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14 Foods To Increase Blood Flow

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Poor blood circulation can be a symptom of many different health problems, but it is particularly common nowadays.

“Blood flow” is a type of bodily function. It’s how the blood circulates throughout your body and transports nutrients, oxygen, and other materials.

Many factors contribute to an individual’s blood flow, including age, gender, and weight.

However, some foods have been suggested to increase blood flow significantly. In this article, we are going to talk about them in detail.

Best Foods To Increase Blood Flow

Here are some best foods that have been shown to increase the blood flow in your body-

  1. Pomegranate

    Pomegranate juice has long been known to be a beneficial fruit for increasing blood flow and promoting overall health.

    Not only does this fruit contain plenty of antioxidants and nutrients that are beneficial to the body, but its juice is effective in increasing blood flow and improving circulation.

    Pomegranate is high in antioxidants and is effective[1] at reducing inflammation, and is a boon for strength trainers and weightlifters.

    Pomegranates are also an excellent source of vitamins C and E, which are important for keeping your skin healthy and preventing free radicals from damaging your cells.

    If you’re interested in adding more pomegranates to your diet, try eating them fresh or juicing them into a juice supplement.

  2. Cinnamon

    Cinnamon is one spice that many people believe can improve[2] blood flow. Not only is cinnamon a great addition to your morning routine.

    It helps to start your day off right, but it can also be used as a dietary supplement to increase the flow of blood throughout your body.

    Cinnamon is effective[3] in reducing inflammation and improving vascular function, both of which are key factors in improving blood flow.

    By taking cinnamon regularly, you can help increase your overall health and well-being and reduce the risk of various conditions such as heart disease, stroke, dementia, and cancer.

  3. Onions

    Onions are a great way to increase blood flow and improve your circulatory system. They are full of antioxidants and other nutrients that can help improve overall health.

    They contain a compound called allium, which has been shown to help improve[4] blood flow and manage blood glucose levels and lipid profiles.

    Eating onions may also help improve heart health by reducing bad cholesterol levels and increasing the good cholesterol levels in the body.

    Thus, it could be said that onion supplementation might be effective[5] for gaining control over blood lipids which might protect against cardiovascular diseases.

    In addition, onions contain natural compounds such as quercetin and kaempferol that have been shown to promote better blood flow and circulation.

  4. Fatty Fish

    Fatty fish is a great source[6] of omega-3s, including salmon, mackerel, tuna, and sardines.

    These types of fish contain high levels of omega-3 fatty acids, which might help[7] in the better function of the immune system.

    They also contain antioxidants, which protect the cells in your body from damage.  These fish are also high in nutrients such as protein, vitamin B12, and zinc.

  5. Beets

    Beet juice and beet powder are two common supplements that athletes use to increase blood flow.

    It contains high levels of nitrates, which help to increase the flow of blood.

    Thus, high nitric acid levels elevate energy and blood flow, which may also improve[8] exercise performance.

    This means that it can help you achieve the same results faster. Both beet juice and beet powder are safe to use and have no negative side effects.

    Additionally, beets are a good source of fiber, which helps to keep blood sugar levels stable.

    So if you’re looking for an easy way to improve your circulation and boost your health, be sure to include beets in your diet.

  6. Citrus Fruits

    Citrus fruits are high in vitamin C, which is a powerful antioxidant that can help[9] protect the body from damage caused by free radicals.

    Vitamin C is a powerful antioxidant that has been shown to increase blood flow. It can also help to protect cells from damage and can improve[10] the immune system.

    Some of the best foods for vitamin C include oranges, strawberries, grapefruit, and kiwis.

  7. Turmeric

    Turmeric has been used as a medicine for centuries and is now being studied for its effects on the body.

    Some of the benefits of turmeric include increasing blood flow and reducing inflammation.

    When ingested, turmeric serves as an anti-inflammatory agent and helps[11] to reduce inflammation throughout the body.

    It can also enable the reduction of discomfort and breakout in the joints.

