Foods to Boost Blood Circulation and Flow
Foods to Boost Blood Circulation and Flow
A human or other vertebrate's complete body is
circulated by a system of organs called the blood circulatory system, which includes
the heart, blood arteries, and blood itself.
It contains
the cardiovascular system, also known as the vascular system, which is made up
of the heart and blood vessels (the words "blood vessels" and
"heart" are derived from the Latin word "vascula,"
respectively). A systemic circulation or circuit and a pulmonary circulation or
circuit are the two divisions of the circulatory system. The circulatory system
is sometimes referred to as the cardiovascular system or vascular system.
Many foods, including garlic, onions, beets,
berries, citrus fruits, and leafy greens, among others, have been shown to help
increase blood flow and support heart health.
A multitude of diseases can contribute to poor
circulation, which is a common issue.
Among the various factors contributing to impaired
circulation include Raynaud's disease, diabetes, obesity, and peripheral artery
disease (PAD).
Reduced blood flow can result in unpleasant
sensations like discomfort, numbness, digestive problems, and freezing hands or
feet.
Athletes and active people may also seek to boost
blood flow to better exercise performance and recovery in addition to those
with impaired circulation.
Even though medications are frequently used to treat
circulatory problems, certain foods can also increase blood flow.
Foods to Improve Blood Circulation
and Flow
Cayenne pepper
The fiery flavor of cayenne pepper is derived from a
phytochemical known as capsaicin.
Nitric oxide and other molecules that assist your
blood vessels expand are released when capsaicin is stimulated, which lowers
blood pressure and increases blood flow to tissues.
Vasodilators relax the tiny muscles found in blood
vessel walls, allowing blood to flow more freely through your veins and
arteries.
According to research, eating cayenne pepper
enhances blood vessel strength, circulation, and lowers plaque development in
the arteries.
Furthermore, because they can promote blood flow to
the affected area, these hot peppers are frequently used in pain-relieving
creams.
Pomegranate
Pomegranates are juicy, sweet fruits that have a
high concentration of nitrates, a powerful vasodilator, and the antioxidant
polyphenols.
Pomegranate consumption, whether as a juice, a raw
fruit, or a supplement, may increase blood flow to and oxygenate muscle tissue,
which may be beneficial for active people in particular.
Taking 1,000 mg of pomegranate extract 30 minutes
before working out increased blood flow, blood vessel diameter, and exercise
performance, according to a 2014 study in 19 active people.
Another study found that professional weightlifters
who regularly drank 500 milliliters
(mL), of pomegranate juice before or after weight training experienced less
discomfort, muscle damage, and inflammation.
Onions.
Flavonoid antioxidants, which promote heart health,
are abundant in onions.
This veggie helps your arteries and veins widen when
blood flow increases, which promotes circulation.
Taking 4.3 grams (g) of onion extract daily, for 30
days, significantly increased artery dilation and blood flow after meals in a
study involving 23 males.
Additionally, onions have anti-inflammatory
qualities that, by reducing arterial and vein inflammation, can improve blood
flow and heart health.
Cinnamon
Increased blood flow is only one of the many health
advantages of cinnamon, a warming spice.
Cinnamon increases coronary artery blood flow and
blood vessel dilatation in animal tests, which supplies the heart with blood.
For instance, rats fed 200 mg per kilogram (kg) of
cinnamon bark extract daily for eight weeks showed improved coronary artery
blood flow and cardiac performance following strenuous exercise compared to
rats in the control group in a 2014 animal study.
Cinnamon can also effectively lower blood pressure
in people by relaxing their blood vessels, according to study. This enhances circulation
and protects the health of your heart.
In a 2011 study, 1,200 mg of cinnamon taken daily
decreased systolic blood pressure, or the top number on a reading, by an
average of 3.4 millimeters of mercury (mmHg) after 12 weeks in 59 patients with
type 2 diabetes.
Garlic
The positive effects of garlic on the heart and
blood circulation are widely established.
According to studies, garlic, notably its sulfur
components, which include allicin, can relax your blood vessels to enhance
tissue blood flow and lower blood pressure.
In fact, flow-mediated vasodilation (FMD), a measure
of blood flow effectiveness, is linked to diets high in garlic.
In a study of 42 individuals with coronary artery
disease, those who took 1,200 mg of allicin-containing garlic powder tablets
twice daily for three months saw a 50% increase in blood flow via the upper arm
artery compared to those who took a placebo.
Fish with fat
Salmon and mackerel are two fatty fish that are
great suppliers of omega-3 fatty acids.
Because they encourage the release of nitric oxide,
which dilates your blood vessels and increases blood flow, these fats are
particularly advantageous for circulation.
Additionally, omega-3 fatty acids aid in preventing
platelets from clumping together in your blood, which can result in the
formation of blood clots.
Fish oil supplements have also been related to lower
blood pressure and better blood flow to the muscles during and after exercise.
For instance, high doses of fish oil—4.2 g daily for
4 weeks—significantly increased blood flow to the legs after exercise in a 2014
study of 10 healthy guys.
Beets
Beet juice or powder is a common dietary supplement
used by athletes to boost performance.
This is due to the high concentration of nitrates in
beets, which your body turns into nitric oxide. Blood arteries are relaxed by
nitric oxide, which also enhances blood flow to muscular tissue.
Supplemental beet juice increases nitric oxide
levels, blood flow, and oxygen delivery to muscular tissue, all of which can
improve performance.
