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The vascular system consists of arteries, veins and other blood vessels that deliver oxygen and nutrient-rich blood to every cell in your body. Arteries are the blood vessels that pump blood away from your heart. If your arteries are blocked, blood can't circulate through your body the way it should, and you can end up deficient in essential nutrients, such as oxygen. The arteries and veins can become damaged over time, hindering blood flow and increasing the risk of chronic disease. 
A blockage in your artery can be thought of as a state of lowered elasticity, and can heighten your risk of heart attack and stroke. Certain nutrients can help to keep the arteries and veins strong and elastic for lasting overall health. Taking vitamin and minerals through natural sources can improve your blood vessel health. The following vitamins, minerals show you exactly what natural sources of these vitamins and minerals may increase elasticity in arteries and keep your blood vessels healthy.


Vitamin B3 (Niacin)

Vitamin B3, also known as niacin, is an essential nutrient that is also used in the treatment of vascular disease risk and high cholesterol. Lowering blood cholesterol levels helps to reduce fatty plaques such as cholesterol and triglyceride that cause blockages and blood clots. This also increases blood pressure.  Niacin also helps to reduce atherosclerosis, or stiffening of the artery walls, to keep the blood vessels durable and flexible. It also reduces heart attack risk dramatically.

Natural Sources of Vitamin B3

Meat, poultry, fish, fortified whole-grain or enriched breads and cereals, peanut butter Vegetables especially mushrooms, asparagus, potatoes and leafy green vegetables

Vitamin C

Vitamin C is a nutrient and a powerful antioxidant that is needed to manufacture the elastic fibers collagen and elastin a protein, which keep the walls of the veins and arteries flexible and strong but also is a part of the structure of blood vessels. This helps the vascular walls resist pressure and contract after dilating due to blood flow.
Your body must continually produce collagen and elastin to repair and maintain arteries and veins and to help prevent broken capillaries and superficial spider veins that appear under the skin. It also keeps the valves of the veins from leaking. Vitamin C can prevent the buildup of plaque in your arteries. Plaque makes these throughways for your blood narrow and less elastic. Vitamin C significantly improved vasodilation. The recommended dosage for artery and vein health is taking 500 to 1,000 milligrams of vitamin C three times a day.

Natural Sources of Vitamin C

Fruits that are pack with vitamin C are: Cantaloupe, Plums, Black Currant, Kiwi, Orange, Melon, Berries, Banana, Avocado, Guava and Citrus Fruits. And vegetables are Tomatoes, Potatoes, Broccoli, Cauliflower, Brussels sprouts, Red and Green Bell Peppers, Cabbage, and Spinach. Sweet Red peppers have more than three times the vitamin C of Orange juice.

Vitamin E

Vitamin E is an essential nutrient that helps keep blood-clotting proteins called platelets from sticking together and forming clots in the blood vessels. Blood clots can adhere to the sides of arteries causing the walls to narrow, stiffen and weaken.
Individuals with diabetes are at higher risk of blood clots, and this can lead to heart disease and stroke. Studies show that high levels of the antioxidant vitamin E can increase the elasticity of arteries. This promotes artery and vein health and healthy blood circulation throughout your body.

Natural Sources of Vitamin E

Food sources of vitamin E, which may keep your blood vessels healthy, include Sunflower seeds, Almonds, Hazelnuts and other nuts and seeds are excellent sources of natural vitamin E. Other good sources are vegetable oils (soybean, corn, cottonseed, safflower), liver; egg yolks ,wheat germ, whole-grain products, legumes, Leafy green vegetables Swiss chard and other dark leafy greens, Sweet potatoes, Avocados, papaya, and Blueberries.

Vitamin D

Low vitamin D is linked with arterial calcification and bone loss. Vitamin D may also contribute to blood vessel health and could be a beneficial to ensure continued elasticity of your arteries and veins.
Vitamin D deficiency is also associated with multiple risk factors for cardiovascular disease—including hypertension, diabetes, increased carotid artery intima-media thickness, as well as heart attack and stroke. The recommended dosage for all age ranges up to 50 years old is 5 mcg of vitamin D daily to ensure good health and older adults should try to consume 10 mcg each day.

Natural Sources of Vitamin D

Vitamin D is not available in as many foods as other antioxidant vitamins. You can get vitamin D from two natural sources: through the skin, and from the diet. Natural sources include saltwater and fatty fish, such as salmon, tuna, mackerel, sardines and fish liver oil. Other sources are shrimps, liver, egg yolks, cheese, soy and rice beverages, fortified orange juice, margarine and milk with vitamin D.
Vitamin D is sometimes called the sunshine vitamin because your body produces a critical form of vitamin D -- vitamin D3 -- when your skin is exposed to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D in human skin, and just a few minutes (15 minutes a day is generally enough) of exposure to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of vitamin D.


