Best Fruits For Blood Circulation such as, Lemons, limes, lemons and limes. That’s the order of my list of fruits which are very effective in increasing blood circulation in your entire body. The citruosin from these fruits improve circulation by opening up blood vessels and improving arterial flow. Here are five fruits to help improve your circulation
Best Foods to Help Increase Blood Flow and Circulation
Poor circulation is a common problem caused by many conditions, like peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease. Low blood flow can lead to pain, muscle cramps, numbness, digestive issues and a feeling of coldness in the hands and feet.
Circulatory issues are often treated with medication, but eating certain foods can also help optimize blood flow. Here are nine of the best foods to help increase blood flow and circulation in your body:
- Pomegranate juice
Pomegranate juice is rich in antioxidants, which help open the blood vessels to allow more blood to flow through. It is also known for keeping the arteries from becoming stiff and thick.
Onions are an excellent source of flavonoid antioxidants, which benefit heart health and circulation by helping your arteries and veins widen when blood flow increases.
- Fatty fish
A diet rich in fish that are low in saturated fat and high in Omega-3 fatty acids has been associated with improved blood flow and a reduced risk of heart attack and stroke.
Beets are rich in natural chemicals called nitrates. Through a chain reaction, the body converts these nitrates into nitric oxide, a chemical that helps improve blood flow and blood pressure.
- Leafy greens
Leafy greens thin the blood and help oxygen circulate around the body more efficiently.
- Citrus fruits
Consuming flavonoid-rich citrus fruits like oranges, lemons and grapefruit may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow. Watermelon can also improve blood flow, as it contains lycopene, a natural antioxidant linked to improving circulation.
Nuts like walnuts and almonds help improve circulation by reducing inflammation and oxidative damage in the arteries.
The lycopene in tomatoes can protect against cardiovascular disease. The vitamin K in tomatoes helps control bleeding and blood clotting as well as improves circulation.
Blueberries and strawberries contain flavonoids, which help dilate arteries, reduce plaque buildup and increase blood flow.
Best Foods to Increase Blood Flow & Circulation
The human body has an average of 60,000 miles of blood vessels.
Mind-boggling, isn’t it?
Your body’s vast network of blood vessels facilitate the flow of blood, which brings nutrients and oxygen to your cells and organs, and then carries away the waste.
Keeping the blood moving through your vessels is a key to good health. Blood flow, or blood circulation, is linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves through the vessels.
When blood pressure is high, blood flow becomes constricted. When blood flow is healthy, blood pressure is generally in check. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range.
Blood flow is particularly important to optimal brain function. Although your brain weighs about 3 pounds, making up just 2% of your weight, it requires roughly 20 % of your body’s blood flow and oxygen!
Since your brain is the command and control center of the body, proper blood flow to the brain is essential to overall health.
Improving Blood Flow
Pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet are all potential signs of poor blood flow. If you have heart health issues, interrupted sleep, low libido, elevated blood pressure, a sedentary lifestyle, or are overweight, you likely have blood flow issues.
Thankfully, there are many natural ways to make a positive impact on your blood flow and blood pressure. Regular exercise, proper hydration, weight management, and not smoking are several examples. You can also incorporate specific foods to ensure healthy blood flow.
And, since blood flow and blood pressure are linked, foods that are good for healthy blood circulation are often good for healthy blood pressure too!
Here are several delicious and healthy foods (and a few spices!) that promote healthy blood flow.
6 Best Foods to Increase Blood Flow & Circulation
Filled with ruby red gems of sweetness, pomegranates are the perfect autumn treat and provide a host of benefits, including blood flow support. Loaded with antioxidants and nitrates, pomegranates have a vasodilating effect. In other words, they have a relaxing influence on vessels that allows for greater blood flow, which eases blood pressure.
2. Beets and Nitrate-Rich Veggies
Like pomegranates, beets are nitrate-rich, which helps your body synthesize nitric oxide. Nitric oxide relaxes blood vessel walls, increases blood flow, and supports healthy blood pressure.
Other nitrate-rich vegetables include: leafy green vegetables (such as spinach and lettuce), fennel, radishes, Chinese cabbage, and parsley.
Berries are rich in antioxidants, fiber, and a host of vitamins and minerals.
The antioxidant anthocyanin, which gives berries their red and purple color, helps to protect arteries from damage and keeps them from becoming too rigid. It also triggers the release of nitric oxide, which aids blood flow and lowers blood pressure. Considered one of the healthiest foods you can consume, berries have anti-inflammatory effects that help increase blood circulation.
