Top 10 Foods That Increase Blood Circulation
We often overlook that blood circulation is as vital as heart health, digestion and other medical concerns. After all, in our circulatory system, blood serves as the transport liquid that carries the nutrients to all parts of the body. They also remove wastes from cells, help heal wounds and assist in homeostasis. Knowing how critical it is for every bodily function, you can then imagine the outcomes of poor circulation that are brought by an unhealthy lifestyle, medical conditions like diabetes, and even something as mundane as sitting for hours and doing little movements. Hence it’s important to spend time for relaxation like having a message to calm your mind, loosen up tense muscles and reduce stress. Regular exercise as simple as walking also helps activate muscles and dilate blood vessels thus increasing blood flow. What’s important of course is you partner it up with whole-food based diet. The following list contains 10 foods that increase blood circulation:
Citrus Fruits such as Oranges, Lemons, Limes, Tangerines, and Grapefruits
We all know citrus fruits are rich in Vitamin C which is identified as a natural blood thinner and internal body cleanser. Certain considerations though are necessary particularly if you’re taking blood-thinning medication so better consult your physician. It’s also packed with bioflavonoids that help prevent plaque build-up in the inner walls of blood vessels, strengthening the arteries and capillary walls, therefore improving blood circulation. In general, it helps a lot in improving your coronary health if taken on a regular basis. Aside from being anti-inflammatory, they are also considered alkaline producing in diet despite being generally considered acidic. All citrus fruits contain soluble fibers that lower cholesterol and glucose levels and reduce blood pressure and inflammation. You can enjoy them as smoothies, salad dressing or even as it is.
Berries, a member of a family of flowering plants called Ericaceae, simply known as the heath or heather family, are actually considered superfoods. From the raisin-looking Goji berries to acai, Blueberries, Blackberries, Strawberries, Grapes, and Sweet Cherries, all are fiber-enrich foods that increase blood circulation while boosting the immune system. The Vitamin A and C in these berries also helps reduce inflammation. A compound called Flavonoids is good for the heart, warding off free radicals which can put healthy cells in injury, also improving metabolic rate along the way. They likewise reduce LCL cholesterols that are bad for the health, fight off plaque settling, purify the quality of blood and stimulate blood cell production. Really, there’s no limit to the health benefit of this group of superfoods.
Watermelons and Avocados
Watermelons are 40% richer in lycopene than raw tomatoes. This natural pigment that gives these foods its reddish color is an antioxidant that improves blood circulation and supports in the prevention of plaque build-up in the blood vessels. Avocados, on one hand, help sustain an optimal cardiovascular system by improving poor blood circulation due to its omega-3 fatty acids. It is high in fiber and B-vitamins such as folic acid or Vitamin B9 that increases blood flow.
Garlic and Ginger
We all love Garlic and Ginger that we always add them in whatever recipe we can think of. Not just as food enhancers, it’s being widely used as a tea too, or you can eat it raw. All of course for a healthy advantage. Garlic is known to have the ability to cleanse the blood, cleaning up blocked arteries and inhibiting plaque build-up. Ginger upsurge blood circulation as well, besides being used as a treatment for nausea and digestion problems. It stimulates the blood flow to all organs in the body, clears congestion and strengthens the immune system. Other bulbs aside from the above-stated duo like onions and leeks, when taken in moderation, helps improve blood flow in our hands, especially in the lower extremities.
Gingko Biloba extracts as herb tinctures are made from the leaves of an old large tree species called Gingko that has been long cultivated in China. Its health benefits range from relieving anxiety and even symptoms of Alzheimer’s disease. For the cardiovascular system though, Gingko Biloba can dilate or expand and stabilize blood vessels, thus increasing blood flow and improving blood circulation, particularly to the brain. Hence, it’s widely popular as a memory enhancer. It is also used as an herbal remedy for varicose veins.
Oats, Nuts, and Dark Chocolate
A bowl of Oats a day that is very rich in antioxidants and is eaten usually in breakfast gets rid of cholesterol and is anti-inflammatory. You can opt for a gluten-free if you’re weight conscious. But be sure to choose the steel-cut or rolled variants than the instant or quick varieties that are more processed if you want a full whole grain experience. Add some berries and it’s deliciously perfect. Nuts on the other hand, with walnuts and almonds as the healthiest, have niacin or Vitamin B3 that helps prevent poor blood circulation. Walnuts are an excellent source of omega-3 fats while Almonds are considered the second option in fighting inflammation after Macadamias, which actually is more of a seed than a nut. Just chop them and add to any of your favorite food. Lastly, dark chocolates are healthier than white ones because it contains cocoa, which in turn contains flavonoids that do not only improve blood circulation but also defend against blood clots linked to stroke and heart attack. Just consume it in moderation. Raw cacao, the purest form of chocolate, also boosts blood circulation and reduces blood pressure.
Cayenne pepper, be it fresh peppers or dried spices and juiced or eaten raw in salads, boosts fibrinolysis, a process that prevents blood clots from happening and becoming dangerous. From here you can see how effective is in preventing heart attacks and strokes. A compound called capsaicin that is an active component of cayenne pepper, unblocks narrow arteries from plaque and lipid deposits, expands blood vessels to clear away blood clots formation, preventing poor blood circulation in the process, much in the lower extremities. Cayenne pepper is also abundant in Vitamins A and C, essential for the blood flow, and is good at boosting metabolism.
Hemp, sunflower, sesame, pumpkin, chia, and flax seeds are among the healthiest. Packed with antioxidants, fiber, protein, Vitamin E, various minerals like zinc, monounsaturated fats and omega-3 that has anti-inflammatory qualities and helps avoid cardiovascular diseases and omega-6 that lowers bad cholesterol in the blood, healthy seeds can thwart the development of heart disease and accumulation of bad cholesterol; aside from preventing weight gain. Experts advised against consuming roasted and processed ones in favor of raw organic seeds that are much healthier.
Fish such as Salmon and Herring
Extensively identified as an excellent source of omega-3 fatty acids, Salmon, Herring and other oily fish greatly helps the cardiovascular system. It is commonly known as good for the heart and for the blood vessels, therefore, improving blood circulation. We need to remember though that plant-based omega-3s is different from animal-based. Plants high in omega-6 like walnuts, if consumed in high quantity, can hinder the way our body convert omega-3. Thus, eating plant-based omega-3 isn’t sufficient.
Any vegetables, be it leafy green like lettuce and spinach, cruciferous like cabbage and Brussels sprouts, marrow such as cucumber and zucchini, plant stem-like celery and asparagus, or allium like onion and garlic as stated above, are all healthy sources we can tap into for improved blood circulation and overall optimum cardiovascular health. Chlorophyll, the plants green pigmentation, makes green vegetables the healthiest option for an Alkaline Diet that lowers risk for hypertension and stroke, fights inflammation, improves heart health, cleanses the blood and alleviates poor blood circulation. The Vitamin K found in Celery, Asparagus and spinach maintain a healthy blood flow and clotting. It flushes out waste products and acts as diuretic necessary for an increase expulsion of water and salt from the body in the form of urine.
You see, it is mostly the basic. Eat more fruits and vegetables, choose healthy fat found in fish and nuts, make whole grains and another source of nourishing foods that increase blood circulation a habit. Basically, build a diet comprised of blood circulation-boosting foods. Partner it obviously with regular exercise, a healthy lifestyle and a fit mental well-being. Remember, our blood carries out the most important function of keeping all parts and systems of the body integral and fully functional. So better keep it flowing.