What happens if we have poor blood flow and circulation? There are a lot of medical conditions that could cause this (such as smoking, diabetes, obesity, etc.). Reduced blood flow can lead to unpleasant symptoms such as pain, muscle cramps, numbness, digestive problems, and even cold hands and feet.
People with poor circulation can increase their blood flow to improve athletic performance and recovery. Healthy habits, including regular exercise, staying well hydrated, maintaining a healthy weight, and avoiding smoking can all improve circulation. The food you eat affects your blood circulation as well, but what do we eat to have better blood flow? In this article, we have provided you with 9 different kinds of recommended food for blood vessels that can help keep your blood circulating properly.
Beets are root vegetables that are rich in nitrates, a compound your body converts into nitric oxide. Nitric oxide helps widen our blood vessels and increase blood flow. Beet juice improves oxygen flow in muscle tissues, stimulates blood flow, and increases nitric oxide levels, all of which can improve performance.
Berries are small but are packed with antioxidants and anti-inflammatory effects that help with our blood circulation. Berries can lower our heart rate, blood pressure, and blood levels of inflammatory markers. Berries are rich in a compound called anthocyanin, an antioxidant that gives berries their red and purple hue. Anthocyanins also protect the arterial walls and keep blood vessels elastic.
This warm spice helps blood flow by reducing blood pressure by relaxing your blood vessels, which keeps our hearts healthy.
4. Citrus fruits
Citrus like lemons, oranges, and grapefruit are filled with antioxidants. Flavonoids are also found in citrus fruits. Flavonoids help decrease inflammation and can help reduce blood pressure, which results in having better blood flow. Regular intake of citrus fruits can also decrease the risk of getting a stroke.
5. Cayenne Pepper
Cayenne pepper consists of a chemical compound called capsaicin, this compound improves blood circulation to our tissues by lowering blood pressure. It also helps stimulate the release of nitric oxide.
There are antioxidants found in chocolate that can dilate blood vessels and lower blood pressure. It’s better to go for dark chocolate for this benefit, but it should also be eaten in moderation as chocolate is high in fat, calories, and sugar.
7. Fatty Fish
Omega-3 fatty acids help prevent the clumping of blood platelets, these fats are especially good for circulation because they promote the release of nitric oxide, which dilates blood vessels and increases blood flow. Examples of fatty fish are salmon, mackerel, sardines, and anchovies.
8. Leafy Greens
Leafy greens such as kale, collard greens, Chinese cabbage, and spinach are good for blood flow. Leafy greens are usually high in nitrates which convert into nitric oxide in our bodies, dilating our blood vessels and increasing blood circulation.
Turmeric has been used in traditional medicine to help blood circulation. There is a compound found in turmeric called curcumin. Curcumin helps increase nitric oxide production, reduce oxidative stress, and reduce inflammation.