Poor circulation of blood is a common problem nowadays, caused by several factors.
Peripheral artery disease (PAD), obesity, diabetes, smoking and Raynaud’s disease are some of the various causes of poor circulation of blood. Reduced blood flow can produce unpleasant symptoms, like pain, muscle cramps, numbness, coldness in the hands or feet and digestive issues.
According to India’s top dietician and nutritionist Avni Kaul, those with poor blood circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery.
Although blood circulatory issues are often treated with medications. But eating certain foods can also improve blood flow and circulation in your body. In this article, nutritionist, dietitian and wellness coach Avni Kaul shares 5 effective foods to improve blood flow and circulation. Here they are.
Pomegranate
Pomegranates are juicy, sweet fruits that are notably high in polyphenol antioxidants and nitrates, which are potent vasodilators. Having pomegranate as juice, raw fruit and supplement will improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals. Also, it is responsible for increased blood flow, blood vessel diameter. Consuming 500 ml of pomegranate juice daily during or before weight training can reduce soreness, muscle damage, and inflammation.
Garlic
Garlic is known for its good impact on circulation and heart health. Components in garlic, especially it’s sulfur compounds, which include allicin can increase tissue blood flow and reduce blood pressure by relaxing your blood vessels. As a matter of fact, diets high in garlic are linked with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency.
Beets
Many athletes supplement with beet juice or beet powder to assist improve performance. It is because beets are rich in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and boosts blood flow to muscle tissue.
Beet juice supplements improve oxygen flow in muscle tissue, increase nitric oxide levels, stimulate blood flow. All of this can boost performance. Besides assisting athletes, beets raise blood flow in older adults with circulatory issues. Consuming nitrate-rich beet juice per day can bring a significant decrease in blood pressure, clotting time and blood vessel inflammation.
Turmeric
Increased blood flow is one of the many health benefits of consuming turmeric. In fact, both Ayurveda and traditional Chinese medicine have used turmeric since ancient times to open blood vessels and improve circulation of blood. Turmeric contains a compound called curcumin that helps increase nitric oxide production, reduce oxidative stress and decrease inflammation.
Citrus Fruits
Citrus fruits like lemons, oranges, and grapefruit are packed with antioxidants, including flavonoids. Eating flavonoid-rich citrus fruits reduces inflammation in your body, which can reduce blood pressure and stiffness in the arteries while improving blood flow and nitric oxide production. Plus, daily consumption of citrus fruits, such as lemon and grapefruit, has been linked with decreased blood pressure and the reduction of risk for stroke.
