By Health Square desk 
The blood circulation system serves to deliver nutrients, oxygen, metabolites and even waste metabolites like carbon dioxide, urea, uric acid, etc. There are various medical treatments and medicine that can improve flow of blood. But why not to hit for natural one. Food, yes food can play a major role in improving blood circulation. In this article we focus on such foods that improve blood circulation in body, but first have a look why blood circulation is important.
Reduced blood flow can cause various health problems like
- cardiac issues
- blood pressure
- digestive issues
- pain
- muscular weakness
- numbness
- renal disorders, etc.
Reasons of Poor Blood Circulation
There are reasons for poor blood circulation.
- Usually, there is an underlying disorder like obesity, diabetes mellitus, peripheral artery disease.
- Unhealthy eating also poses a vital role in reducing blood circulation by increasing cholesterol levels.
- Smoking, obesity, lack of exercise, excessive alcohol, sedentary lifestyle are significant reasons behind circulatory disorders.
Medical science has treatments for circulatory disorders starting from medication to surgeries.
It is delightful to know that medication is not only the only option left with you to improve blood circulation. Even an amendment in your diet and lifestyle can also lead to better blood flow through vessels.
Below in this article, is the list of few such foods that improve blood circulation and are available in every kitchen. The need is to use them regularly and adequately.
Cayenne Pepper:
The cayenne pepper has a significant ingredient named capsaicin, which is responsible for its spicy flavour. Besides the addition of flavour, it promotes the blood circulation in tissues by releasing nitric oxide and certain other vasodilators helpful in expanding the blood vessels and decreasing blood pressure. Along with providing strength to blood vessels, Cayenne pepper reduces the formation of plaque in arteries.
Pomegranate:
Fruits are a vibrant source of nutrients and are a mandatory part of a healthy diet.
Pomegranate juice reduces the stiffness in the walls of arteries and lessens the deposition of plaque and cholesterol. All these functions help to strengthen the blood circulatory system by helping to protect free radicals, damage of cells and reduction of inflammation.
Coffee:
A cup of coffee helps in improving blood circulation by up to 30 %.
Cinnamon:
Cinnamon spice has various health benefits, including increased blood circulation. It enhances blood flow and dilates coronary artery, which supplies blood directly to the heart.
Cinnamon reduces the blood pressure and improves circulation and keeping the heart-healthy. In another research on diabetes patients shows that 1200 mg of cinnamon use decreases blood pressure only in 12 weeks.
Garlic:
Garlic is well prominent among food items for its beneficial effects on hearts and blood circulation system.
It has sulphur compounds, including Ellison that increases blood flow and lowers blood pressure by relaxing blood vessels. Various studies prove that diets containing high levels of garlic give better flow-mediated vasodilation showing blood flow efficiency. Eating one to three raw cloves of garlic per day improves circulation by removing the plaque, thus promoting the blood flow.
Seafood:
Seafood like salmon, lake trout, herring, tuna and Mackerel are rich sources of Omega-3 fatty acids. It is beneficial for blood circulation because it releases nitric oxide, a potent vasodilator. An omega-3 fatty acid is also famous for its blood-thinning and anticoagulant effects. The low quantity of omega-3 in the blood causes reduced blood flow.
Omega-3 fats help inhibit the clumping of platelets, therefore, reducing the chances of blood clot formation.
Fish oil supplements are significant in lowering blood pressure and increasing blood flow in skeletal muscles.
Raw Seeds and Oats:
Fresh seeds are a rich source of omega-3 fatty acids and antioxidants. Seeds like pumpkin, chia, flax are rich in fibre and are very effective in reducing cholesterol from the body, thus improving blood flow.
Likewise, a whole grain oat is rich in the qualities of improving bowel movements and increasing blood flow due to their anti-inflammatory activity.
Beets or Beet juice:
Beets are common in the diet of athletes as a supplement. It helps to improve performance by improving oxygen supply due to increased blood supply to muscles. Beets are high in nitrate contents and converts to nitric oxide in the body.
Beets also are beneficial to older people with circulatory problems.
Green Vegetables:
We always consider green leafy vegetables are beneficial for health as they are a rich source of vitamins and minerals. Plants are also alkalizing food as they are the source of chlorophyll which keeps the circulatory system in good shape. Cabbage, spinach, arugula, kale, romaine are good examples of such vegetables.
Citrus Fruits:
Citrus fruits are very rich in antioxidants and flavonoids, such as lemons, oranges, grapefruits, etc. Decreases inflammation in arteries, which improves blood flow and reduce blood pressure by producing nitric oxide.
A study conducted on 31 people who drink 17 ounces of orange juice for one week shows a significant improvement in reducing markers of inflammation like IL-6 and CRP as compared to a control group.
Walnuts
Walnuts seem packed with beneficial compounds such as vitamin E, alpha-lipoic acid and L-arginine and omega-3, which are the potent stimulators of nitric oxide production. Nuts are helpful in the reduction of blood pressure and improving blood flow by enhancing vessel function and decreasing inflammation.
Walnuts are useful in people with diabetes, suffering from blood flow issues.
Ginger:
Ginger is an essential constituent of every kitchen. It has been used in various traditional Chinese and Indian medicines for thousands of years. Despite its other benefits, the primary reason for its importance is its tendency to lower blood pressure and increase blood flow.
Research on a group of 4,628 people shows that taking 2 to 4 grams of ginger lowers the risk of high blood pressure by inhibiting the ACE in the body.
Health professionals recommend changes in diet, managing your stress by doing yoga, meditation, gardening or spending time in a good company and regular exercise as an excellent practice to improve blood flow by stimulating vasodilation and decreasing circulatory disorders. The food is major part of healthy lifestyle. It is better to include foods that improve blood circulation in our diet.