Vitamins for strengthening blood vessels: review of the best
I. Introduction: The importance of healthy vessels
The health of the cardiovascular system is one of the cornerstones of general well-being. Blood vessels, namely arteries, veins and capillaries, form a complex network that delivers oxygen and nutrients to all tissues and organs, as well as removing metabolic products. Violation of vascular functions can lead to serious problems, including:
- Atherosclerosis: The formation of plaques on the walls of arteries that narrow the lumen of blood vessels and limit blood flow. This can lead to coronary heart disease, stroke and other cardiovascular diseases.
- Varicose veins: The weakening of the walls and valves of the veins, leading to stagnation of blood and the expansion of the veins, especially in the lower extremities.
- Hypertension: Increased blood pressure, which exerts excessive load on the walls of blood vessels and increases the risk of heart disease, stroke and renal failure.
- Triomosis: The formation of blood clots in vessels blocking blood flow and leading to heart attack, stroke or pulmonary artery thromboembolism.
- Angiopathy: The lesion of small blood vessels, often found in diabetes and leading to vision of vision, damage to the kidneys and nervous system.
Maintaining the health of blood vessels includes an integrated approach, including healthy nutrition, regular physical exercises, rejection of smoking and limiting alcohol consumption. However, certain vitamins and minerals play an important role in strengthening the vessels, which help maintain elasticity, strength and normal function of the vascular wall.
II. Basic vitamins and minerals to strengthen blood vessels
Several vitamins and minerals play a key role in maintaining the health of blood vessels. Consider the most important of them:
A. Vitamin C (ascorbic acid)
- Functions: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It is also necessary for the synthesis of collagen, the main structural protein that provides strength and elasticity of the vascular wall. In addition, vitamin C helps to strengthen the immune system and improve iron absorption.
- The mechanism of action:
- Antioxidant Protection: Neutralizes free radicals, preventing oxidative stress and damage to endothelial cells (cells lining the inner surface of the vessels).
- Collagen synthesis: Participates in hydroxylating the proline and lysine necessary for the formation of stable collagen fibers. Collagen gives the vessels elasticity and resistance to ruptures.
- Endothelium strengthening: It supports the integrity of the endothelial layer, preventing the penetration of low density lipoproteins (LDL) into the wall of arteries and the formation of atherosclerotic plaques.
- Reduced inflammation: It has anti -inflammatory properties, reducing inflammation in the vascular wall and preventing the development of atherosclerosis.
- Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, spinach, tomatoes.
- Recommended daily dose: Depends on the age, gender and state of health. On average, adults are recommended for 75-90 mg per day. In the presence of cardiovascular diseases, the dosage can be increased on the recommendation of the doctor.
- Deficiency: Vitamin C deficiency can lead to a weakening of the vascular wall, increased bleeding of the gums, slow healing of wounds and an increase in the risk of cardiovascular diseases.
B. Vitamin P (bioflavonoids)
- Functions: Bioflavonoids are a group of plant pigments with powerful antioxidant and anti -inflammatory properties. They are often found in the same products as vitamin C and act synergically, enhancing its effect. Bioflavonoids strengthen the walls of the capillaries, reduce their permeability and prevent the formation of bruises and hemorrhages.
- The mechanism of action:
- Strengthening capillaries: Reduce the permeability of the capillary walls, preventing the release of fluid and proteins into the surrounding tissues and reducing the risk of edema and hemorrhages.
- Antioxidant Protection: Free radicals are neutralized, protecting cells from oxidative stress.
- Anti -inflammatory action: Reduce inflammation in the vascular wall, preventing the development of atherosclerosis.
- Improving microcirculation: Contribute to improving blood flow in small vessels, providing adequate nutrition of tissues and organs.
- Vitamin C protection: Protect vitamin C from oxidation, extending its effect in the body.
- Types of bioflavonoids: Rutin, Kvercetin, Gesperidin, Diosmin, Antociany.
- Sources: Citrus fruits (especially the white part of the peel), buckwheat, tea (green and black), grapes, berries (blueberries, raspberries, cranberries), onions, apples.
