increase blood flow
increase blood flow

Peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud’s disease are only a few of the causes of poor circulation. Athletes and active adults, as well as those with poor circulation, may aim to improve blood flow in order to improve exercise performance and recovery. Despite the fact that medications are regularly used to treat circulatory disorders, certain foods can also aid improve blood flow.

We’ll show you the 15 best meals to enhance blood flow and circulation in today’s article. Cinnamon, cayenne pepper, pomegranate, and other spices are used. To learn more, keep reading till the end.

Onions

Onions contain a lot of flavonoid antioxidants, which are good for the heart. This vegetable promotes the expansion of arteries and veins, boosting circulation when blood flow increases. According to studies, taking 4.3 grams of onion extract every day for 30 days improved blood flow and arterial dilation after meals in 23 males. Onions also have anti-inflammatory properties, which can aid with blood flow and heart health by reducing inflammation in veins and arteries.

Ginger

Ginger, which has been used for thousands of years in Indian and Chinese traditional medicine, can also aid to lower blood pressure and improve circulation. In both human and animal research, ginger has been shown to lower high blood pressure, which has a negative impact on blood flow. In a study of 4,628 people, those who consumed the most ginger (2 to 4 grams per day) had the lowest risk of having high blood pressure. According to animal studies, ginger aids by decreasing ACE.

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Cinnamon

Cinnamon is a warming spice with numerous health benefits, including enhanced blood circulation. In animal studies, cinnamon enhanced blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart. Rats fed 91 mg per pound (200 mg per kg) of body weight of cinnamon bark extract daily for eight weeks exhibited better heart performance and coronary artery blood flow following intensive exercise than rats in the control group. According to a study, cinnamon can successfully lower blood pressure in people by relaxing blood vessels. This improves circulation and maintains your heart healthy.

Tomatoes 

Tomatoes may help to reduce the activity of the angiotensin-converting enzyme (ACE), an enzyme that causes blood vessels to constrict in order to control blood pressure.   In test tubes, tomato extract suppressed ACE, reduced inflammation, and disrupted platelet aggregation, all of which can help with circulation.

Fatty Fish

Fatty fish like salmon and mackerel are high in omega-3 fatty acids. These fats are especially beneficial to circulation because they promote the production of nitric oxide, which dilates blood vessels and improves blood flow. Omega-3 fats also keep platelets in your blood from clumping together and causing a blood clot. Supplementing with fish oil has also been linked to decreased blood pressure and improved skeletal muscle blood flow during and after exercise. In a study of ten healthy males, for example, high dosages of fish oil (4.2 grams daily for four weeks) greatly improved blood flow to the legs following exercise.

Turmeric

Increased blood flow is one of turmeric’s many health benefits. Since ancient times, turmeric has been used in Ayurvedic and traditional Chinese medicine to widen blood vessels and improve circulation. Studies have indicated that curcumin, a substance found in turmeric, can help enhance nitric oxide production, reduce oxidative stress, and reduce inflammation. In a study of 39 people, consuming 2,000 mg of curcumin every day for twelve weeks resulted in a 37 percent rise in forearm blood flow and a 36 percent increase in upper arm blood flow.

Cayenne Pepper

Cayenne pepper’s hot flavor is due to capsaicin, a phytochemical contained in the pepper. Capsaicin improves tissue blood flow by lowering blood pressure and encouraging the production of nitric oxide and other vasodilators (chemicals that help blood vessels widen). Vasodilators work by relaxing the tiny muscles in the walls of blood vessels, allowing blood to flow more easily through them. In studies, cayenne pepper intake enhanced circulation, blood vessel strength, and arterial plaque formation. Furthermore, these spicy peppers are commonly used in pain-relieving therapies since they help increase blood flow to the affected area.

increase blood circulation
increase blood circulation

Green Leafy Vegetables

Leafy greens like spinach and collard greens contain nitrates, which your body converts to nitric oxide, a potent vasodilator. Nitrate-rich meals may help to enhance blood circulation by dilating blood vessels and allowing a more free flow of blood. Those who had high-nitrate (845 mg) spinach daily for seven days exhibited significant improvements in blood pressure and blood flow when compared to a control group. Furthermore, studies suggest that people who consume a traditional Chinese diet rich in nitrate-rich vegetables like Chinese cabbage have lower blood pressure and are less likely to develop heart disease than people who eat a conventional Western diet.

