Healthy recipes for blood circulation
Poor circulation is a common problem caused by a number of conditions.
Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet.
In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery.
1. Cayenne Pepper
Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin.
Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels.
Vasodilators allow blood to flow more easily through your veins and arteries by relaxing the tiny muscles found in blood vessel walls.
Research indicates that ingesting cayenne pepper increases circulation, improves blood vessel strength and reduces plaque buildup in your arteries.
2. Pomegranate
Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators.
Consuming pomegranate — as juice, raw fruit or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.
A study in 19 active people, found that ingesting 1,000 mg of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter and exercise performance.
Another study demonstrated that daily consumption of 17 ounces (500 ml) of pomegranate juice during or before weight training reduced soreness, muscle damage and inflammation in elite weightlifters.
3. Onions
Onions are an excellent source of flavonoid antioxidants, which benefit heart health.
This vegetable improves circulation by helping your arteries and veins widen when blood flow increases.
In a 30-day study in 23 men, taking 4.3 grams of onion extract daily significantly improved blood flow and artery dilation after meals
Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries.
4. Garlic
Garlic is well known for its beneficial impact on circulation and heart health.
Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels.
In fact, diets high in garlic are associated with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency.
5. Fatty Fish
Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.
These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow.
Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation.
What’s more, fish oil supplements are linked to reduced high blood pressure and improved blood flow in skeletal muscle during and after exercise.
For example, in a study in 10 healthy men, high doses of fish oil — 4.2 grams daily for four weeks — significantly improved blood flow to the legs after exercise.
6. Beets
Many athletes supplement with beet juice or beet powder to help improve performance.
This is because beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.
Beet juice supplements improve oxygen flow in muscle tissue, stimulate blood flow and increase nitric oxide levels — all of which can boost performance
Aside from assisting athletes, beets improve blood flow in older adults with circulatory issues.
In a study in 12 older adults, those who drank 5 ounces (140 ml) of nitrate-rich beet juice per day experienced significant decreases in blood pressure, clotting time and blood vessel inflammation than those who consumed a placebo