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Every individual needs to consume a balanced diet to keep their body active and healthy. These nutrients and oxygen reach the organs via the blood.
Poor blood circulation in the body can disrupt the functions of the arms and legs. It also indicates the underlying chances of heart and arterial issues.
However, you can tackle these issues by consuming the right food. Keep reading to know the food for blood circulation to include in a diet.
Poor blood circulation is a common health issue in individuals with Peripheral artery disease. Other factors such as smoking, inactiveness, obesity, Raynaud’s disease, poor diet, etc., can contribute to this condition.
Conditions like diabetes damage the blood vessel via high sugar levels, obstruct blood circulation, and increase pressure, leading to fatal harm.
Reduced blood flow can lead to numbness, constant muscle cramps, indigestion, pain, and coldness in the legs and arms.
Fortunately, consuming some fruits and vegetables in a balanced proportion boosts the blood flow in humans.
Here are the top ten foods that improve blood circulation in legs, arms, and other body parts.
People who love spicy flavours can always include cayenne pepper in their dishes. This pepper contains capsaicin which is a phytochemical that brings the zing.
Capsaicin promotes blood flow in the tissues by controlling the nitric oxide released in blood vessels. It also stimulates the release of vasodilators.
These vasodilators help the blood to flow easily through arteries and veins. It is known to relax the small muscles in blood vessel walls.
This sweet flavoured bark is added to most Asian cuisine. In the list of foods to improve blood circulation, cinnamon tops the category.
It is known to improve blood flow in the coronary artery and helps in blood vessel dilation. These properties enhance the overall blood flow to and from the heart.
Garlic is again a common spice in an Asian household. It is known to contain several medicinal benefits and properties. Consuming garlic can improve heart health and immunity.
Known for its pungent flavour, garlic contains sulfur compounds and allicin, lowering blood pressure by soothing blood vessels. They also improve the blow flood in tissues.
Garlic improves flow-mediated vasodilation, making it an ideal food for blood circulation.
Salmon and mackerels are the variants of fatty fishes that are rich in Omega-3. This component is known to stimulate the release of nitric oxide in the body. This phenomenon leads to increased blood flow due to dilated vessels.
This fat also reduces blood palates from clumping, reducing the risk of blood clots.
The king of Indian spices, turmeric is rich in taste and health benefits. From minor cuts to immunity, turmeric cures most health ailments.
Turmeric improves blood circulation and opens the blood vessels. It falls under the categories of foods that increase blood circulation due to the mentioned properties.
Ginger is known to improve blood circulation. Consuming ginger helps normalise blood pressure and restrain heart-related issues.
Ginkgo biloba is known to improve blood circulation. It decreases diastolic blood pressure by 7 mmHg.
Sunflower seeds contain phytochemicals, healthy fats, magnesium, proteins, vitamin E, selenium and copper. These seeds are filled with nutrients and taste. It is known to lower blood pressure and improve blood flow.
Though bitter, dark chocolate is a healthy alternative for patients with heart issues. Dark chocolates with 85% cocoa are known to improve blood flow.
The polyphenols in dark chocolate relieve oxidative stress in the body. This increases the nitric oxide to dilate blood vessels and increase blood flow.
Green tea is a healthy alternative for tea lovers. It is known to increase the blood flow in the body and support the heart. Moreover, it enhances the endothelial utility of the circulatory system.
Apart from checking the best food for blood circulation, individuals should note down the best fruit to improve blood flow.
This will help them prepare an effective meal plan.
Here is a list of fruits good for blood circulation.
Pomegranates contain antioxidants such as nitrates and polyphenol. These vasodilators help increase the blood flow in the vessels and restrict the formation of blood clots.
Including pomegranate in a diet helps blood carry oxygen to the vessels.
Moreover, it is a good source of vitamin C that boosts immunity and normalises blood pressure.
Bananas are easily accessible and flavourful. This superfood contains potassium that lowers blood pressure and enhances blood flow. Individuals should know that salty and fried foods can increase the sodium content in the body. This is dangerous for heart and kidney health.
Consuming bananas can help kidneys remove the excess sodium through urine. This would further soothe blood vessels and increase blood flow.
Citrus fruits such as oranges, lemon, grapefruit, etc., are some of the ideal fruits that help blood flow. These fruits are readily available in local markets. Consuming citrus fruits helps increase antioxidants in the body. This prevents the toxins from damaging the cells.
Since there is lower inflammation and fewer chances of blood clots, the blood circulation improves naturally.
Rich in taste and potassium, Avocados lower bad cholesterol in the body. They contain monounsaturated fats, which help maintain body weight.
Avocados have high carnitine, which boosts the production of nitric oxide. This property categorises them under the list of best fruits for blood circulation.
Individuals can include berries in their breakfast or other meals. They contain natural sweeteners that make them refreshing and rich in taste.
Berries contain antioxidants that protect the body from cellular damage. It contains anthocyanin that promotes heart health and restricts the stiffening of arteries.
Consuming berries also support the release of nitric oxide in the blood, which again normalises blood pressure.
Let’s check the top vegetables that are beneficial for improved blood flow.
Here are some vegetables for blood circulation.
Beetroots contain nitrate, which is suitable for blood flow. They relax the blood vessels and increase blood flow in organs and tissues. One can consume beets in the form of smoothies, steamed or add it to the dishes.
Drinking a glass of beetroot juice helps normalise blood pressure.
Carrots are rich in health benefits and flavour. It supports cardiovascular health and normalises systolic blood pressure. The antioxidants in carrots also prevent the cells from toxins.
Onion falls in the category of top vegetables for blood flow due to the quercetin content. This antioxidant prevents cell damage in the body and supports heart health. Eating onions daily can also improve the natural blood flow.
Tomatoes contain beta carotene, vitamin E and lycopene that are a form of antioxidants. They support heart health and improve blood flow. Eating tomatoes also reduces atherosclerosis development.
Spinach promotes blood formation due to iron content. It contains high nitrates that improve blood circulation by expanding the blood vessels.
Individuals who don’t like fruits and vegetables can include dairy products in their meals to improve blood flow.
Individuals should know that the consumption of dairy products is known to reduce cardiovascular disease. It prevents the damage of blood vessels, high blood pressure, strokes and other heart diseases.
Here are some products individuals can include in their meals.
Drinking milk helps reduce cardiovascular diseases. It contains potassium and magnesium that lower blood pressure. Including milk in a diet also improves blood flow to vital organs. This is an ideal way to protect oneself from cardiovascular diseases related to high blood pressure.
This clarified butter is known to reduce the serum LDL due to the presence of conjugated linoleic acid. It regulates cholesterol levels by forming lipids and strengthening the metabolism in humans.
This dairy product contains probiotics that support good bacteria in the gut. It reduces inflammation and insulin levels in blood. The potassium content in blood flushes out salt from the body and normalises blood pressure.
Apart from dairy products, individuals can include dry fruits in their diet for improved blood circulation.
These are some dry fruits to include in a balanced diet for good blood flow.
Walnuts contain alpha-lipoic acid and l-arginine, which produces nitric oxide. This helps in reducing blood pressure and decreasing inflammation in a blood vessel.
Eating almonds can reduce the risk of cardiovascular disease and increase the antioxidants in blood. It is known to improve blood flow and lower blood pressure.
Pecan nuts consist of monounsaturated fats, which bring down chances of developing heart diseases. Consuming a handful of these nuts everyday helps lower bad cholesterol. It also naturally prevents coronary artery disease.
These are some suggestions on food for blood circulation. Individuals should consult a dietician regarding the meal plan and allergies.
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