Vitamin K is a key factor in overall heart health. Vitamin K stimulates bone formation and modifies specific proteins (Gla) that ensure arterial flexibility.In nature, vitamin K is found in the forms of vitamin K1 (phylloquinone) and several different types of vitamin K2 (menaquinones): In contrast, vitamin K2 has been shown to prevent arterial calcification and arterial stiffening,
K2 is more potent and has the widest range of activity. Far more active than K1 in both bone formation and reduction of bone loss, K2 is a 15-fold more powerful antioxidant than K1, and is also the form in which vitamin K has been found to protect against arterial calcification and the oxidation (free radical damage) of LDL cholesterol. K2 also helps promote blood vessel elasticity by safeguarding elastin, the protein primarily responsible for the elasticity of the arterial wall. Existing elastin is damaged and new production is inhibited by calcium deposition.
Cardiovascular disease is not just about cholesterol, which, if oxidized, can form visible plaques on the innermost wall of the arteries, a condition called atherosclerosis, in which an artery wall thickens as a result of the accumulation of calcium. It reduces the elasticity of the artery walls and therefore allows less blood to travel through.  The elasticity that characterizes a healthy artery is what enables it to accommodate increases in blood flow. Due to calcium deposits the artery can’t expand and contract, so blood pressure rises. Sudden death from heart attack is even more highly correlated with calcification of the aorta (high coronary artery calcium) than cholesterol.
Fortunately, vitamin K-dependent proteins have been shown to inhibit calcification in the heart and arteries, it operate synergistically to optimize bone mineralization and prevent calcium deposits in vascular tissue.

Natural Sources of Vitamin K

K1, which is involved in photosynthesis, is produced by plants and algae, its highest concentrations found in green leafy vegetables. Primary dietary sources of K1 are leafy greens, such as parsley, Swiss chard, collards greens, watercress, Mustard Greens, Lettuce, Endive, Escarole and kale; and vegetables in the cabbage family; spinach, cabbage, turnip green, Brussels sprout, alfalfa, broccoli and cauliflower.
K2 is produced by bacteria and also via the conversion of K1 to K2 by beneficial bacteria in the intestines of animals, including humans. Natto (fermented soybeans) is the richest dietary source of vitamin K2. Dairy products (milk, butter, cottage cheese, cheese) Liver, olive and canola oils, green tea and egg yolk also provide small amounts.


Minerals are as important as vitamins because they are the building blocks of enzymes that are necessary in the utilization of vitamins.  Learn the benefits of various minerals which are beneficial to increase elasticity in arteries and hearth health and where you can find them in certain foods.


Magnesium is essential to the elasticity of the blood vessels. When magnesium supply runs down and the intake of the mineral is low, reversible high blood pressure results.   Magnesium that will nourish the cells of your vascular system with the nutrition they need to lower high blood pressure levels and to maintain normal blood pressure levels.
The balance of magnesium and another mineral, calcium, in and around the muscle cells lining the arteries is a primary determining factor of their state of relaxation and constriction.
'Calcium tends to make muscles constrict, whereas magnesium causes them to relax.' Magnesium is one of the important nutrients needed and often a magnesium deficiency is hard to fix. It is hard to get enough magnesium in supplement form.

Natural Sources of Magnesium

Leafy green vegetables such as spinach and broccoli, almonds, Brazil nuts, peanuts, hazelnuts, cashews, sunflower seeds and other seeds, halibut, shrimp, whole-wheat bread, milk, Whole grain products, lima beans, black-eyed peas, soybeans, legumes, avocados, bananas, and kiwifruit.


Potassium balances fluids in the body, helps maintain steady heartbeat and send nerve impulses needed for muscle contractions. A diet rich in potassium seems to lower blood pressure getting enough potassium from your diet may also increase large and small artery elasticity.
One study showed that when the dietary levels of potassium were high the subjects had a lower risk of stroke, despite their blood pressure level.

Natural Sources of Potassium

Best sources:  banana, fresh broccoli, vegetables and fruits with a high potassium content:  avocado, Brussels sprouts, parsley, cauliflower, potatoes (with skins), tomatoes, cantaloupe, dates, orange juice, prunes and raisins.  Also, meat, milk legumes, beans, peas, pistachios, wheat germ, sunflower seeds, chickpeas, almonds, sesame seeds and Brazil nuts, peanuts, and pecans.

Natural Fitness Tips
Natural Fitness Tips

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