Foods that Increase Blood Circulation

Several foods have been shown to help improve blood circulation and support heart health, including garlic, onions, beetroot, berries, citrus fruits, and leafy greens, among others.

Poor circulation is a common problem caused by a number of conditions.

Peripheral artery disease (PAD), diabetes, obesity, smoking, high blood pressure and high cholesterol are some of the many causes of poor circulation.  

Reduced circulation can cause unpleasant symptoms, such as muscle pain and cramps, numbness, digestive issues, and coldness in the hands or feet. 

Although circulation issues are often treated with medications, eating certain foods can also improve blood flow.

Here are some foods to boost blood circulation:

Cayenne Pepper

Cayenne Pepper gets it’s spicy flavour from a phytochemical called capsaicin.

Capsaicin promotes blood circulation to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators that help expand your blood vessels. 

Vasodilators allow blood to flow more easily through your veins and arteries by relaxing the tiny muscles found in blood vessel walls.

Pomegranates 

Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators. 

Eating pomegranate, as a juice, raw fruit, or supplement, may help improve blood circulation and oxygenation of muscle tissue, which could especially help support active individuals.

Onions 

Onions are an excellent source of flavonoid antioxidants, which benefit heart health. Onions improves circulation by helping your arteries and veins widen when blood flow increases.  Onions also have anti-inflammatory properties, which can boost blood circulation and heart health. 

Cinnamon

Cinnamon is a warming spice that has many health benefits, including lowering cholesterol, anti-inflammatory and increases blood flow. 

Garlic 

Garlic is well known for its beneficial impact on circulation and heart health. Studies show that garlic — specifically, its sulphur compounds, which include allicin — can improve circulation and lower blood pressure by relaxing your blood vessels.

Fatty Fish 

Fatty fish like Salmon, Mackerel, Anchovies, Sardines and Herring (S.M.A.S.H.) are excellent sources of omega-3 fatty acids. These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow. 

Beetroot

Many athletes supplement with beetroot juice or powder to help improve performance. This is because beetroots are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels, increases blood flow and increases oxygen to muscle tissue, which can help improve endurance.

Turmeric 

Increased blood flow is one of turmeric’s many health benefits.

In fact, both Ayurvedic and traditional Chinese medicine have used turmeric since ancient times to open blood vessels and improve blood circulation. 

Leafy Greens 

Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a strong vasodilator. Eating nitrate-rich foods may help improve circulation by dilating blood vessels, allowing your blood to flow more easily.

Citrus Fruits 

Citrus fruits like oranges, lemons, and grapefruit are packed with antioxidants, including flavonoids. Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production. 

There are many natural ways to improve circulation and stimulate blood flow. The antioxidants, nitrates, vitamins and other substances found in the foods listed can have a positive impact on your circulation. Leading a healthy lifestyle; stopping smoking, staying active, staying hydrated, maintaining a healthy weight and eating a balanced diet can boost blood circulation and overall health.

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