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What You Must Eat To Increase Blood Flow

Eseoghene Ovwero by Eseoghene Ovwero
May 2, 2020
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Poor circulation is a common problem. Various conditions can lead to this. However, in this article, we would talk about foods that increase blood flow you can consume.

Some of the causes of poor circulation are Diabetes, Obesity, Peripheral Artery Disease (PAD), Raynaud’s Disease and Smoking.

Furthermore, poor blood flow can cause unpleasant symptoms like digestive issues, muscle cramps, pain, coldness in the hands or feet and numbness.

Apart from people with poor circulation, athletes and active individuals might want to increase blood flow to boost exercise performance and recovery.

In addition, even though people treat circulatory issues with medications most times, eating foods that increase blood flow can also be very helpful.


Table of Contents

  • What Is Blood Flow?
    • Foods That Increase Blood Flow
      • #1. Pomegranates
      • #2. Cinnamon
      • #3. Onions
      • #4. Cayenne Pepper
      • #5. Beets
      • #6. Turmeric
      • #7. Fatty Fish
      • #8. Garlic
      • #9. Walnuts
      • #10. Leafy Greens
      •  #11. Tomatoes
      • #12. Citrus Fruits
      • #13. Ginger
      • #14. Berries
      • #15. Dark Chocolate
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What Is Blood Flow?

Blood flow is the movement of blood in a vessel, tissue or organ. It is denoted in terms of the volume of blood that flows in a unit of time.
Furthermore, Ventricular contraction takes responsibility for the blood flow from major arteries. It leads to a flow of blood from higher pressure regions to lower pressure regions.

Foods That Increase Blood Flow

There are some foods that increase blood flow. In this part of the article, we will talk about some of these great foods that optimize your blood flow.

Here are some of these foods that increase blood flow:

#1. Pomegranates

Pomegranates are juicy, sweet fruits. They are foods that increase blood flow. Also, they are particularly rich in polyphenol antioxidants and nitrates, which are potent vasodilators.

Also, taking pomegranate as a juice, raw fruit or supplement might help blood flow and oxygenation of muscle tissue. This can help active individuals more especially.

 

foods-that-increase-blood-flow
Pomegranates

A study was done using 19 active people. They found that taking 1,000 mg of pomegranate extract thirty minutes before working out increased exercise performance, blood flow, and blood vessel diameter.

Furthermore, another study showed that consumption of 17 ounces (500 ml) of pomegranate juice every day during or before weight training reduced soreness, inflammation in elite weightlifters and muscle damage.


#2. Cinnamon

Cinnamon is a warming spice. It has a lot of health benefits. Amongst these many benefits is blood flow increase.

Also, in animal studies, Cinnamon improved blood vessel dilation and the flow of blood in the coronary artery, which gives blood to the heart.

 

foods-that-increase-blood-flow
Cinnamon

Furthermore, some rats were fed 91 mg per pound of bodyweight of Cinnamon Bark Extract daily for eight weeks. Another set of rats were placed in a control group. The rats fed Cinnamon Bark Extract daily showed better heart performance and coronary artery blood flow after exhaustive exercise.

Additionally, research shows that cinnamon can reduce blood pressure in humans effectively. It does this by relaxing your blood vessels which in turn aids circulation and keeps your heart healthy.


#3. Onions

Onions are also foods that increase blood flow. They are very good sources of flavonoid antioxidants, which are beneficial to heart health.

Also, this vegetable improves circulation. It does this by helping your arteries and veins widen when blood flow increases.

 

foods-that-increase-blood-flow
Onions

Furthermore, a study was done for 30 days using 23 men. They took 4.3 grams of onion extract daily and this greatly improved blood flow and artery dilation after meals.

In addition, Onions also have anti-inflammatory properties. This can increase blood flow and heart health by lowering inflammation in the veins and arteries.


#4. Cayenne Pepper

Cayenne peppers get their spicy flavor from a phytochemical called Capsaicin. 

Capsaicin promotes blood flow to tissues by reducing blood pressure and stimulating the release of nitric oxide and other vasodilators or compounds that help widen blood vessels.

Vasodilators allow blood flow more easily through the veins and arteries. It achieves this by relaxing the tiny muscles in the blood vessel walls.

 

foods-that-increase-blood-flow
Cayenne Peppers

Furthermore, research shows that taking Cayenne Pepper improves blood vessel strength, increases circulation, and reduces the buildup of plaque in the arteries.

In addition, companies that produce pain-relieving creams add these spicy peppers most of the time. This is because they can promote blood flow to the affected area.


#5. Beets

Amongst foods that increase blood flow, we have Beets. A lot of athletes supplement with beet juice or beet powder to boost their performance.

 

foods-that-increase-blood-flow
Beets

The reason is that Beets are high in nitrates, which the body converts into Nitric Oxide. What Nitric Oxide does is to relax blood vessels and increase blood flow to muscle tissue.

Furthermore, Beet juice supplements stimulate blood flow, improve oxygen flow in muscle tissue, and increase nitric oxide levels. All of these can boost performance.

In addition, apart from helping athletes, beets also improve blood flow in older adults who have circulatory issues.

In a study of 12 older adults, those who took 140 ml (5 ounces) of nitrate-rich beet juice daily had a huge decrease in blood pressure, clotting time, and inflammation of the blood vessels than those who took a placebo.


#6. Turmeric

One of the many health benefits of Tumeric is that they are foods that increase blood flow.

 

Turmeric

Also, since ancient times, both Ayurvedic and traditional Chinese medicine have used Turmeric to open up blood vessels and improve blood flow.

Furthermore, research says that Curcumin, a compound found in Turmeric, helps to increase the production of nitric oxide, decrease inflammation and reduce oxidative stress.

