Good blood circulation is critical. In fact, it plays a central role in literally every single aspect of your health.
Healthy circulation delivers oxygen and nutrients to all of your organs, providing them with the fuel they need to survive and thrive.
Your heart, lungs, liver, kidneys, brain and more all rely on healthy circulation. Without it, they can’t do their jobs efficiently and your health suffers.
It can contribute to cognitive decline. Cause pain in your limbs. Lead to fatigue and dry skin. Keep wounds from healing. And even trigger varicose veins, kidney damage, high blood pressure and stroke.
But its job doesn’t end there. You also need good blood flow to remove the waste products your body produces from your system.
Sluggish circulation can allow toxins to build up, making you sick.
Yet blood flow isn’t something we talk about much.
Your doctor probably pesters you about your cholesterol and badgers you about your weight. But chances are he doesn’t mention your circulation. At least not until there’s a problem.
But now, before you have serious blood flow problems, is the time we SHOULD be talking about it.
Because it turns out there are simple diet choices you can make, starting today, that can improve your circulation. And keep it healthy for years to come.
That’s right, better circulation naturally with no drugs required.
5 circulation boosting foods to try
Best of all? These circulation boosters aren’t exotic ingredients from far off lands. And they aren’t rare and expensive gourmet nutrients, either.
They’re everyday foods you may already be eating. And you’ll find them in any grocery store in any town all across the United States.
We have a basket full of garlic in our kitchen. We love the flavorful bite it adds to food and use it in almost every single meal in our home. And according to scientists that means besides having garlic breath we also likely have good circulation too.
There’s a ton of research attesting to garlic’s ability to relax our blood vessels and improve blood flow. Experts say it helps keep blood platelets from sticking together, reducing the risk of clots. And studies have shown it could help lower high blood pressure, reduce total and LDL (“bad”) cholesterol and possibly even decrease your risk for heart disease.
To get the most out of your garlic mince or crush it at least 10 minutes before using. This increases the availability of allicin, an active compound in garlic, and makes it more stable during cooking.
Try adding the garlic to your dish towards the end of cooking to preserve more of the allicin content. And according to one study, adding a dash of lemon juice could boost its cholesterol lowering abilities too.
Experts say eating more delicious vitamin C rich fruits could help boost blood circulation. Talk about a “prescription” that’s easy to follow. Eat more delicious fruit? Sign me up!
It turns out vitamin C is a natural blood thinner. So fruits and veggies that are high in this powerful nutrient could help with your own blood flow.
Fruits that are high in vitamin C include…
- black currants
A number of veggies are high in the potent vitamin too including red peppers, green peppers, broccoli, kale, parsley and Brussels sprouts.
And citrus fruits like those oranges and grapefruits I mentioned earlier contain capillary strengthening bioflavonoids as well.
3. Pumpkin seeds:
I guess I don’t ever have to worry about my circulation because it turns out one of my favorite snacks is great for boosting blood flow. Pumpkin seeds, which I’m literally snacking on as I write to you today, deliver a double dose of circulation friendly nutrients.
Pumpkin seeds are high in vitamin E, which experts say can reduce the stickiness of our blood. That allows it to flow more smoothly helping keep blood pressure healthy and reducing the risk of blood clots.
Plus those delicious little seeds are a good source of acetyl-l-carnitine. Carnitine boosts heart health and improves blood circulation by supporting heart muscle function. And studies hint it could also help lower “bad” LDL cholesterol while raising “good” HDL numbers, which may lead to better blood flow.
If you haven’t tried using fresh basil in your cooking before you might want to start. Basil is delicious, adding a sweet and savory flavor, to everything from soups to sandwiches.
But it is basil’s blood flow benefits that‘ll turn you into a true fan. The leafy green spice is packed with the mineral magnesium. And as you likely know, magnesium is vital for a healthy heart.
Your heart requires magnesium to beat. And the mineral helps relax muscles and blood vessels leading to better circulation.
Beets simply don’t get the respect they deserve. This hearty and rustic root vegetable delivers some remarkable health benefits. And despite any bad childhood experiences you may have had, trust me, they’re tasty too.
Beets are brimming with circulation boosting nitrates. And most studies done on them have concentrated on the root veggie’s juice, which is a highly concentrated source of those nitrates.
Many of those studies focused on a group of folks who really rely on their bodies performing at their peak… athletes. And researchers found two glasses of beet juice a day could significantly improve an athlete’s performance.
But the good news is you don’t need to be an athlete to benefit from the nitrates in beets. Studies also show that beets have real world benefits for us ordinary folks too. Two glasses of beet juice helped a group of volunteers walk easier after suffering through many years of pain caused by poor circulation.
If you have a juicer, you can try your hand at making some homemade beet juice. Just keep in mind beets can cause stains, so be careful when making it. And since beet juice can be a bit bitter consider juicing another vegetable such as carrots with it.
You can also buy organic beet juice online or in many grocery stores. My local store stocks Biotta, a brand I like.
And I encourage you to try eating fresh beets again too. Peel and slice a beet, a sweet potato, a couple of carrots and sweet onion into cubes. Toss them in some olive oil, salt, pepper and rosemary and roast them in the oven until they’re fork tender.
Better blood circulation with food
If you haven’t had any circulation problems yet that’s fantastic! Let’s keep it that way by making these five foods a part of your regular diet.
And if you’ve already started to experience some minor blood flow issues they could help you start to turn things around, and perhaps head off the need for yet another pill in your future.