4. Fatty Fish
Omega-3 fatty acids in fatty fish (such as salmon, tuna, mackerel, herring, sardines, and trout) promote the release of nitric oxide within the lining of blood vessel walls. This creates a vasodilating effect, which increases blood flow and is linked to reduced blood pressure.
Omega-3s are also well-known to have anti-inflammatory properties. If you can’t incorporate fish into your diet, get the benefits of marine omega-3s in supplement form. Vegan, algae-sourced omega-3s are also available.
5. Citrus Fruit
In addition to being rich in vitamin C, citrus fruits (such as grapefruit, oranges, and lemons) are brimming with flavonoids. These flavonoids have a beneficial effect on blood pressure. They also boost nitric oxide production, which aids blood flow. Enjoy fresh citrus every day!
6. Spice Up Your Blood Flow
Aside from foods, the following spices are worth noting because of their well-studied, blood pressure-lowering, and blood flow benefits.
A phytochemical called capsaicin gives cayenne pepper its spicy flavor. Capsaicin, like some of the vegetables and fruits mentioned, supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps to expand your blood vessels. This spice can help keep you warm during the colder months.
Cinnamon provides a treasure trove of health benefits, including anti-inflammatory and antimicrobial properties, modulating effects on cholesterol levels as well as promoting healthy blood flow and blood pressure. Enjoy this delicious spice in baked goods, on hot cereal, and in warm beverages.
Turmeric has been used traditionally to open blood vessels and boost circulation for thousands of years in Ayurvedic and Chinese medicine. Research confirms these effects, showing that turmeric’s active compound, curcumin, stimulates nitric oxide production while lessening oxidative stress. Try warm and savory curry dishes to stimulate your blood flow.
Foods to help increase blood circulation: What to know
Good blood circulation is essential for the body because it allows the transport of oxygen and nutrients to cells. Diet plays a vital role in blood flow, and certain foods can have a positive or negative effect on circulation.
Many lifestyle factors can affect circulation, such as physical activity, smoking, and weight. In addition, some medical conditions can cause poor circulation, including atherosclerosis, diabetes mellitus, blood clots, and Raynaud’s disease.
This article looks at which foods are best to include in the diet for improved blood circulation. It then discusses the role of circulation and how to improve blood flow. Finally, it lists some foods to avoid if circulation is a concern.
What foods promote good circulation?
There are many different foods that may be beneficial in maintaining a healthy blood flow. They include red hot peppers, beets, garlic, nuts, certain fruits, and some fish.
Red hot peppers
According to a 2016 reviewTrusted Source, the consumption of capsaicinoids may help improve blood vessel health. Capsaicinoids are found in red hot peppers, and they may also have antioxidant and anti-inflammatory properties. The article concludes that capsaicinoids may lower the risk of high blood pressure, diabetes, and hardening of the arteries.
Beets, also known as “beetroots,” may have protective effectsTrusted Source on blood vessels and the cardiovascular system. The vegetables contain nitrates, which the body converts into nitric oxide. This process helps expand blood vessels. Beet juice may help widen arteries, lower blood pressure, and improve athletic endurance.
According to some researchTrusted Source, a diet high in plant foods could be beneficial to cardiovascular health due to the high levels of inorganic nitrate in vegetables such as leafy greens. Inorganic nitrate may helpTrusted Source reduce high blood pressure from excess salt intake.
A 2017 studyTrusted Source on the effects of garlic on people with coronary artery disease concluded that garlic may improve blood vessel function, but it requires further research. During the three-month study, the group taking garlic powder tablets showed significant improvement in blood flow in the forearm arteries compared to the placebo group.
Nuts may have protective effects against cardiovascular disease, particularly when eaten as part of a healthy diet, according to this 2018 review. Many types of nuts contain high levels of L-arginine, an amino acid that forms nitric acid, which helps widen blood vessels and regulate blood pressure. Nuts are also a good source of magnesium, potassium, and calcium, which may all help to lower blood pressure.
A 2017 review of clinical and animal studies found that pomegranate juice has positive effects on the arteries and can reduce plaque buildup. Pomegranate juice can also lower blood pressure, and its antioxidant effects may improve overall cardiovascular health.
Pomegranates may also help improve blood flow to the heart and increase high-density lipoprotein (HDL) cholesterol while reducing low-density lipoprotein (LDL) cholesterol, which may lower the risk of certain diseases, such as diabetes, Alzheimer’s, and some cancers.