Additionally, in a study of 39 people, taking 2,000 mg of Curcumin daily for 12 weeks led to a 36% increase in upper arm blood flow and a 37% increase in forearm blood flow.


#7. Fatty Fish

Fatty fish like salmon and mackerel are very good sources of Omega-3 fatty acids.

Also, these fats are very beneficial for circulation. This is because they promote the release of nitric oxide, which in turn dilates your blood vessels and boosts blood flow.

Furthermore, Omega-3 fats also help to inhibit the clumping of platelets in the blood. This process can lead to blood clot formation.

In addition, fish oil supplements reduce high blood pressure and improve blood flow in skeletal muscles during and after exercise.

For instance, in a study of 10 healthy men, high doses of fish oil (4.2 grams daily for four weeks) greatly helped blood flow to the legs after exercise.


#8. Garlic

Garlic is also among foods that increase blood flow. It is well known for its beneficial impact on blood flow and heart health.

 

Garlic

Furthermore, studies say that garlic, it’s sulfur compounds specifically, like allicin can increase tissue blood flow and reduce blood pressure. It does this by relaxing the blood vessels.

In addition, diets rich in garlic are linked with better Flow-Mediated Vasodilation (FMD). This is an indicator of blood flow efficiency.

In a study of 42 people with coronary heart disease, people who ate garlic powder tablets containing 1200 mg of allicin twice a day for three months found a 50% improvement in blood flow through the upper arm artery compared with the placebo group.


#9. Walnuts

Walnuts are loaded with beneficial compounds like l-arginine, Alpha-lipoic acid (ALA) and Vitamin E. All these promote nitric oxide production.

 

Walnuts

Also, eating walnuts may reduce blood pressure, improve blood vessel function and reduce inflammation. This might be particularly helpful for people with diabetes.

Furthermore, those with diabetes usually have circulation issues and high blood pressure. This is because of blood vessel damage caused by uncontrolled blood sugar levels.

In addition, in a study of 24 persons with diabetes, those who ate 2 ounces (56 grams) of walnuts daily for eight weeks saw huge improvements in blood flow compared to a control group.


#10. Leafy Greens

Leafy greens are part of foods that increase blood flow. Examples of Leafy Greens like Spinach and Collard Greens are rich in nitrates. Your body converts this to Nitric Oxide, a strong vasodilator.

Furthermore, eating nitrate-rich foods might help to improve circulation by dilating blood vessels. This allows your blood to flow more easily.

In a 27-person study, those who consumed high-nitrate (845 mg) spinach daily for seven days had huge improvements in their blood pressure and blood flow compared to a control group.

Additionally, research has shown that people who follow traditional Chinese diets rich in nitrate-rich vegetables like Chinese cabbage have lower blood pressure and a highly reduced risk of heart disease than those who consume a typical Western diet.


 #11. Tomatoes

Tomatoes might help lessen the activity of the Angiotensin-Converting Enzyme (ACE). ACE makes blood vessels to constrict so as to control blood pressure.

 

Tomatoes

Also, research shows that tomato extract works like ACE-inhibiting drugs. They open up your blood vessels and improve blood flow.

Furthermore, Test-tube studies note that tomato extract can inhibit ACE, reduce inflammation and disrupt platelet aggregation, which can improve circulation.


#12. Citrus Fruits

Citrus fruits such as Oranges, Lemons, and Grapefruits are full of antioxidants, including flavonoids.

Taking flavonoid-rich citrus fruits might reduce inflammation in the body. This, in turn, can lower blood pressure and stiffness in the arteries while improving blood circulation and Nitric Oxide production.

In a study of 31 persons, people who drank 17 ounces (500 ml) of blood Orange juice daily for a week had huge improvements in artery dilation and large reductions in markers of inflammation like IL-6 and CRP compared to a control group.

In addition, the consistent consumption of citrus fruits is linked to reduced blood pressure and a reduced risk of stroke.


#13. Ginger

Ginger is part of foods that increase blood flow. It has been dominant in traditional medicine in India and China for thousands of years. It reduces blood pressure and improves blood flow.

 

Ginger
Ginger

Also, in both human and animal studies, ginger has been shown to lower high blood pressure, which affects blood flow negatively.

In a study of 4,628 persons, people who consumed the most ginger (2–4 grams daily) had a lesser risk of developing high blood pressure.

In addition, animal studies show that ginger works by restricting ACE.


#14. Berries

Berries are foods that increase blood flow and are very healthy. They have antioxidant and anti-inflammatory qualities, which might affect blood circulation positively.

Furthermore, chronic inflammation can destroy blood vessels and increase your blood pressure. This can lead to circulatory issues.

Research notes that eating berries can reduce heart rate, blood pressure, blood levels of inflammatory markers like IL-6 and platelet aggregation while also improving artery dilation.


#15. Dark Chocolate

You’re probably surprised, right? You can feel less guilty about your sweet tooth if you are a Chocolate lover.

 

Dark Chocolate
Dark Chocolate

Dark chocolates that have cocoa content of 70% and above are very good for blood circulation improvement.

Furthermore, Cocoa is very rich in natural flavonoids. A study published in the Circulation Journal disclosed how these flavonoids can help blood flow.


 

Does this article meet your immediate needs? If yes, leave us a response in the comment box below letting us know how we were able to help.

 

If no, also leave a response on the comment box to express your concern or ask a question and we will get back to you as soon as possible.

 

Regards,

 

Just Health Care Tips.


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Eseoghene Ovwero

Eseoghene Ovwero

Eseoghene Ovwero is a Web Content Developer with great writing skills. You can connect with him through his social media handles.

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