Poor circulation is a common problem that can be caused by a variety of conditions. Some of the many causes of poor circulation include peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud's disease.
Pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet can all result from decreased blood flow. Athletes and active people, in addition to those with poor circulation, may want to increase blood flow in order to improve exercise performance and recovery.
Although medications are frequently used to treat circulatory issues, certain foods can also improve blood flow. Here are the best foods for increasing blood flow.
1. Pomegranate
Pomegranates are juicy, sweet fruits high in polyphenol antioxidants and nitrates, both of which are potent vasodilators. Pomegranate consumption, whether as juice, raw fruit, or supplement, may improve blood flow and oxygenation of muscle tissue, which may benefit athletes in particular.
In a study of 19 active people, researchers discovered that taking 1,000 mg of pomegranate extract 30 minutes before exercising increased blood flow, blood vessel diameter, and exercise performance. Pomegranate juice consumed daily during or before weight training reduced soreness, muscle damage, and inflammation in elite weightlifters.
2. Cinnamon
Cinnamon is a warming spice with numerous health benefits, including improved blood flow. Cinnamon improved blood vessel dilation and flow in the coronary artery, which supplies blood to the heart, in animal studies. Furthermore, studies show that cinnamon can effectively lower blood pressure in humans by relaxing blood vessels. This enhances circulation and maintains the health of your heart.
3. Fatty Fish
Salmon and mackerel are two fatty fish that are particularly high in omega-3 fatty acids. Because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow, these fats are especially beneficial for circulation. Omega-3 fats also help to prevent platelet clumping in your blood, which can lead to blood clot formation. Furthermore, fish oil supplements have been linked to lower blood pressure and better blood flow in skeletal muscle during and after exercise.
4. Turmeric
One of the many health benefits of turmeric is increased blood flow. Since ancient times, both Ayurvedic and traditional Chinese medicine have used turmeric to open blood vessels and improve blood circulation.
Curcumin, a compound found in turmeric, has been shown in studies to help increase nitric oxide production, reduce oxidative stress, and reduce inflammation.
5. Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruit are rich in antioxidants like flavonoids. Consuming flavonoid-rich citrus fruits may reduce inflammation in your body, lowering blood pressure and artery stiffness while improving blood flow and nitric oxide production. Furthermore, regular consumption of citrus fruits such as lemon and grapefruit has been linked to lower blood pressure and a lower risk of stroke.
6. Walnuts
Walnuts contain numerous beneficial compounds, including l-arginine, alpha-lipoic acid (ALA), and vitamin E, all of which stimulate the production of nitric oxide. Eating walnuts may lower blood pressure, improve blood vessel function, and reduce inflammation, which may be especially beneficial for diabetics. Diabetes patients frequently experience circulation problems and high blood pressure as a result of blood vessel damage caused by uncontrolled blood sugar levels.