The Mediterranean diet, which includes fish, olive oil, fruits, and vegetables, may be beneficial for vascular health, according to The Society for Vascular Surgery. Fish is a good source of omega-3 fatty acids, which help prevent plaque from building up inside arteries and may also prevent blood clots, reduce blood pressure, and increase (HDL) cholesterol.
Types of fish high in omega-3 include:
A flavanone-rich citrus fruit drink increased blood flow to the brain, according to a 2016 studyTrusted Source on 24 healthy adults aged 18–30 years. Each person had cognitive testing before and two hours after consuming the drink. Compared to a placebo, 500 milliliters of the citrus drink increased blood flow to the brain and improved performance in one of the cognitive tests.
Berries may help improve metabolic syndrome, according to a 2016 reviewTrusted Source. The condition is usually linked to the narrowing of blood vessels. The polyphenols in berries, such as anthocyanins and phenolic acids, have antioxidant and anti-inflammatory properties. Common berries people can include in their diet include:
- red, white, or black currants
What other factors can help improve circulation?
People may be able to improve blood flow and circulation through lifestyle and dietary changes, including these suggestions:
- Eating a healthy diet: Include fresh fruits and vegetables, whole grains, lean protein, and healthy fats. Limit processed foods, added sugars, and salt.
- Maintaining a moderate weight: Being overweight can increase the risk of circulatory problems.
- Quitting smoking: Smoking can cause a range of circulatory and health problems.
- Drinking water: Staying well hydrated can help increase oxygen levels in the blood and improve circulation.
- Increasing physical activity: Regular exercise helps increase circulation.
5 Best Foods to Help Blood Circulation, Say Dietitians
Having good blood circulation is important because your body needs blood to flow through it. Blood carries oxygen and nutrients to your body’s tissue, it takes carbon dioxide and waste products away from the tissues, and it is needed to sustain life and promote the health of all the body’s tissues. Although essential, sometimes blood doesn’t flow as properly throughout the body, and that can be due to factors like smoking, high blood pressure, diabetes, and more.
There are ways, however, to help your blood circulation. Some ways include stretching, managing stress, exercise, and drinking and eating particular beverages and foods. If you’re looking for foods to help manage blood circulation, read on to find advice from members of our medical expert board. For more information on foods and the blood system, take a look at One Major Side Effect of Eating Grapes, says Dietitian.
“Common in many ‘energy’ juices or wellness shots, beets are famous for their energizing properties,” says Sydney Greene, MS, RD.
According to Greene, the increased energy properties from beets contain natural nitrates – natural chemicals that are found in the soil, air, and water and used as a food additive to stop the growth of bacteria and to enhance the flavor and color of foods. These nitrates help improve blood circulation when converted to nitric oxide in the body, which helps the blood vessels dilate.
Vegetables with herbs and spices
Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook suggests that those looking to help their blood circulation need to focus on the Dietary Approaches to Stop Hypertension Diet (DASH), as it is designed to lower blood pressure and improve circulation.
“The DASH Diet recommends eating 4 to 5 servings of veggies a day,” says Goodson. “Vegetables are high in nutrients and have no sodium, a common contributor to high blood pressure and thus unhealthy blood circulation.”
If you’re in need of more flavor to your vegetables, Goodson mentions to season your veggies with herbs and spices instead of salt.
“Rich in omega-3 fatty acids, walnuts have been shown to help decrease blood pressure which can help blood flow,” says Greene.
Greene also says that walnuts are also a good source of vitamin E, which functions as an antioxidant and can help with endothelial function– releasing substances that control vascular relaxation and contraction as well as enzymes that control blood clotting, immune function, and platelet adhesion (the colorless substance in the blood). Endothelial function helps to aid inappropriate widening of the blood vessel.
“One of the recommendations of the DASH Diet is to eat foods rich in potassium,” says Goodson. Fruits such as Medjool dates, bananas, berries and avocado provide you with lots of potassium.
DASH suggests consuming 4 to 5 servings a day on this eating pattern, with a serving of one medium fruit, a half-cup chopped, 1 cup of berries, or one-fourth cup of dried fruit.
Goodson also states that the DASH Diet says that calcium might help lower blood pressure and improve circulation.
“Eating 3 servings of low-fat dairy a day can help provide you with the calcium you need,” says Goodson. “A serving is considered one cup of low-fat milk or yogurt and 1.5 ounces low-fat cheese.”