Are you constantly feeling tired, weak, or low on energy? One reason for this could be that you are experiencing poor circulation and poor blood flow. Poor circulation prevents the cells and tissues in your body from getting sufficient oxygen in a timely manner.
Poor circulation can cause various health problems, such as high blood pressure, atherosclerosis, heart disease and stroke or erectile dysfunction.
Increasing blood oxygen levels not only boosts energy and relieves fatigue, it also increases blood flow, helping to promote the health of your immune system as well as the cardiovascular and cerebrovascular systems.
In this article, we will introduce 11 natural foods that can dilate blood vessels and promote blood flow.
Athletes often drink beet juice before training and competitions to boost blood and oxygen flow to the muscles.
Beet juice is rich in natural nitrates, which the body converts into nitric oxide. Nitric oxide helps relax the blood vessels, thereby reducing the burden on the heart.
One study found that drinking a glass of beet juice a day was similar to taking blood pressure medication.
Since high blood pressure is one of the causes of erectile dysfunction (ED), drinking beet juice is considered a natural remedy for ED.
2. Red Wine
Studies have shown that moderate consumption of red wine can help increase high-density lipoprotein cholesterol (HDL, also known as “good” cholesterol) levels and prevent cholesterol accumulation, so it is good for your heart.
Red wine is also rich in antioxidant polyphenols, the most prominent of which is resveratrol. Research has found that resveratrol is particularly good at increasing nitric oxide levels, helping to dilate blood vessels, protect their linings and improve blood flow to the brain.
3. Leafy Greens and Cruciferous Vegetables
Leafy greens and cruciferous vegetables such as spinach, asparagus, kale, cabbage, lettuce, broccoli and cauliflower are superfoods that boost blood circulation. This is because they are rich in nitrates, which our bodies can efficiently convert into nitric oxide.
Therefore, you should consciously increase the intake of vegetables in your daily diet. Eating more cruciferous vegetables can benefit your cardiovascular and cerebrovascular health.
Watermelon is a natural source of the amino acid L-citrulline, which our body converts into L-arginine and then into nitric oxide.
Recent studies have shown that watermelon juice increases nitric oxide bioavailability, lowers blood pressure and improves blood flow.
5. Garlic and Onions
After you eat garlic, the level of nitric oxide in your body rises rapidly, which helps to dilate blood vessels.
The allicin in garlic has been shown to help increase blood flow and lower blood pressure. More allicin is released when garlic is crushed or chopped.
Onions contain a compound called quercetin, which increases nitric oxide levels in the body and improves blood flow.
6. Nuts and Seeds
Nuts and seeds are rich in L-arginine, an amino acid involved in making nitric oxide.
In addition, nuts and seeds are also the best sources of plant-based omega-3 fatty acids. We all know that omega-3 fatty acids are great for promoting brain and heart health.
Studies have shown that eating nuts and seeds regularly can help lower blood pressure, improve cognitive levels in the brain and increase endurance.
Pumpkin seeds have the highest concentrations of L-arginine, followed by watermelon seeds, sesame seeds and sunflower seeds.
Walnuts have the highest L-arginine content among nuts, followed by hazelnuts, pecans, peanuts, almonds, cashews and Brazil nuts.
Pomegranates are not only delicious to eat, but they also help increase blood flow.
In addition to being rich in nitrates, pomegranate seeds are also high in antioxidant polyphenols, both of which are vasodilators. That is, they help expand blood vessels and facilitate faster delivery of nutrient- and oxygen-rich blood to various tissues and organs.
8. Citrus Fruits
Citrus fruits such as oranges, lemons, limes and grapefruits are excellent sources of vitamin C, which increases nitric oxide absorption and bioavailability.
Studies have shown that citrus fruits can help lower blood pressure, improve brain sharpness, and reduce the risk of heart disease.
9. CoQ10-rich Foods
Coenzyme Q10 can increase nitrate and nitric oxide levels in the body, thereby helping to dilate blood vessels.
Foods rich in CoQ10 include grass-fed beef, lamb, chickens and other poultry meat. Especially internal organs such as the liver, kidney and heart.
Fatty fish such as salmon, sardines, mackerel and herring are also excellent sources of coenzyme Q10.
Turkey, pork tenderloin and chicken are also high in L-arginine.
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10. Dark Chocolate
Dark chocolate is rich in healthful flavanols. Studies have shown that the flavanols in cocoa can help the body maintain good nitric oxide levels, which can promote cardiovascular health and protect cells from damage.
In one study, people who ate dark chocolate every day for 15 days had higher levels of nitric oxide and lower blood pressure.
Eating dark chocolate has been shown to improve blood circulation and enhance brain function, as well as reduce the risk of heart disease.
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Clams are one of the highest B12-rich foods known on the planet. They are also rich in L-arginine, which the body converts into nitrates.
Eating clams helps relax blood vessels and promotes blood flow.
You can also get L-arginine from seafood such as oysters, mussels, scallops, abalone, octopus, salmon, shrimp and crabs.
The 11 foods described above can dilate blood vessels and enhance blood circulation by promoting the production of nitric oxide in the body.
Symptoms of low levels of nitric oxide in the body include:
- frequent cold hands and feet
- high blood pressure
- difficulty in concentrating
- loss of libido
- stamina decline
In addition to a healthy diet, regular exercise is also very helpful to help promote blood flow and enhance cardiovascular and cerebrovascular function.
Thank you for reading. I hope this information can help you increase your overall health.
Again, I’m not a doctor. Please consult with your doctor if you have a serious health condition or any concerns.