20 natural nutrients to improve and increase blood circulation

Poor blood circulation is a common problem that occurs due to various factors. Diabetes, overweight, smoking and Raynaud's disease are some of the common causes of poor circulation. Decreased blood flow can lead to unpleasant symptoms such as pain, muscle cramps, numbness, digestive problems and cold in the hands and feet. In addition to those with poor blood circulation, athletes and active people should also look for ways to increase their blood circulation to improve their athletic performance and speed up recovery.

BingMag.com 20 natural nutrients to improve and increase blood circulation

Poor blood circulation is a common problem that occurs due to various factors. Diabetes, overweight, smoking and Raynaud's disease are some of the common causes of poor circulation. Decreased blood flow can lead to unpleasant symptoms such as pain, muscle cramps, numbness, digestive problems and cold in the hands and feet. In addition to those with poor blood circulation, athletes and active people should also look for ways to increase their blood circulation to improve their athletic performance and speed up recovery.

Circulatory problems are usually treated with medication. However, you can increase your blood flow by eating certain foods. In this article, we are going to introduce 20 nutrients that help increase blood circulation. Finally, here are some important tips to improve your blood flow. Stay with us until the end of the article.

1. Cayenne pepper

Cayenne pepper gets its spicy taste from a phytochemical compound called capsaicin. Capsaicin increases blood flow to tissues by lowering blood pressure and stimulating the secretion of nitric oxide and other compounds useful in dilating blood vessels. These compounds relax the tiny muscles in the walls of blood vessels to make it easier for blood to flow through the arteries.

Research has shown that consuming cayenne pepper, or hot red pepper, increases circulation. Blood is effective in improving the strength of blood vessels and reducing the accumulation of plaque in the arteries. In addition, hot peppers are often used in the preparation of pain relieving creams, as they can increase blood flow to the affected area.

2. Pomegranate

Pomegranate is a juicy and sweet fruit that is especially rich in the antioxidants polyphenols and nitrates, both of which help dilate blood vessels. Consumption of pomegranate, whether as a juice or as a raw or complementary fruit, may increase blood flow. A study of 19 active people found that consuming 1,000 mg of pomegranate extract 30 minutes before exercise increased blood flow and improved athletic performance.

Another study found that consuming 500 ml daily was Pomegranate juice before and during weight training resulted in pain, muscle damage and inflammation in weightlifters.

3. Onions

Onions are an excellent source of flavonoid antioxidants and are good for heart health. This type of herb improves blood circulation by helping to dilate arteries and veins when blood flow increases. In a 30-day study, researchers asked 23 men to consume 4.3 grams of onion extract daily.

The results of this study showed that participants experienced a significant improvement in blood flow and dilation of blood vessels after a meal. Onions also have anti-inflammatory properties and therefore can improve blood flow and heart health by reducing inflammation in the arteries and vessels.

4. Cinnamon

Cinnamon is a hot spice that has many health benefits. One of the properties of this fragrant spice is to increase blood circulation. Animal studies have shown that cinnamon improves the dilation of blood vessels and blood flow to the coronary arteries of the heart, which send blood to the heart.

In an animal study for eight weeks, Rats were given 91 mg of cinnamon extract per 450 g of body weight. The results of this study showed that these mice experienced better heart function and improved blood flow to the coronary arteries than mice in the control group.

In addition, studies show that cinnamon can relax blood vessels. Blood effectively lowers blood pressure. This increases blood circulation and maintains heart health. In one study, 59 people with type 2 diabetes consumed 1,200 mg of cinnamon daily. The researchers found that participants' systolic blood pressure dropped after 12 weeks.

50. Garlic

BingMag.com 20 natural nutrients to improve and increase blood circulation

Garlic is known for its amazing effects on blood circulation and heart health . Studies show that garlic, especially its sulfur compounds, which contain allicin, can increase blood flow to tissues and lower blood pressure by relaxing blood vessels. A diet rich in garlic has been linked to improved blood flow.

A study of 42 people with coronary heart disease found that people taking garlic powder tablets containing 1,200 mg twice a day for three months They ate allicin and experienced a 50% improvement in blood flow compared to the placebo group.

In addition to improving blood circulation, garlic has other health benefits for the body, which are reviewed in the following article. . We suggest you read this article.

6. Fatty fish

Fatty fish such as salmon and macaroni are excellent sources of omega-3 fatty acids. These fats are especially useful in increasing blood circulation, as they help release nitric oxide, which leads to dilation of blood vessels and increased blood flow.

In addition, between taking fish oil supplements and lowering blood pressure. There is also an increase in blood flow during and after exercise. In a small study of 10 men, a high dose of fish oil (4.2 grams per day for 4 weeks) significantly improved blood flow to the legs after exercise.