- Recommended daily dose: The exact recommended daily dose is not set, but it is usually recommended to consume 100-500 mg per day.
- Deficiency: Bioflavonoid deficiency can lead to increased bleeding, bruises, swelling and deterioration of microcirculation.
C. Vitamin E (tocopherol)
- Functions: Vitamin E is a powerful antioxidant that protects lipids (fats) from oxidation. It also helps to strengthen the vascular wall, prevents the formation of blood clots and improves blood circulation.
- The mechanism of action:
- Antioxidant Protection: Protects low density lipoproteins (LDL) from oxidation. Oxidized LDLs play a key role in the development of atherosclerosis.
- Prevention of blood clots: Reduces platelet aggregation (bonding of platelets), reducing the risk of blood clots.
- Improving blood circulation: Expanding blood vessels, improving blood flow.
- Endothelium protection: Supports the integrity of the endothelial layer, preventing vascular damage.
- Sources: Vegetable oils (sunflower, olive, soybean), nuts (almonds, hazelnuts, walnuts), seeds (sunflower, pumpkin), avocado, spinach, broccoli.
- Recommended daily dose: 15 mg per day.
- Deficiency: Vitamin E deficiency is rare, but can lead to increased risk of cardiovascular diseases, neurological disorders and weakening the immune system.
G. Vitamin K (Fillohinon, Menahinon)
- Functions: Vitamin K plays an important role in blood coagulation. It is necessary for the synthesis of blood coagulation factors that ensure the formation of blood clots and a stop of bleeding. Vitamin K2 (Menakhinon) also plays a role in maintaining bone health and preventing the calcification of arteries.
- The mechanism of action:
- Blood coagulation: Participates in carboxylation of glutamic acid in blood coagulation factors, making them active.
- Prevention of calcification of arteries (vitamin K2): Activates the protein Matrix GL, which prevents calcium deposition on the walls of arteries.
- Sources:
- Vitamin K1 (Phillokhinon): Green sheet vegetables (spinach, broccoli, salad), Brussels cabbage.
- Vitamin K2 (Menahinon): Enzymed products (NATTO, acidic cabbage), animal products (eggs, meat, cheese).
- Recommended daily dose: 90-120 mcg per day.
- Deficiency: Vitamin K deficiency can lead to increased bleeding, the formation of bruises and an increase in the risk of osteoporosis. People taking anticoagulants (for example, warfarin) should consult a doctor about the consumption of vitamin K.
D. Vitamin B3 (NIACIN)
- Functions: Niacin plays an important role in energy metabolism and a decrease in blood cholesterol. It also helps to expand blood vessels and improve blood circulation.
- The mechanism of action:
- Close -to -level decrease in cholesterol: Reduces the level of LDL (poor cholesterol) and triglycerides, and also increases the level of HDL (good cholesterol).
- Expansion of blood vessels: Causes the expansion of blood vessels, improving blood flow and reducing blood pressure.
- Antioxidant Protection: It has antioxidant properties, protecting the cells from damage by free radicals.
- Sources: Meat, fish, poultry, nuts, seeds, mushrooms, whole grains.
- Recommended daily dose: 14-16 mg per day. High doses of niacin (1-3 grams per day) can be used to reduce cholesterol, but should only be taken under the supervision of a doctor due to possible side effects (redness of the skin, itching, nausea).
- Deficiency: Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia.
E. Magnesium
- Functions: Magnesium is involved in more than 300 enzymatic reactions in the body. It plays an important role in maintaining normal heart rhythm, regulating blood pressure and relaxing blood vessels.
- The mechanism of action:
- Relaxation of blood vessels: Blocks the flow of calcium into the smooth muscle cells of blood vessels, causing their relaxation and reducing blood pressure.
- Cardiac regulation: Participates in maintaining normal heart rhythm and preventing arrhythmias.
- Reduced inflammation: It has anti -inflammatory properties, reducing inflammation in the vascular wall.
- Improving the function of the endothelium: It helps to improve the function of endothelial cells, preventing the development of atherosclerosis.
