These foods will help you to flow
with the (blood) current.
Your body requires blood to flow, so good blood circulation is essential. Blood transports oxygen and nutrients to your body's tissues while also transporting carbon dioxide and waste products away from them. It is necessary for life and the health of all of the body's tissues. Despite its importance, blood flow throughout the body can be disrupted by smoking, high blood pressure, diabetes, and others.
However, there are some things you can do to improve your blood circulation. Stretching, stress management, exercise, and drinking and eating specific beverages and foods are just a few examples. If you're looking for foods to help with blood circulation, keep reading for suggestions.
1. Beetroot
"Beets are well-known for their energizing properties, appearing in many 'energy' juices or wellness shots," says Sydney Greene, MS, RD.
According to Greene, beets contain natural nitrates, which are natural chemicals found in the soil, air, and water and are used as a food additive to inhibit the growth of bacteria while also improving the flavor and color of foods. When these nitrates are converted to nitric oxide in the body, they help the blood vessels dilate and improve blood circulation.
2. Spiced and herb-infused vegetables
Those looking to improve blood pressure should focus on the Dietary Approaches to Stop Hypertension Diet (DASH), which is designed to lower blood pressure and improve circulation, according to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook.
According to Goodson, the DASH Diet recommends eating 4 to 5 servings of vegetables per day. "Vegetables are high in nutrients and sodium-free, a common cause of high blood pressure and poor blood circulation."
To add more flavor to your vegetables, Goodson recommends seasoning them with herbs and spices rather than salt.
3. Walnuts
"Walnuts, which are high in omega-3 fatty acids, have been shown to help lower blood pressure, improving blood flow," says Greene.
Walnuts also contain vitamin E, which acts as an antioxidant and aids endothelial function by releasing substances that control vascular relaxation and contraction and enzymes that regulate blood clotting, immune function, and platelet adhesion, according to Greene (the colorless substance in the blood). Endothelial function aids in blood vessel widening that isn't necessary.
4. Potassium-rich fruits
"Eating foods high in potassium is one of the DASH Diet's recommendations," says Goodson. Potassium is abundant in fruits like Medjool dates, bananas, berries, and avocado.
On this eating pattern, DASH recommends consuming 4 to 5 servings per day, serving one medium fruit, a half-cup chopped, 1 cup of berries, or one-fourth cup of dried fruit.
5. Low-fat dairy products
According to the DASH Diet, according to Goodson, calcium may help lower blood pressure and improve circulation.
"Eating three servings of
low-fat dairy per day can help you get the calcium you need," Goodson
says. "One cup low-fat milk or yogurt and 1.5 ounces low-fat cheese
constitute one serving."