Contributed by: Rachna Arya
Blood is a constantly circulating fluid that transports oxygen and essential nutrients to your heart, lungs, organs, muscles, and other systems. Good blood circulation is essential for the body because it optimizes the transport of oxygen and nutrients throughout your body.
The good news is that your circulation can be improved by following a balanced diet.
This blog looks at foods that can improve blood flow and circulation.
Top foods that promote good circulation
Red pepper is an orange-red spice that can help to relax muscles in blood vessels and improve blood circulation. According to research, a compound called capsaicin in red pepper has antioxidant and anti-inflammatory properties. This compound can help relax muscles that line blood vessels, which in turn, allows for blood to flow more easily. It is also known for lowering the risk of high blood pressure, diabetes, and the hardening of the arteries.
Beets also known as beetroots are root veggies that benefit heart health and circulation. They are rich in nitrate, a compound your body converts to nitric oxide. Nitric oxide is responsible for widening blood vessels and increasing blood flow. Research has concluded that beet juice may help widen arteries and decrease systolic blood pressure, which is the first number of blood pressure readings.
If you’re wondering how to increase blood flow, look no further than berries such as cranberries, raspberries, blueberries, blackberries, strawberries and currants. Antioxidant-rich berries are rich in a compound called anthocyanin, which is an antioxidant responsible for berries red and purple hues. Anthocyanin helps to dilate arteries, reduce plaque build-up and improve arterial dilation.
Omega-3 fatty acids lower your blood pressure and keep arteries healthy.
Researchers claim that fatty fish is a heart-healthy food, but why? Certain fish, like salmon and mackerel, are rich in omega-3 fatty acids. These healthy fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow.
Pomegranates are not only great tasting but can have health benefits as well. Its seeds are rich in nitrates that boost blood circulation. Tart pomegranate seeds are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators that boost circulation. These compounds keep arteries wide open or dilated, and they help lower blood pressure. This leads to better blood flow to various organs and tissues of the body. Studies have also shown that athletes who eat pomegranate seeds may notice that increased blood flow boosts performance, too.
Garlic is not only associated with a better immune system but it is also associated with increased blood circulation. Specifically, the allicin compound in garlic has been associated with improved blood flow. A study has found that people consuming garlic experience improved blood flow.
Eating walnuts regularly improves blood vessel health and lowers blood pressure.
Eating nuts, especially walnuts, benefits your blood vessels. Omega-3 fatty acids found in walnuts help the blood to flow smoothly. In one study, people who ate walnuts regularly for 8 weeks experienced improvements in blood vessel health and reduced oxidative damage in the arteries.
Deep purple grapes are a sweet treat that may help curb circulation issues. Grapes are loaded with antioxidants known as polyphenols that boost blood flow by relaxing blood vessel walls and helping blood vessels work better. Compounds in grapes decrease inflammation and make blood less sticky, so you’re less likely to suffer from blood clots.
Turmeric has been used since ancient times to open blood vessels and improve blood circulation. Research suggests that the compound found in turmeric called curcumin gives the spice its golden yellow hue. This compound is believed to kickstart the production of nitric oxide, which helps your blood vessels widen and make it easier for blood to flow more readily to your heart, brain, organs, muscles, and tissues. This popular spice has anti-inflammatory properties that can help reduce oxidative stress and decrease inflammation.
Spinach is a leafy green that is known for having a healthy effect on blood circulation. It is high in nitrates and good for your arteries and blood flow. Results of one study found that people who ate spinach regularly experienced reduced inflammation and improved blood circulation.
Eating certain foods can help optimize blood flow. Additionally, incorporating some lifestyle modifications along with dietary changes can also help. Healthy habits like frequent exercise, drinking plenty of water, maintaining a healthy weight, and refraining from smoking can all improve circulation.
However, there might be chances that you are allergic to any of the ingredients or might have an undiagnosed medical condition that can be aggravated by any of the ingredients.
‘In such situation, you can also opt for DNA testing or genetic testing, which is a cutting-edge predictive health tool to ascertain your predisposition towards certain foods.
Also, it is advised to have frequent preventive health check-ups to keep an eye on overall health.