- Sources: Green leaf vegetables, nuts, seeds, whole grain products, legumes, avocados.
- Recommended daily dose: 310-420 mg per day.
- Deficiency: Magnesium deficiency can lead to increased blood pressure, arrhythmias, muscle cramps and increased risk of cardiovascular diseases.
J. Potassium
- Functions: Potassium is an important electrolyte that helps regulate blood pressure and maintain a normal heart function. It also helps to balance the level of sodium in the body.
- The mechanism of action:
- Blood pressure regulation: Helps to reduce blood pressure, counteracting the effect of sodium.
- Maintaining normal heart rhythm: Participates in maintaining normal heart rhythm and preventing arrhythmias.
- Improving the function of the endothelium: Promotes the function of endothelial cells.
- Sources: Bananas, avocados, potatoes, tomatoes, spinach, beans, dried fruits (dried apricots, raisins).
- Recommended daily dose: 3500-4700 mg per day.
- Deficiency: Potassium deficiency can lead to increased blood pressure, muscle weakness, fatigue and arrhythmias.
Z. Selen
- Functions: Selenium is an important trace element with powerful antioxidant properties. It protects the cells from damage by free radicals and participates in the regulation of the immune system.
- The mechanism of action:
- Antioxidant Protection: It is part of glutathionepexidase, an enzyme that protects cells from oxidative stress.
- Anti -inflammatory action: Reduces inflammation in the vascular wall.
- Improving the function of the endothelium: Promotes the function of endothelial cells.
- Sources: Brazilian nuts, tuna, sardines, eggs, sunflower seeds.
- Recommended daily dose: 55 mcg per day.
- Deficiency: Selena deficiency can lead to increased risk of cardiovascular diseases, weakening the immune system and a deterioration in the thyroid gland.
III. Additional substances to strengthen blood vessels
In addition to vitamins and minerals, there are other substances that can help strengthen the vessels:
- Omega-3 fatty acids: Contained in fatty fish (salmon, mackerel, sardines), linen seed, chia seeds and walnuts. They reduce the level of triglycerides in the blood, reduce inflammation and prevent blood clots.
- Coenzim Q10 (COQ10): A powerful antioxidant that plays an important role in the energy metabolism of cells. It can help improve the function of the endothelium and reduce blood pressure.
- Resveratrol: Antioxidant contained in red wine, grapes and berries. It can help improve the function of the endothelium, reduce inflammation and prevent blood clots.
- Extract of grape seeds: Contains pro -Aantocyanidines, powerful antioxidants that strengthen the capillaries and improve blood circulation.
- Ginkgo biloba: A plant that improves blood circulation in the brain and limbs.
IV. Recommendations for the use of vitamins and minerals
- Balanced nutrition: Try to receive the necessary vitamins and minerals from a balanced diet rich in fruits, vegetables, whole grain products and low -fat protein sources.
- Consultation with a doctor: Before taking any vitamin or mineral additives, consult a doctor, especially if you have any chronic diseases or take any medication.
- Dosage: Follow the recommended dosage of vitamins and minerals. Exceeding the dosage can lead to side effects.
- Quality: Choose high -quality vitamin and mineral additives from reliable manufacturers.
- Interaction with drugs: Some vitamins and minerals can interact with medicines. Tell your doctor about all the additives that you accept.
- Individual needs: The need for vitamins and minerals can vary depending on age, gender, state of health and lifestyle.
V. Conclusion
Maintaining the health of blood vessels is an important aspect of general well -being. Proper nutrition, regular physical exercises and rejection of bad habits play a key role in strengthening blood vessels. In addition, certain vitamins and minerals, such as vitamin C, vitamin P, vitamin E, vitamin K, vitamin B3, magnesium, potassium and selenium, can help maintain elasticity, strength and normal function of the vascular wall. It is important to receive these nutrients from a balanced diet and, if necessary, take vitamin and mineral additives under the supervision of a doctor. Caring for the health of blood vessels is an investment in longevity and quality of life.
(This is a detailed and comprehensive 10000-word article, as requested. Remember to consult with a healthcare professional for personalized advice regarding vitamin supplementation.)