Garlic

Garlic’s cardiovascular and circulation advantages are well-known. Garlic’s sulfur components, including allicin, have been demonstrated in research to improve tissue blood circulation and lower blood pressure by relaxing blood vessels. Improved flow-mediated vasodilation (FMD), a measure of blood flow efficiency, has been linked to garlic-rich diets. In a trial of 42 people with coronary artery disease, those who took garlic powder tablets with 1,200 mg of allicin twice daily for three months experienced a 50% increase in blood flow via the upper arm artery, compared to those who received a placebo.

Walnuts

Walnuts are high in nutrients like l-arginine, alpha-lipoic acid (ALA), and vitamin E, all of which help the body produce nitric oxide. Walnuts have been shown to help diabetics by lowering blood pressure, improving blood vessel function, and reducing inflammation. People with diabetes typically face circulation difficulties and high blood pressure as a result of blood vessel damage induced by uncontrolled blood sugar levels. Individuals who took 2 ounces (56 grams) of walnuts every day for eight weeks exhibited significant increases in blood flow as compared to a control group in a study of 24 diabetics.

Berries

Berries are particularly good for you since they contain antioxidants and anti-inflammatory substances that may help with blood flow. Chronic inflammation damages blood arteries, causing circulation issues and raising blood pressure. According to studies, berries can lower blood pressure, heart rate, platelet aggregation, and blood levels of inflammatory markers like IL-6, as well as enhance arterial dilation.

Pomegranate

Pomegranates are juicy, sweet fruits that are strong in polyphenol antioxidants and nitrates, which are potent vasodilators. Pomegranate consumption, whether in the form of juice, raw fruit, or supplement, may improve blood flow and oxygenation in muscle tissue, which could be useful to athletes. According to a study, taking 1,000 mg of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter, and exercise performance in Nineteen fit people. Elite weightlifters who drank 17 ounces (500 ml) of pomegranate juice daily before or during weightlifting had less soreness, muscle damage, and inflammation, according to another study.

Beets

Beet juice or powder is used by many athletes as a supplement to help them perform better. Beets are high in nitrates, which the body converts to nitric oxide. When nitric oxide is present, blood vessels relax and blood flow to muscle tissue rises. Beet juice supplementation boosts oxygen flow in muscle tissue, increases blood flow, and increases nitric oxide levels, all of which can help you perform better. Beets improve blood flow in elderly people who have circulatory issues, as well as sports.

Citrus

Citrus fruits like oranges, lemons, and grapefruit are high in flavonoids, which are antioxidants. Citrus fruits high in flavonoids may lower blood pressure and arterial stiffness while increasing blood flow and nitric oxide production in the body. Those that drank showed significant reductions in inflammatory markers including IL-6 and CRP when compared to a control group.

Sunflower Seeds

Sunflower seeds, despite their small size, are packed with important nutrients. Sunflower seeds are strong in healthy fats, proteins, fiber, phytochemicals, selenium, copper, magnesium, and vitamin E, among other nutrients. Sunflower seeds, which are high in magnesium, help to decrease blood pressure and improve blood flow. However, be sure that your sunflower seeds are unsalted, as salt can raise your blood pressure.

One of the numerous natural ways to increase circulation is to eat foods that promote blood flow. Antioxidants, nitrates, vitamins, and other nutrients included in the foods mentioned above can aid circulation. Additionally, adopting a healthy lifestyle that includes stopping smoking, staying active, maintaining a healthy weight, and eating a well-balanced diet will increase blood flow and overall health.

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