Blood is the main transport vehicle of the body. It carries nutrients and toxic metabolic wastes to and fro the organs. The circulatory fluid also transports hormones and neurotransmitters to various parts of the body, while simultaneously playing a critical role in maintaining the temperature and pH of the body.
Keeping the significance of blood in mind, it is essential to make sure that its supply to every part of the body is adequate. Lack of blood flow to any part of the body means less oxygen and nutrients reach it, which is harmful. In fact, certain organs such as the brain cells are very sensitive to the drop in oxygen levels with the decline in blood flow.
There are multiple ways of preventing a drop in the blood supply. Some of these measures include physical activity. Exercise enhances the oxygen supply to various organs and increases blood flow. Besides, increasing your exposure to sunlight is also helpful. Research confirms that increased amounts of vitamin D, present in sunshine, correspond to increased blood circulation.
A dietary intervention also falls among these measures. You can always add foods that boost blood circulation to your diet. In this regard, here is a list of foods that encourage increased blood flow throughout the body:
- Raw seeds
Seeds such as pumpkin seeds, chai, and flex seeds boost a high content of antioxidants and omega-3 fatty acids. These are also packed with a substantial amount of fiber. These features allow the seed to curtail inflammation and lower the levels of cholesterol. Blood that is dotted with a load of cholesterol tends to become thick and slows down in its trek to various organs. However, seeds reduce cholesterol, which assists in improving blood circulation.
The vegetable is loaded with nutrients and vitamins. An essential vitamin contained in celery is vitamin K, that encourages healthy blood clotting and enhances blood flow. Celery is also a diuretic that flushes harmful toxins and waste from the body. Therefore, the vegetable is able to boost blood circulation. You can add celery to your detox smoothies or into your salad. You can also eat it raw with a midday snack.
- Cayenne pepper
This ingredient plays a great role in increasing metabolic rate and blood circulation. It also works to strengthen blood vessels and arteries, the passageways of blood flow. Cayenne pepper is also applauded for its role in curbing poor blood circulation in feet and numbness. It is also key in dealing with inflammation. Such a work portfolio reveals how cayenne pepper is a significant spice to add to your diet if you want to enhance blood flow.
Blackberries exhibit a high nutrient profile. It contains high antioxidant content too. Moreover, the berries are credited for purifying blood and encouraging the formation of blood cells. This is how these berries chip in increased blood supply in the body. You can have blackberries raw, or have them with yogurt or your breakfast cereals for an appetizing snack.
- Citrus fruits
Fruits such as lemon, grapefruit, and oranges exhibit anti-inflammatory properties. These also have a low sugar content. Although citrus fruits are acidic, they have an alkaline impact on the body. This makes them an excellent cleaner for the internal body. Owing to these characteristics, citrus fruits are also excellent additions to your diet for boosting blood circulation. You can prepare their smoothie or add a few slices to a salad.
- Dark chocolate
Dark chocolates boast a number of health advantages. These include assistance in shedding the extra pounds and fighting acne. These are also crucial add-ons to your meal plan that is centered around enhancing blood flow. Dark chocolate consists of flavonoids that are found naturally in fruits and plants. Studies prove the association between flavonoids and improved blood flow. Research published in the Circulation Journal confirms that dark chocolate that is enriched with natural flavonoids is useful in boosting blood circulation. These findings were in contrast with white chocolate that does not contain flavonoids.
This is a natural blood thinner, which is a useful characteristic for boosting blood circulation to limbs. Garlic is also helpful in clearing clogged arteries if taken raw. Just makes sure that it is taken in moderation though.
Garlic plays a crucial role in preventing the build-up of plaque. It cleanses the circulatory fluids and stimulates the blood flow to various organs. Garlic also gives a boost to the sluggish immune system alongside clearing congestion. You can add it to the dish you make or prepare a herbal tea with ginger at its center.
- Gingko biloba
It is a fresh herb that is made from the leaves of the Ginkgo tree, which is also known as the memory tree. Ginkgo biloba is credited for stabilizing blood vessels, which promotes smooth blood flow. This is a useful precedent for correcting poor blood circulation to the limbs. This ingredient is also great for enhancing blood flow to the brain.
Nuts are rich in vitamin B3 or niacin that is essential for boosting blood flow. It is mainly due to this vitamin that nuts are helpful in preventing blood circulatory problems. Two main nuts to include in your diet are walnuts and almonds. These contain antioxidants the boost blood supply by fighting inflammation. Furthermore, almonds contain vitamin E, whereas, walnuts are packed with omega-3s, which are significant ingredients for optimal health.
These fruits are enriched with lycopene. Lycopene is a powerful antioxidant that correlates with improved blood circulation. Other sources that showcase a high content of lycopene are apricots, grapefruits, and cooked tomatoes. It is basically the pigment that gives food items their pink coloration.
Fish like salmon boasts a significant amount of omega-3 fatty acid. These are applauded for their role in improving the cardiovascular health and increasing blood circulation Eating seafood is also a good option for boosting brain power as omega-3s support not only good heart health but also good brain health.
Cucumber has a good reputation for its cooling effect on your eyes. But, it is good in the case of boosting blood circulation. Cucumbers help in getting rid of toxins and waste from the body. These are also packed with potassium, vitamin C, water, and fiber. Plus, these boast anti-inflammatory properties as well.
- Red bell peppers
Red bell peppers are powered with vitamin C. Over and above that, these are good sources of antioxidants that fight inflammation and improve blood flow. They also contain water and fiber that contribute further in this regard. You can fill the shells of red bell peppers with grains like quinoa, which makes for a healthy snack.
Radishes have the nod of both time and research in improving blood supply. These are enriched with minerals including potassium. These help regulate blood pressure and encourage blood circulation. Half a cup of radishes contains 135 mg of potassium that help lower blood pressure.
The heart-shaped root vegetable, Maca is unique for its composition of fatty acids that help improve blood flow, speeds up healing of wounds, and minimizes inflammation. You can get it in the form of powder too, which makes it easy to add maca to smoothies and meals. However, bear in mind that maca is not for pregnant women.
- Brussels sprouts
This food item is packed with the antioxidant, vitamin C that works on the linings of cell of your arteries. This is a helpful step in expanding the artery bed for promoting good blood flow.
Having this on the list does not mean you knock down one coffee after another. However, moderate amounts of coffee are helpful in boosting blood circulation. Having 1-2 cups daily can amp up your blood flow by roughly 30% over a period of 75 minutes as per a study. Be mindful of the negative effects of excess coffee consumption though.
The golden spice also plays a critical role in unclogging arteries and enhancing blood circulation. This is backed by research that say, “It’s actually poorly absorbed on its own; unless it is mixed with bioperin, a compound found in black pepper.” You can eat a curry every week with turmeric and black pepper.
- Beet juice
Beet juice is a rich source of nitrates that carry more oxygen to muscle. This is helpful for improving blood flow. Research also confirms that drinking a cup or two of beet juice in a day helps lower blood pressure.
Steven Hertzler, Ph.D, RD, chief scientific officer at Abbott’s EAS Sports Nutrition, adds to this. He points out, “Some studies have shown that consuming one to two cups of beet juice per day reduced blood pressure in persons with high blood pressure, and improved walking performance in patients with peripheral artery disease who experience pain in the legs during walking.”
These food sources are the best to boost one’s blood circulation. You can also add exercise to your routine to get the blood flowing in addition to a healthful diet.