Blood circulation is an important part of a healthy body and supplies oxygen to all the cells. It also helps in removing the waste materials from the body. Poor blood circulation can cause a lot of health issues like numbness in the toes, pain, and heart disease.
Several foods can improve your circulation. Some of them are as follows:
1. Almonds
Almonds are a delicious and nutritious snack that can enhance blood circulation. They are a rich source of protein, fiber, healthy fats, vitamin E, magnesium, and phosphorus. They also provide your body with a good amount of potassium. These nutrients are essential for your body to function properly and help to improve your overall health. Almonds are also a good source of calcium, which is important for maintaining healthy bones and teeth.
Almonds can be added to salads, baked goods, and smoothies, or eaten plain. They can also be toasted for a crunchy, healthy snack. They are a healthy alternative to other nut-based snacks, which may be high in calories and sodium.
Studies have shown that people who eat almonds regularly have lower cholesterol levels than those who don’t. They are also less likely to develop cardiovascular diseases, such as strokes and heart attacks. This is because the monounsaturated fatty acids in almonds reduce inflammation and help protect the arteries. Additionally, the antioxidants in almonds can also reduce inflammation and lower blood pressure.
One of the key nutrients in almonds is vitamin E, which acts as an antioxidant and helps to prevent oxidative stress. In addition to reducing oxidative stress, vitamin E can also help to boost memory and protect against Alzheimer’s disease.
Almonds are a great snack for athletes because they are a rich source of protein and healthy fats. They can also improve your performance during physical activities by boosting blood flow and decreasing muscle soreness after exercise. This is because almonds contain a compound called arginine, which helps to dilate blood vessels and increase blood flow.
2. Bananas
The potassium in bananas carries a small electrical charge, which enables nerve cells to send out signals for the heart to beat regularly and for muscles to contract. It also helps the body flush extra sodium out in urine, which can help to keep blood pressure under control. Bananas are also high in fiber, which helps to keep your bowels healthy and reduces inflammation that can lead to poor circulation.
Pomegranates contain flavonoid antioxidants that promote cardiovascular health and improve circulation. They help arteries and veins to expand and allow more blood to flow through them.
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Adding grapes to your diet can also be beneficial for circulation, thanks to their vitamin C content. The phytonutrients they contain—particularly proanthocyanidins—are known to promote vasodilation, which is one of the best ways to improve blood flow.
Spinach is rich in iron, which is a crucial nutrient for circulatory health. It also contains nitrates, which improve circulation by enlarging the blood vessels and allowing them to flow more easily.
Cayenne pepper is another spice that can boost your circulation. This spice is rich in capsaicin, which is thought to help the body produce nitric oxide, which can relax the blood vessels and improve circulation.
The fresh herb ginkgo biloba—also known as the Memory Tree—is believed to stabilize the blood vessels and improve circulation, especially in the hands and feet. It also improves poor circulation caused by conditions like obesity, smoking, and Raynaud’s disease.
3. Green Tea
According to new research, green tea is thought to break up the protein plaques that are known to form in the blood vessels and cause a heart attack. The key is the compound called EGCG (epigallocatechin-3-gallate) in green tea which stimulates nitric oxide production in endothelial cells and causes them to relax, allowing blood to flow more easily. It is safe to drink up to eight cups of green tea per day if you are not taking certain medications like blood thinners.
Pomegranates are also high in antioxidants and nutrients that improve circulation by widening the blood vessels. They also contain nitrates which are converted to nitric oxide in the body, improving circulation.
Oranges are rich in vitamin C and bioflavonoids, which strengthen the capillary walls of blood vessels to promote smooth blood flow. They are also an excellent source of potassium, which helps lower blood pressure.
Salmon is a great source of omega-3 fatty acids, which help to increase the thickness and elasticity of the blood vessels, promoting healthy circulation. Try to eat at least two servings of fish per week.
Garlic is a natural anti-inflammatory, which can help to improve blood circulation by inhibiting ACE (an enzyme that controls blood pressure and nutrient transport). It can be eaten raw or used in cooking.
Ginkgo biloba is a traditional herbal remedy that stabilizes the blood vessels and enhances circulation. It can be taken as a tincture or in capsules.
4. Watermelon
Besides being refreshing on a hot summer day, watermelon is loaded with nutrients that boost heart health, help reduce muscle soreness, and aid digestion. Watermelon is also a source of protein, vitamin B6, potassium, vitamin C, magnesium and copper. The cheery red color of this summer staple is from lycopene, an antioxidant that can lower cholesterol levels and reduce the risk of heart-related diseases. A study published in “Menopause” found that postmenopausal women who ate a diet high in lycopene experienced lower aortic stiffness and blood pressure than those who did not.
The citrulline in watermelon is an amino acid that converts to nitric oxide (NO) that dilates the arteries and improves circulation, according to research by Bhimu Patil of Texas A&M University. NO, which is produced by the body in small amounts, also helps treat impotence and prevents vascular disease.
While most people stick to the sweet red flesh of a watermelon, eating all parts of the fruit is better for you. The rind and seeds contain important vitamins and minerals, such as folate, vitamin B6, and magnesium, notes nutritionist Victoria Jarzabkowski. Watermelon’s rind is also rich in the amino acid citrulline, which can increase blood flow and may reduce the risk of heart disease.
Poor circulation is a common problem caused by many factors, including diabetes, obesity, smoking, and Raynaud’s disease, which can cause coldness in the fingers and toes. Eating foods that enhance blood circulation, like pomegranate and cranberries, and drinking juice made from these fruits can help ease the symptoms of poor circulation, such as pain and numbness. Adding more fruits and vegetables that contain antioxidants, like berries and green veggies, to your diet can also help prevent poor circulation.
5. Omega 3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that have many “open” slots in their carbon chain, making them a healthier alternative to saturated fats. The omega-3 fatty acids found in foods like fish, nuts, and seeds help lower cholesterol, reduce blood triglycerides, and help prevent heart disease. They also help lower blood pressure, aid in the development of brain cells, and support the health of the eyes, skin, and joints.
Eating omega-3 fatty acids from fish, such as salmon, mackerel, and tuna, is the best way to get them in your diet. You can also find them in vegetable oils, such as canola, safflower, walnut oil, flax seed oil, hemp seed oil, chia seeds, and leafy vegetables. Fatty fish are also a good source of the omega-3 fatty acid DHA, which is important for brain and eye function.
A recent study found that about three grams of omega-3 fatty acids daily, in foods or supplements, helped to reduce blood pressure. The study’s authors recommend that adults try to consume two servings of fatty fish (about 12 ounces) per week, if possible. A few of the fish that are high in omega-3 fatty acids include herring, mackerel, sardines, and trout. However, it’s important to note that these fish may contain mercury, so pregnant women and young children should avoid them.
If you are interested in adding omega-3 fatty acids to your diet, talk to your doctor first. They can help you sift through the latest research and tell you what’s right for you. They can also give you specific recommendations on how much fatty fish to eat and which sources are the best. Also, be sure to mention any medication you are taking, especially anticoagulants and blood pressure medications.
