857/ 
12. National Institutes of Health. Magnesium [Internet]. National Institutes of Health. 2022. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 
13. Zuraini NZA, Sekar M, Wu YS, Gan SH, Bonam SR, Mat Rani NNI, et al. Promising Nutritional Fruits Against Cardiovascular Diseases: An Overview of Experimental Evidence and Understanding Their Mechanisms of Action. Vascular Health and Risk Management. 2021 Nov;17:739–69. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8631183/ 
14. Man AWC, Li H, Xia N. Impact of Lifestyles (Diet and Exercise) on Vascular Health: Oxidative Stress and Endothelial Function. Oxidative Medicine and Cellular Longevity. 2020 Sep 26;2020(1):1–22. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7533760/ 
15. Institute RJRJ is a communications writer for SW. Study shows link between canned food, exposure to hormone-disrupting chemical [Internet]. News Center. Available from: https://med.stanford.edu/news/all-news/2016/06/link-between-canned-food-exposure-to-hormone-disrupting-chemical.html 
16. Linus Pauling Institute, Oregon State University. Flavonoids [Internet]. Corvallis, OR: Oregon State University; [cited 2025 Nov 19]. Available from: https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids
17. National Center for Complementary and Integrative Health. Grape Seed Extract: Usefulness and Safety [Internet]. Bethesda (MD): NCCIH, NIH; [cited 2025 Nov 19]. Available from: https://www.nccih.nih.gov/health/grape-seed-extract

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