Hey there readers! Did you know the amount of blood vessels in the human body measures the length of 60,000 miles? That’s long enough to go around the world more than twice. These vessels carry oxygen and nutrients from your heart and waste back to the lungs. However, some conditions can cause poor blood circulation, which brings on things like pain in limbs, cold extremities, and muscle cramps. In today’s article, we’ll talk about the best foods to increase blood flow and circulation. Do spices help? Are berries really that helpful? Let’s discuss them all.
13. Pomegranates
Pomegranates are red fruit has a lot of great benefits. They’re full of nitrates and plant-based antioxidants which help dilate the blood vessels. This phenomenon is called vasodilation, which helps to improve blood flow in your organs. Eating pomegranate helps the blood vessels relax, increasing flow and decreasing blood pressure. Eating pomegranate in raw form or as a juice helps transport oxygen to the muscles. This will reduce muscle cramp and pain. A study found that eating 1 gram of pomegranate extract half an hour before a workout improves blood flow in the muscles. It also increased blood vessel diameter and performance level. Another study showed that daily supplementation of pomegranate speeds up muscle recovery and reduces muscle soreness and inflammation in weightlifters. So grab some of that pomegranate juice or even raw pomegranate and let your blood vessels breathe. How often do you eat pomegranates? Sound off in the comments below and start a conversation with our community.
12. Berries
Well, you’re going to love them even more after hearing how good they are for your blood flow. Berries are a rich source of antioxidants, vitamins, and minerals. They get their rich color from a plant-based antioxidant called anthocyanins. This pigment will protect human arteries, preventing them from being damaged by chronic inflammation. Research shows that eating berries can decrease blood pressure, improve heart rate, and reduce inflammation while at the same time improving arterial dilation. They also prevent harm to your platelets, reducing the risk of clogged arteries and heart disease. So eat them raw, with your cereal, or even as a smoothie with milk and yogurt.
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11. Fish
Now for this, I’m only talking about certain fish. Fish like salmon, tuna, sardines, and mackerel are great sources of omega-3 fatty acids. Omega-3 fatty acids cause the release of nitric oxide in the wall of the blood vessels, which has a vasodilating effect. This increases flow in the blood vessels and decreases blood pressure. Omega-3 fatty acids also prevent clot formation in the body by preventing the clumping of platelets in the blood. This again decreases the chances of heart disease. Omega-3 fatty acids are also known for their anti-inflammatory effects. So go to your favorite seafood place and order some healthy fish to get your daily dose of omega-3s. But even if you can’t eat fish, go for fish oil supplements. For our vegan viewers, algae-sourced omega-3s are also available on the market. These supplements reduce blood pressure and improve blood flow in the muscles during and after exercise. A study showed that high doses of fish oil supplements improved muscle blood flow in the legs of healthy men.
10. Beets
Similar to pomegranate, beets are rich in nitrates. Eating beets helps the body to produce nitric oxide, which is a strong vasodilator. Nitric oxide helps the blood vessels relax, improving blood flow to the muscle tissues. A lot of athletes take beet supplements in the form of beet juice or powder. Beet supplements improve the flow of oxygen in the muscle tissue. They also increase blood flow and nitric oxide, which can boost an athlete’s performance. For older adults, beets can improve blood circulation. A study was done on older adults who drank roughly 5 ounces of beet juice daily. In the end, they had a significant decrease in blood pressure and vessel wall inflammation.
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9. Green Leafy Vegetables
Green leafy veggies like spinach, lettuce, radishes, cabbage, and parsley are all rich in nitrates. The nitrates in these foods are converted to nitric oxide in the body, which improves blood circulation. A study showed that those who consumed nitrate-rich spinach for a week experienced a significant decrease in blood pressure as well as improved blood flow. Research has shown that people who follow a traditional Chinese diet rich in cabbage have lower blood pressure and lower risk of heart disease. This was compared to those who eat a traditional Western diet.
8. Citrus Fruits
Fruits like oranges, grapefruit, and lemons are a rich source of vitamin C. Besides vitamin C, they also have a lot of flavonoids. These flavonoids have anti-inflammatory properties and boost nitric oxide production. They help lower blood pressure and decrease inflammation in the body. A study showed that people who drank half a liter of orange juice per day for a week saw significant improvement in artery dilation and fewer inflammatory compounds.
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7. Cayenne Pepper
If you’re a spice lover, cayenne pepper certainly adds kick to your food. It gets its spicy flavor from a plant chemical called capsaicin. Capsaicin increases healthy blood flow to the tissues by releasing nitric oxide. Research shows that eating cayenne pepper improves blood flow, increases circulation, and reduces plaque formation in blood vessels. Pain relief creams contain these peppers for the same reason, as they increase blood flow in the affected region. Eating this pepper can even keep you warm on cooler days.
6. Cinnamon
Cinnamon is another warm spice that improves blood circulation. It also has other health benefits like anti-inflammatory and antimicrobial properties. Cinnamon also decreases cholesterol levels and blood pressure. Research shows that cinnamon can significantly reduce blood pressure in humans by relaxing blood vessels. So use this tasty spice to make delicious baked goods or put it in your tea.
5. Turmeric
Turmeric is a very common ingredient in medicine and food. Almost all Indian recipes use turmeric. This is due to its ability to dilate blood vessels and improve circulation. Curcumin, the active component of turmeric, helps nitric oxide production, which causes blood vessels to relax. It also lowers oxidative stress. A study showed that people consuming 2 grams of curcumin daily for 3 months had a significant increase in forearm and upper arm blood flow. So use turmeric in your curries or simply add it to warm milk to boost your blood flow.
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4. Onions
Onions are one of the most common vegetables. They’re a great source of flavonoids which act as antioxidants. Eating onion improves blood flow in your arteries and widens your blood vessels. Besides this, its anti-inflammatory properties improve heart health by reducing inflammation in the veins and arteries. A study showed that men who took 4 grams of onion extract daily had significant blood vessel dilation and blood circulation after eating. So eat it raw with salad.
3. Garlic
Garlic, like turmeric, has always been an important cooking ingredient in Indian and Chinese culture. It’s famous for its beneficial effect on heart health and blood circulation. A sulfur-rich compound called allicin is present in garlic, which gives it the odor it’s known for. Allicin increases blood flow in the tissue and lowers blood pressure by dilating your blood vessels. Diets high in garlic are better for increasing blood flow. A study done on people with heart disease showed that those who ate tablets of garlic powder twice a day for 3 months showed significant blood flow in the upper regions.
2. Walnuts
Walnuts are rich in vitamin E, alpha-linolenic acid, and amino acids. All these will stimulate the production of nitric oxide in the body, improving blood flow and circulation. Eating walnuts daily can reduce blood pressure and inflammation while at the same time improving blood vessel function. Diabetics will especially benefit from walnuts since it reduces inflammation in blood vessels damaged by high sugar levels. A study done on diabetics showed that those who consumed 2 ounces of walnuts daily for 8 weeks had significant improvement in blood flow. This was compared to the control group.
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1. Ginger
A warm cup of ginger tea or even organic ginger ale has a lot of health benefits. Ginger has been used as a medicinal plant in India and China for thousands of years. It can improve blood circulation. Having ginger drops when you’re suffering a cold can also help. Blood flow and blood clotting are easily affected by obesity and diabetes. Even cuts and wounds can make it worse.
Do you know any other foods that improve circulation? Let us know in the comments below and don’t forget to bookmark our site and share with your friends.
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