The 14 Best Foods to Increase Blood Flow and Circulation
1) Green Tea: Green tea contains polyphenols which are antioxidants that have been shown to reduce oxidative stress and inflammation.
These compounds may also protect against diabetes, cancer, heart disease, Alzheimer’s disease, Parkinson’s disease and many other diseases. The antioxidant properties of green tea may contribute to its health benefits.
2) Apple Cider Vinegar (ACV): ACV is known to have anti-inflammatory effects.
It helps to decrease the risk of cardiovascular disease, stroke, high cholesterol and triglycerides. It also reduces inflammation in the digestive tract and improves digestion.
3) Olive Oil: Oily fish such as salmon contain omega 3 fatty acids which may help prevent coronary artery disease.
Omega 6 fatty acids are associated with increased risk of heart attack and stroke.
4) Black Coffee: Coffee contains caffeine which has been found to reduce the risk of depression, anxiety and insomnia.
It may also improve cognitive function.
5) Red Wine: Wine contains polyphenols which have been shown to lower LDL cholesterol levels and increase HDL cholesterol levels.
Polyphenol-rich wines may help protect against heart disease, cancer, diabetes and obesity.
6) Dark Chocolate: Dark chocolate is high in magnesium and contains a small amount of fiber.
It also has a small amount of caffeine. Magnesium is associated with reduced risk of heart disease, stroke, diabetes and depression.
7) Garlic: Garlic is associated with many health benefits such as reduced risk of heart disease, cancer, high cholesterol and high blood pressure.
It also has immune system-boosting abilities and can help fight respiratory infections.
8) Extra Virgin Olive Oil: Olive oil can help prevent cardiovascular disease, cancer, cognitive decline and Alzheimer’s disease.
It may also help prevent digestive problems such as indigestion and heartburn.
9) Red Pepper: Red pepper contains a compound called capsaicin.
Capsaicin has been shown to improve blood flow. It is associated with reduced risk of diabetes, obesity, high cholesterol and heart disease.
10) Pomegranate: Pomegranate juice has been shown to increase blood flow and oxygen levels in the body. It helps prevent heart disease, cancer, Alzheimer’s disease and erectile dysfunction. It also improves sexual function in men.
11) Spinach: Spinach is a good source of dietary fiber which can help to prevent heart disease, diabetes, obesity and digestive disorders. It also contains magnesium which can help to prevent heart disease and high blood pressure.
12) Sweet Potato: Sweet potatoes are rich in antioxidants which can help prevent cancer and heart disease. They are also rich in vitamin A which helps to prevent vision loss and infections.
13) Turkey: Turkey is a great source of tryptophan, an amino acid that has been shown to improve sleep quality and duration. It may also improve symptoms of depression.
14) Watercress: Watercress is an excellent source of vitamin K and vitamin C. It also contains a small amount of calcium, magnesium and manganese. Vitamin K is essential for blood clotting and strong bones. It also protects against cardiovascular disease. Magnesium is associated with reduced risk of heart disease, depression, diabetes, cancer and osteoporosis.
It may also help to prevent migraines and asthma.
15) Yogurt: Probiotics in yogurt, such as lactobacillus acidophilus, can improve digestion and immune function. It may also improve symptoms of irritable bowel syndrome.
These foods are essential for health and should be included in every diet. They can help you to maintain a healthy weight, improve your overall health and increase your life expectancy.
Many of these superfoods can be eaten on their own or as part of a meal. Fruits and vegetables should be eaten as snacks or with meals. Whole grains and breads can be eaten as snacks or added to meals. Proteins can be eaten as snacks, with meals or as part of a larger snack. Dairy products should be eaten with meals or as part of a meal.
Oils should be used for cooking or at the table.
Apples
Apples are an excellent source of dietary fiber, especially soluble fiber. Dietary fiber can help to prevent heart disease, obesity and diabetes. It can also help to improve digestive health and reduce the risk of colon cancer.
Apples are also a very good source of quercetin. Quercetin has strong antioxidant properties and has been associated with reduced risk of heart disease, obesity, Alzheimer’s disease, asthma, allergies and cancer.
Apples are also a good source of vitamin C.
Reduced risk of heart disease
Improved digestive health
Reduced risk of colon cancer
Reduced risk of type 2 diabetes
Better blood sugar control
Weight loss
Balanced blood sugar levels
Reduced symptoms of allergies
Improved respiratory health
Lower risk of Alzheimers disease
Reduced risk of obesity
Relief from asthma symptoms
Lower risk of cancer
Improvement in mental performance and memory
Asparagus
Asparagus is a good source of folic acid. Folic acid has been associated with a reduced risk of stroke and Alzheimer’s disease.
It is also a good source of vitamin K. Vitamin K can help to prevent Alzheimer’s disease.