  8. Tomatoes

    Tomatoes are a great food to increase blood flow. They are high in antioxidants, which help to protect cells from damage.

    They are high in potassium, which helps to keep the blood pressure in check. Consumption of too little potassium might[12] adversely affect cardiovascular health.

    They are also high in vitamin C, which helps to prevent colds and flu. Additionally, they are loaded with antioxidants, which help to fight off free radicals.

    This means that tomatoes can help to improve your overall cardiovascular health.

  9. Berries

    Berries are high in antioxidants and contain ellagic acid, which has been shown to help[13] increase blood flow and control systolic blood pressure.

    Berries contain anthocyanins, which are molecules that help[14] to increase the flow of blood and oxygen to the cells.

    These nutrients could support and improve the flow of blood and protect against damage to the arteries.

    These properties make berries a powerful remedy for conditions like heart disease, and diabetes.

  10. Leafy Greens

    Leafy greens like spinach, are a great way to increase[15] blood flow as they are high in fiber and antioxidants, which can help improve heart health.

    They are a great source of vitamins, minerals, and antioxidants, which all help improve circulation.

    Some of the best leafy greens to eat for improving blood flow are kale, collard greens, spinach, and lettuce.

    Moreover, they are low in calories and can assist you to lose weight.

  11. Walnuts

    Walnuts are a  good source of magnesium, which has been shown to promote[16] healthy blood pressure levels and may benefit people with heart disease.

    They are also a great source of omega-3 fatty acids, which are important for reducing inflammation and promoting blood flow.

    They also contain antioxidants, which protect the cells in your body from damage.

  12. Garlic

    Garlic is a great food to increase blood flow and has anti-inflammatory properties.

    As per this study,[17] garlic has been shown to aid in lowering blood pressure and may also improve arterial stiffness.

    Garlic can also help to fight off infection, so it is a great food to include in your diet if you are prone to getting sick.

  13. Cayenne Pepper

    Cayenne pepper is a popular spice that has been used for centuries to increase blood flow.

    When ingested, it increases the production of nitric oxide, which helps to relax blood vessels.

    As per this study,[18] cayenne pepper might aid in increasing blood flow to the tissues and catabolism of fatty acids and glucose.

    This in turn allows more blood to flow through the veins and to the rest of your body.

    Cayenne pepper can also help to improve[19] circulation in the legs and feet. Thus, for this reason, it could commonly be found in many pain-relieving ointments.

    It has a spicy taste that is also refreshing, which makes it a good addition to many foods and enhances its flavors.

  14. Whole Grain

    Whole grains are rich in fiber and vitamins, which may help[20] keep your arteries healthy and reduce heart-related diseases.

    Moreover, fiber may also assist in maintaining optimum digestion.

    Also, contain antioxidants and other nutrients that can help boost your immune system.

Conclusion

Thus, when it comes to increasing blood flow, eating foods that are high in antioxidants and omega-3 fatty acids can be a great way to start.

This is because these nutrients have been demonstrated to increase the number of capillaries in your blood vessels.

This, in turn, enables them to supply your cells with more oxygen and nutrients.

Additionally, including plenty of fruits and vegetables in your diet will help keep your arteries healthy and free from plaque.

Therefore, including some of these foods in your meals may be the best option if you’re seeking a way to boost circulation throughout your body.

