The Importance of Capillaries ~ Nutritionist's Column Vol.62

April 15, 2022

COLUMN

As the COVID-19 pandemic has become a part of everyday life, it seems that many people are now paying more attention to their daily nutritional intake.

We have previously introduced you to the immune system and fermented foods that help regulate intestinal environment.
This time, I would like to talk about the equally important "capillaries."

Important capillaries

Capillaries, which transport nutrients, are very important for the body to properly absorb them.
The role of the capillaries is to carry nutrients and oxygen to cells throughout the body and to remove waste products.
It can be said that the health of your capillaries is the key to your health.

However, as we age, our capillaries become more susceptible to damage and weaken.
When capillaries weaken, they are unable to transport nutrients and oxygen to every part of the body, which can have a major impact on the appearance of the skin, such as causing lack of moisture and loss of firmness.

Capillaries branching off from arteries and veins

There are four types of blood vessels: arteries, veins, arterioles, and capillaries.
The peripheral ends of arteries and veins are branched out into tiny blood vessels that connect in a mesh-like pattern called capillaries, and they are spread throughout the body.

Capillaries play an important role in transporting oxygen and nutrients received from arteries to each tissue, and in receiving waste products from tissues and sending them to veins.
In other words, damage to the capillaries means that nutrients are not distributed sufficiently throughout the body, leading to the accumulation of waste products and water in the body.
Capillaries that do not carry waste and water to the veins may eventually disappear.

When capillaries deteriorate

When capillaries weaken or lymphatic vessels disappear, they are unable to collect all the fluid and waste products, which overflow outside the blood vessels, causing swelling and obesity.
In addition, when blood vessels become fragile, blood flow is impeded, leading to poor circulation.
Other symptoms that may be caused by the weakening or disappearance of capillaries include poor circulation, headaches, and stiff shoulders.

In terms of beauty, if the skin's turnover doesn't work properly, it can lose moisture and lead to blemishes and wrinkles.
It is also said that nutrients will not reach the hair, causing it to become thin and lifeless.

What you can do to prevent deterioration of capillaries

Deterioration of capillaries can cause a variety of physical ailments.
Here are some tips to prevent these.

1. Activating Tie2

Capillaries have a double layer of cells, an outer layer of mural cells and an inner layer of endothelial cells.
The surface of endothelial cells contains a protein receptor called Tie2 that stabilizes blood vessels .
Tie2 binds to angiopoietin-1, which is secreted from parietal cells, increasing the adhesive strength between the inside and outside of the blood vessels and stabilizing the blood vessel structure, so activating Tie2 is extremely important for strengthening capillaries.

Here we will introduce foods that activate Tie2.

Long Pepper A type of pepper, known as "piparchi" (island pepper) in Okinawa, it is a spice that warms the body.
In addition to activating Tie2, it contains a spicy ingredient called piperine, which strengthens capillaries, widening blood vessels and promoting blood flow.

Shell Ginger Leaves A plant of the ginger family that grows in clusters from southern Kyushu to Okinawa, etc.
In addition to activating Tie2, the extract extracted from the leaves has been shown to have excellent antioxidant properties.

Cinnamon It has been used as a spice and herbal medicine since ancient times.
The scent of cinnamon comes from cinnamaldehyde, which is said to promote digestion.

Rooibos A coniferous tree of the legume family, a type of herb that is often drunk as rooibos tea.
In its place of origin, it is also known as the "enchanting health tea," and has powerful antioxidant properties and is rich in minerals.

2. Improves Blood Flow Adequate blood flow helps cells stick to each other, preventing blood leaks and creating healthy capillaries.
Here are some foods that will improve your blood flow:

Vitamin E : Typical foods that contain Vitamin E (almonds, peanuts, hazelnuts, molokheiya, pumpkin, etc.)
It works by suppressing the production of neurotransmitters that promote blood vessel constriction and widening capillaries, and is expected to improve blood flow.
In addition, it breaks down lipid peroxides, preventing viscous substances from flowing into the blood, keeping the blood thin.

Hesperidin : Typical foods containing hesperidin (citrus fruits such as green mandarins, mandarins, and lemons, cherries, etc.)
A nutrient found in large amounts in citrus fruits, it is a type of polyphenol also known as vitamin P.
Strengthening peripheral blood vessels also helps improve blood flow.

Arginine : Typical foods that contain arginine (chicken, soybeans, freeze-dried tofu, shrimp, sesame, nuts, milk, etc.)
Nitric oxide is produced daily inside your blood vessels and plays a role in keeping your blood vessels flexible and healthy.
Arginine plays a role in increasing nitric oxide production in the body.
Increased production causes blood vessels to dilate and arteries to become more flexible, improving blood flow.

Alginic acid : Typical foods containing alginic acid (such as seaweeds such as kelp, wakame, hijiki, and mozuku)
This is a slimy component of seaweed. It works to prevent the absorption of cholesterol and expel it from the body.
In addition to suppressing the rise in blood sugar levels, it also activates the metabolism and promotes blood flow.

3. Moderate exercise and stretching In addition to diet, moderate exercise also has a positive effect on promoting blood circulation.
This is because aerobic exercise such as walking, jogging, and swimming provide moderate stimulation to the muscles and help increase blood flow.
We also recommend stretching and massaging your calves, which act as a pump to circulate blood throughout the body.

Preventing the deterioration of your capillaries means living a fulfilling life every day.
Being conscious of your capillaries may bring about positive changes in your life.

GRØN's protein blend Golden Warrior contains pepper, while Green Monster contains shell ginger.
Also worth checking out is GRØN, which also supplies arginine, one of the amino acids that produces protein.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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