Garlic
Garlic is a great source of antioxidants, helping to reduce oxidative stress throughout the body. It is aso a very good source of manganese, selenium and Vitamin B6. All of these have antioxidant properties and help to reduce oxidative stress in the body.
Reduced risk of Alzheimer’s disease and related dementias
Improved blood flow to the brain
Better memory and cognitive function
Reduced oxidative stress in the brain
Lower risk of stroke
Slower cognitive decline with age
Cabbage
Cabbage is a cruciferous vegetable and has strong antioxidant and anti-inflammatory properties. These properties can help to improve health and prevent certain types of cancer. Cabbage is also an excellent source of vitamin C.
Cabbage helps to reduce the risk of cancers of the:
Bladder
Colon
Pancreas
Prostate
Stomach
Urinary tract
Cabbage protects against cancerous tumor growth.
Cabbage is also an excellent source of vitamin C.
Carrots
Carrots are a good source of dietary fiber, manganese and vitamin A. They are also a very good source of vitamin K which is important for bone and blood health.
Carrots are a very good source of beta carotene, the precursor to vitamin A.
Vitamin A is an important antioxidant for eye health and prevents age-related macular degeneration (ARMD).
Vitamin A also plays a role in the prevention of cancer, heart disease and cognitive decline.
Vitamin A deficiency can cause night blindness, xerophthalmia and ultimately blindness.
Potatoes
Baking potatoes are a good source of potassium. Potassium is an important electrolyte that helps to control the electrical activity in your heart cells. It also helps to transmit nerve signals and contract your muscles. A deficiency of potassium can cause gastrointestinal problems including nausea and diarrhea.
Potassium has been shown to reduce the risk of heart attack and stroke by controlling blood pressure. It can also reduce the risk of kidney stones and help to prevent osteoporosis by helping to regulate calcium.
Sweet Potatoes
Sweet potatoes are a very good source of vitamin A. They also provide a healthy dose of fiber, vitamin C, pantothenic acid, vitamin B6 and iron. They are a good source of magnesium and manganese too.
Vitamin A is an antioxidant that helps to prevent oxidative damage caused by free radicals. It is also essential for healthy skin, bone growth, immune system function and vision.
Fiber helps to remove toxins from the body and prevents constipation.
Vitamin C is an antioxidant that protects cells from oxidative damage. It is needed for the formation of collagen in bones, muscles, cartilage, blood vessels and other tissues.
Vitamin B6 is important for healthy nerve cells and hormonal activity.
Vitamin B6 deficiency can cause neurological problems.
Manganese is a co-factor for the antioxidant enzyme, manganese superoxide dismutase. This important antioxidant is found in your mitochondria and protects your cells from oxidative damage.
Potassium is an electrolyte and mineral that helps to control heart rate and blood pressure. It also helps to transmit nerve signals and contract muscles.
Magnesium is a mineral that relaxes blood vessels and is used to treat high blood pressure.
Magnesium deficiency can cause high blood pressure. It is also important for bone health and can prevent osteoporosis.
Iron is an important part of the protein that transports oxygen in your red blood cells.
Eating foods that are good sources of iron can prevent iron deficiency anemia.
Dark Chocolate
Dark chocolate is a good source of flavonoid antioxidants.
Antioxidants help to prevent oxidative damage caused by free radicals.
Flavonoid antioxidants in dark chocolate can help to reduce the risk of heart disease, cancer and neurodegenerative disorders like Parkinson’s disease.
Flavonoid antioxidants are also good for your brain. They can improve your memory and cognition while also helping you to stay calm, focused and mentally sharp.
Cayenne
Cayenne contains capsaicin, a phytochemical that can improve your circulation and reduce pain.
It can act on the same pain pathways as capsaicin. By stimulating your body’s heat receptors, it tricks your brain into thinking that you are overheating. This can block pain signals to the brain.
Cayenne pepper can also increase your blood flow. It can promote blood vessel dilation which improves the flow of blood.
Cayenne pepper is also an antioxidant. It can reduce oxidative damage caused by free radicals which can reduce your risk of many diseases and slow down the aging process.
Sources & references used in this article:
Reversal of blood flow through the vertebral artery and its effect on cerebral circulation by M Reivich, HE Holling, B Roberts… – New England Journal of …, 1961 – Mass Medical Soc
The effect of caffeine on the human macular circulation. by K Lotfi, JE Grunwald – Investigative ophthalmology & visual …, 1991 – iovs.arvojournals.org
Endothelial dysfunction of the coronary microvasculature is associated with coronary blood flow regulation in patients with early atherosclerosis. by AM Zeiher, H Drexler, H Wollschläger, H Just – Circulation, 1991 – Am Heart Assoc
Relation between myocardial blood flow and the severity of coronary-artery stenosis by NG Uren, JA Melin, B De Bruyne, W Wijns… – … England Journal of …, 1994 – Mass Medical Soc