References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Achraf Ammar, Mouna Turki, Hamdi Chtourou, et al. Pomegranate Supplementation Accelerates Recovery of Muscle Damage and Soreness and Inflammatory Markers after a Weightlifting Training Session. PLoS One. 2016; 11(10): e0160305. Published online 2016 Oct 20. doi: 10.1371/journal.pone.0160305
  2. Pallavi Kawatra and Rathai Rajagopalan. Cinnamon: Mystic powers of a minute ingredient. Pharmacognosy Res. 2015 Jun; 7(Suppl 1): S1–S6. doi: 10.4103/0974-8490.157990
  3. Pasupuleti Visweswara Rao and Siew Hua Gan. Cinnamon: A Multifaceted Medicinal Plant. Evid Based Complement Alternat Med. 2014; 2014: 642942. Published online 2014 Apr 10. doi: 10.1155/2014/642942
  4. Damini Kothari, Woo-Do Lee, and Soo-Ki Kim. Allium Flavonols: Health Benefits, Molecular Targets, and Bioavailability. Antioxidants (Basel). 2020 Sep; 9(9): 888. Published online 2020 Sep 19. doi: 10.3390/antiox9090888
  5. Wang Huang, Gang Tang, Linyu Zhang, et al. Effect of onion on blood lipid profile: A meta‐analysis of randomized controlled trials. Food Sci Nutr. 2021 Jul; 9(7): 3563–3572. Published online 2021 May 13. doi: 10.1002/fsn3.2309.
  6. Matt Picklo. OMG- OMeGa-3s! Last Modified: 4/2/2020. Available from https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/omg-omega-3s/
  7. Mauricio G Cohen , Joseph S Rossi, Jennifer Garbarino, et al. Insights into the inhibition of platelet activation by omega-3 polyunsaturated fatty acids: beyond aspirin and clopidogrel. Clinical Trial Thromb Res. 2011 Oct;128(4):335-40. doi: 10.1016/j.thromres.2011.04.023. Epub 2011 May 28. Available from https://pubmed.ncbi.nlm.nih.gov/21621252/
  8. Tom Clifford, Glyn Howatson, Daniel J. West, et al. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients. 2015 Apr; 7(4): 2801–2822. Published online 2015 Apr 14. doi: 10.3390/nu7042801
  9. Vitamin C. Updated March 2020. Available from https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
  10. Vitamin C. Updated: March 26, 2021. Available from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  11. Sahdeo Prasad and Bharat B. Aggarwal. Chapter 13 Turmeric, the Golden Spice. Available from https://www.ncbi.nlm.nih.gov/books/NBK92752/
  12. How too little potassium may contribute to cardiovascular disease. October 24, 2017. Available from https://www.nih.gov/news-events/nih-research-matters/how-too-little-potassium-may-contribute-cardiovascular-disease
  13. Javad Sharifi-Rad, Cristina Quispe, Carla Marina Salgado Castillo, et al. Ellagic Acid: A Review on Its Natural Sources, Chemical Stability, and Therapeutic Potential. Oxid Med Cell Longev. 2022; 2022: 3848084. Published online 2022 Feb 21. doi: 10.1155/2022/3848084
  14. Roberto Mattioli, Antonio Francioso, Luciana Mosca, et al. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020 Sep; 25(17): 3809. Published online 2020 Aug 21. doi: 10.3390/molecules25173809
  15. Elena Jovanovski, Laura Bosco, Kashif Khan, et al. Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults. Clin Nutr Res. 2015 Jul; 4(3): 160–167. Published online 2015 Jul 31. doi: 10.7762/cnr.2015.4.3.160
  16. Daniel Dibaba, Pengcheng Xun, Yiqing Song, et al. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017 Sep; 106(3): 921–929. Published online 2017 Jul 19. doi: 10.3945/ajcn.117.15529
  17. Karin Ried. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Exp Ther Med. 2020 Feb; 19(2): 1472–1478. Published online 2019 Dec 27. doi: 10.3892/etm.2019.8374
  18. Vijaya Juturu. Capsaicinoids Modulating Cardiometabolic Syndrome Risk Factors: Current Perspectives. J Nutr Metab. 2016; 2016: 4986937.
  19. Nejc Sarabon, Stefan Löfler, Jan Cvecka, et al. Acute effect of different concentrations of cayenne pepper cataplasm on sensory-motor functions and serum levels of inflammation-related biomarkers in healthy subjects. Eur J Transl Myol. 2018 Jan 12; 28(1): 7333. Published online 2018 Mar 1. doi: 10.4081/ejtm.2018.7333
  20. Whole Grains. Available from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/

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