Beets may help increase blood flow in elderly
persons with circulatory problems in addition to helping athletes.
In comparison to those who drank a placebo, older
persons who drank 5 oz. (140 mL) of nitrate-rich beet juice daily saw
significant drops in blood pressure, clotting time, and blood vessel
inflammation.
Curcumin
One of the many health advantages of turmeric is
increased blood flow.
In reality, turmeric has been used in Ayurvedic and
traditional Chinese medicine to expand blood arteries and enhance blood
circulation for centuries.
According to research, the turmeric ingredient
curcumin aids in nitric oxide synthesis, oxidative stress reduction, and
inflammation reduction.
In a 39-person research, ingesting 2,000 mg of
curcumin daily for 12 weeks increased forearm blood flow by 37% and upper arm
blood flow by 36%.
Leafy greens
The body turns nitrates found in leafy greens like
spinach and collard greens into nitric oxide, a powerful vasodilator.
By widening blood vessels and facilitating easier
blood flow, nitrate-rich foods may help to improve circulation.
In a study with 27 participants, those who had high
nitrate (845 mg) spinach daily for seven days saw noticeably better blood
pressure and blood flow than the control group.
A typical Japanese diet strong in nitrate-rich
vegetables such Chinese cabbage and spinach has also been linked to lower blood
pressure than diets low in veggies, according to study.
Citrus Fruits
Oranges, lemons, and grapefruit are just a few of
the citrus fruits that are rich in flavonoids, which are antioxidants.
Citrus fruits high in flavonoids may reduce
inflammation in the body, which can lower blood pressure and artery stiffness
while enhancing blood flow and nitric oxide production.
In one small trial, blood orange juice consumption
for two weeks resulted in significant improvements in FMD and blood vessel
function compared to a control group in 15 overweight or obese participants.
Regular eating of citrus fruits like oranges has
also been linked to lower blood pressure and a lower risk of stroke.
Nuts
Alpha-linolenic acid (ALA), vitamin E, and
L-arginine, all of which increase the synthesis of nitric oxide, are abundant
in walnuts.
One 2013 study found that consuming walnuts may
lower blood pressure, enhance blood vessel function, and reduce inflammation,
all of which may be especially beneficial for those with diabetes.
Due to blood vessel damage brought on by excessive
blood sugar levels, people with diabetes frequently experience circulation
problems and high blood pressure.
In a study of 112 adults at risk for diabetes, those
who consumed 2 oz. (56 g) of walnuts daily for six months saw a significant
improvement in blood vessel function compared to the control group.
Tomatoes
Tomatoes may help reduce the activity of
angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to
control blood pressure.
According to research, tomato extract improves blood
flow and opens up blood vessels in a manner comparable to that of
ACE-inhibiting medications.
Tomato extract can suppress ACE, reduce
inflammation, and disrupt platelet aggregation, all of which can enhance
circulation, according to test-tube research.
Berries
Berries are particularly healthful since they have
anti-inflammatory and antioxidant properties that may improve blood flow.
Blood vessel damage and high blood pressure are two
effects of chronic inflammation that can affect your circulatory system.
According to studies, consuming berries can improve
arterial dilatation while reducing blood pressure, heart rate, platelet
aggregation, and levels of inflammatory markers like interleukin
Ginger
Ginger, which has been used for thousands of years
in Chinese and Indian traditional medicine, can lower blood pressure and
enhance circulation.
Ginger has been demonstrated to lower high blood
pressure, which adversely affects blood flow, in both human and animal trials.
In a study including 4,628 participants, those who
ingested 2-4 g of ginger daily had the lowest risk of hypertension.
According to a 2014 animal study, ginger may
function by preventing ACE from functioning.
Other ways to boost Blood Circulation
Even though adding any of these foods to your diet
may increase circulation, other lifestyle modifications might have a more
significant effect.
Here are some additional lifestyle changes that can improve blood flow:
Quit smoking:
Smoking can have a harmful influence on circulation and is associated with a
number of chronic diseases, including cancer.
Increase your physical activity:
Exercise improves vasodilation and promotes blood flow. Regular exercise also
lowers your risk of developing heart disease.
Achieve or keep a reasonable weight:
Obesity and being overweight impair blood flow and increase the risk of serious
consequences such artery plaque accumulation.
Maintain a balanced diet:
Try converting to a diet high in nutritious, whole foods, such as veggies,
healthy fats, and fiber-rich foods, which help enhance circulation and support
heart health, rather than just stocking up on certain foods.
Maintain proper hydration
because it is important for your overall health, especially your circulatory
system. Dehydration can harm your body's endothelium cells and encourage
inflammation, which will limit blood flow.
Reduce your stress levels
because they can have a big impact on your blood pressure, according to
research. Utilize yoga, meditation, gardening, or time spent in nature to
reduce your stress.
Choosing meals that promote blood
flow is one of several natural strategies to increase circulation.
Your circulation may benefit from the antioxidants,
nitrates, vitamins, and other ingredients included in the foods listed above.
Additionally, living a healthy lifestyle that
includes quitting smoking, being active, keeping a healthy weight, and eating a
varied diet can improve blood flow and general health.
Thank you for reading our Health tips, always remember
to visit a Doctor and also monitor your Blood pressure.
Source: https://www.healthline.com/nutrition/foods-that-increase-blood-flow
https://en.wikipedia.org/wiki/Circulatory_system
