Fuel Your Body
Good circulation is essential for optimal health and well-being because it allows for the transport of oxygen and nutrients to the cells of your body. There are many conditions, including diabetes, peripheral artery disease (PAD) and Raynaud’s disease, that cause poor circulation. Problems with blood flow can lead to an array of symptoms such as pain, swelling, cramps, numbness and cold extremities. Whether you’re looking to support heart health, improve your athletic performance or feel more energetic, certain foods can play a crucial role in promoting better blood flow. In this article, we’ll explore a variety of nutritious foods that increase blood flow, helping to improve your overall health.
Signs and Symptoms of Circulation Problems
If you have circulation problems, you may experience a variety of symptoms including:
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- Numbness or tingling in your hands or feet.
- Swelling in your legs, ankles or feet.
- Muscle cramping.
- Ulcers in your legs or feet.
- Varicose veins.
- Memory problems.
- Difficulty concentrating.
- Change in skin color.
- Digestive issues.
Superfoods That Promote Blood Flow and Circulation
Leafy Greens
Leafy greens, such as collard greens, spinach and kale, are high in nitrates, which your body converts to nitric oxide, a strong vasodilator. Research has found that individuals who consume nitrate-rich diets have lower blood pressure than those who consume a diet low in nitrates.
Beets
Beets are also high in nitrates, which your body converts to nitric oxide, helping to widen blood vessels and improve blood flow. Beets, and beet juice, can also help to lower your blood pressure.
Citrus Fruits
Citrus fruits, such as grapefruit, oranges, lemons and limes, are full of antioxidants, including flavonoids. These citrus fruits help to decrease inflammation, prevent blood clots, lower blood pressure, improve nitric oxide production and increase blood flow.
Berries
Berries, such as strawberries, blueberries, raspberries and cranberries, may help to improve metabolic symptoms, which is a condition linked to blood vessel narrowing. Berries contain polyphenols, including anthocyanins and phenolic acids, which have anti-inflammatory and antioxidant properties.
Pomegranates
The tiny red seeds inside pomegranates are packed with antioxidants and nitrates. These help to improve your circulation by widening your blood vessels and decreasing your blood pressure.
Hot Red Peppers
Hot red peppers are high in capsaicinoids, which help to improve blood flow. Additionally, they may also have anti-inflammatory and antioxidant properties. Research has shown that capsaicinoids help to lower the risk of diabetes, high blood pressure and atherosclerosis.
Fatty Fish
Fatty fish, such as mackerel, tuna, trout and salmon, contain omega-3 fatty acids, which help to decrease inflammation and improve circulation. Fatty fish also helps to lower your blood pressure while keeping your arteries clear and unclogged.
Nuts and Seeds
Nuts and seeds, such as walnuts, almonds and chia seeds, contain healthy fats and antioxidants that can help improve blood flow and circulation.
Ginger
Ginger may help to improve blood flow by dilating blood vessels. Consuming ginger has been shown to reduce blood pressure.
Garlic
Garlic contains a sulfur compound called allicin which helps to relax your blood vessels, improving blood flow and decreasing blood pressure.
Turmeric
This spice contains curcumin, which has anti-inflammatory properties. Additionally, it may help to boost nitric oxide production, which can help to widen blood vessels and improve blood flow.
Green Tea
Green tea contains antioxidants that help to support cardiovascular health and improve blood circulation.
What Else Can You Do to Improve Blood Flow and Circulation?
In addition to making dietary changes, you can help improve blood flow and circulation by making some times lifestyle changes, including:
- Eating a healthy, balanced diet: Consuming a variety of fruit and veggies, whole grains, healthy fats and lean protein. Limit added sugars, salts and processed foods
- Quitting smoking: Smoking increases your risk of circulation problems.
- Staying hydrated: Being hydrated helps to increase oxygen levels in your blood and boosts circulation.
- Maintaining a moderate weight: Being overweight or obese increases your risk of circulation problems.
- Increasing your physical activity: Regular exercise helps to boost circulation.
- Managing stress: Stress negatively impacts your blood pressure, so learn healthy ways to cope with daily stressors, such as meditation or yoga.
Supercharge Your Circulatory Health
Eating foods that improve your circulation is a strategic move for optimal health and well-being. From spicy peppers to juicy pomegranates, these natural circulation boosters help to keep your blood flowing smoothly and improve your heart health. Remember, you don’t have to make massive changes to your diet, even small dietary changes can have a significant improvement in blood flow and circulation.
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