Despite what you might think, spider veins are incredibly common: formed by clusters of capillaries growing close to the surface of the skin, they are incredibly common and are usually found on the face and legs. They look like a cluster of tiny blood vessels, often taking on a spider web or tree like formation and they are usually red or blue in colour. They don’t generally cause discomfort but if they are painful or in some cases cause skin sores, then contact your GP.

There are many reasons why you might develop spider veins. Being constipated or overweight, hormonal changes or a family history of circulatory disorders can increase your risk. However, nutrition and what you eat can play a huge role in determining your risk of developing spider veins. But what can you do to help? Luckily, a group of plant compounds known as flavonoids have been linked to improved capillary health and the reinforcement of blood vessel walls³, two important factors relating to spider veins. These wonderful compounds are found in fruit and vegetables, as well as in whole grains, pulses, teas and spices. With this in mind here’s a little more information on flavonoids, and how they contribute to healthy blood vessels.

What are flavonoids and anthocyanidins in particular?

Flavonoids are a diverse group of plant chemicals, or phytochemicals, which give fruits and vegetables their colour. A division of the flavonoid family called anthocyanidins have been identified as being particularly active in supporting and repairing collagen. Collagen is a protein manufactured in the body which is a structural part of blood vessels. The more brightly coloured a fruit or veg, the more likely it is to be high in flavonoids.

How can anthocyanidins help with spider veins?

Flavonoids and particularly anthocyanidins are a safe and natural approach to supporting blood vessel health. In fact, research has now established that diets low in these important compounds are likely to result in compromised or weakened collagen and hence damaged blood vessel walls. It is thought that flavonoids help to support the tone and elasticity of the blood vessel wall¹.

How can I include more flavonoids in my diet?

Almost all fruits, vegetables and herbs contain good levels of flavonoids, and even red wine and green tea have been shown to have high levels of flavonoids. In fact, it’s claimed that red wine has positive benefits for the cardiovascular system — but don’t forget everything in moderation, so a glass with your meal is enough!

You can make sure you’re getting plenty of flavonoids in your diet by including a broad variety of fruit and vegetables. Ideally aim to consume at least seven portions per day, which should include two to three fruit and a minimum of four different types of vegetables. Make sure you’re eating a wide variety of different plant foods, and include some purple, red and blue fruit and veg in your diet too, as these are the richest in flavonoids. These coloured gems include berries of all kinds, red grapes, purple sprouting broccoli and purple sweet potatoes.

The first steps when changing your diet always seem the hardest. However, it needn’t be complicated: just make adding flavonoid-rich foods to your diet a habit rather than a chore. Add some berries to your breakfast, put them in your yoghurt or have them as a snack in the afternoon, instead of reaching for the biscuit jar. You can also try looking for purple vegetable varieties as an alternative to your regular potato or carrots – they’re becoming ever more popular in the supermarkets.

Research has uncovered how cooking flavonoid-rich foods can affect them in individual ways: some fruit and veggies will be affected negatively by heat, whereas others are affected positively, becoming more ‘bioavailable’ once cooked. So it’s best to include a variety of raw and cooked fruit and vegetables in your diet to ensure your body is getting all of the benefits².

For many of us, taking flavonoids in supplement form can be a good insurance policy to ensure our body receives all the nutrients it needs. Remember supplementation cannot be a substitution for a balanced diet. But if you currently have spider veins, or they tend to run in your family, it may help to support your intake of flavonoids to protect your skin and general health long term.

To find out more about the effects of nutrition on your circulatory health have a look around our website or speak to one of our Nutrition Advisors.

References

1. Bergan JJ, Schmid-Schonbein GW, Takase S. Therapeutic approach to chronic venous insufficiency and its complications: place of Daflon 500 mg. Angiology 2001;52(Suppl 1):S43-7.
2. Filis KA et al., (2000) Therapeutic efficacy of flavonoids in oedema following reperfusion on acutely ischaemic legs, International angiology 18 (4): 327 – 30.
3. Kozłowska A, Szostak-Wegierek D. (2014) Flavonoids–food sources and health benefits https://www.ncbi.nlm.nih.gov/pubmed/25272572

 

Catherine Jeans

Catherine Jeans is a highly qualified and experienced Nutritional Therapist. She is regularly called upon by the media to comment and provide expert opinion on nutrition topics, as well as providing workshops online and around the UK for corporations, schools, charities and individuals who want to eat better and live better. Catherine is passionate about the link between what we eat and our health, and educates her clients on simple ways to transform your diet and in turn your wellbeing.