7. Beetroot

Many supplements that athletes take contain beetroot juice or beetroot powder. These supplements help improve athletic performance. This is because beets contain a lot of nitrate, which the body converts to nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue. Beetroot supplementation is useful in improving oxygen flow to muscle tissue, stimulating blood flow and increasing nitric oxide levels, all of which can improve Exercise help. In addition to being good for athletes, beets improve blood flow in the elderly with circulatory problems.

A study of 12 elderly people found that people who drank 140 ml of water daily They ate nitrate-rich beets and experienced a significant reduction in blood pressure and inflammation of their blood vessels compared with those who took placebo.

8. Turmeric

Increased blood circulation is just one of the properties of turmeric. In traditional Chinese medicine, turmeric was used to open blood vessels and increase blood circulation. Research suggests that a compound in turmeric called curcumin helps increase nitric oxide production, reduce oxidative stress and reduce inflammation.

In a study of 39 researchers, they found that taking 2 One thousand milligrams of curcumin per day for 12 weeks increased blood flow to the forearms and arms by 37 and 36 percent.

9. Leafy vegetables

Leafy vegetables like spinach are high in nitrate, which the body converts to nitric oxide. Nitric oxide is effective in dilating blood vessels. Eating foods rich in nitrate may help increase blood circulation by dilating blood vessels. In a study of 27 people, those who consumed 845 mg of nitrate daily for 7 days experienced a significant improvement in blood flow and a reduction in blood pressure compared to controls.

Research has shown that people who eat nitrate-rich vegetables in their diet experience lower blood pressure and a significant reduction in the risk of heart disease.

10. Citrus

BingMag.com 20 natural nutrients to improve and increase blood circulation

Among the citrus we can name oranges, lemons and grapefruits. They are all rich in various antioxidants such as flavonoids. Eating fruits rich in flavonoids may reduce inflammation in the body, which can lower blood pressure and clogged arteries, and improve blood flow and nitric oxide production.

Researchers in a study of 31 The study found that those who drank 500 ml of orange juice daily for one week experienced a significant improvement in vasodilation and a marked reduction in inflammatory markers such as CRP compared with controls.

Citrus fruits such as lemongrass or grapefruit have been linked to lower blood pressure and lower risk of stroke. We have already dedicated the following article to introducing the properties of citrus. Be sure to read it.

11. Walnuts

Walnuts are rich in beneficial compounds such as L-arginine, alpha lipoic acid (ALA) and vitamin E, all of which stimulate nitric oxide production. Eating walnuts may lower blood pressure, improve blood vessel function and reduce inflammation, which may be especially helpful for people with diabetes.

People with diabetes are more likely to have Blood vessels are damaged due to uncontrolled blood sugar levels, experiencing circulatory problems and high blood pressure. A study of 24 people with diabetes found that people who consumed 56 grams of walnuts daily for eight weeks experienced a significant improvement in blood flow compared with controls.

12 . Tomatoes

Tomatoes may help lower an enzyme that constricts blood vessels to control blood pressure. Laboratory studies suggest that tomato extract can inhibit the enzyme, reduce inflammation, and disrupt platelet aggregation, all of which help increase blood circulation.

13. Berries

Berries are one of those fruits that have many health benefits for the body. Berries contain antioxidant and anti-inflammatory properties, which is why they may have positive effects on blood flow. Chronic inflammation can damage blood vessels and increase blood pressure, which can lead to circulatory problems.

14. Ginger

BingMag.com 20 natural nutrients to improve and increase blood circulation

Ginger has been used in China and India for thousands of years. This beneficial plant can lower blood pressure and improve blood circulation. Ginger has been shown to lower blood pressure in both human and animal studies. High blood pressure has a negative effect on blood flow.

A study of more than 4,000 people found that those who consumed 2 to 4 grams of ginger a day were less likely to develop high blood pressure. they got. Animal studies have shown that ginger inhibits the angiotensin-converting enzyme.

15. Almonds

Almonds are a light and nutritious snack. This type of brain is rich in vitamin E and healthy fats and has antioxidant properties. According to a study, people who eat a lot of almonds in their diet experience improved blood flow.

16. Bananas

Bananas are a popular and delicious fruit that is rich in potassium. This nutritious fruit improves blood flow by lowering blood pressure. Excessive sodium intake in the diet can cause high blood pressure. The potassium in bananas helps the kidneys eliminate excess sodium from the body. Excess sodium is excreted in the urine. This helps to relax the blood vessels and blood flow in the body.

17. Carrots

Eating lots of fruits and vegetables in your diet is very good for your health. Carrots can have positive effects on the health of the cardiovascular system. One study found that daily consumption of carrot juice reduced systolic blood pressure. It is possible that carrot juice protects the cardiovascular system.

18. Sunflower seeds

Sunflower seeds contain a lot of essential nutrients. This nutrient is high in healthy fats, protein, fiber, phytochemicals, selenium, copper, magnesium and vitamin E. Sunflower seeds are a good source of magnesium and are therefore useful in lowering blood pressure and thus increasing blood flow. Be sure to eat sunflower seeds without salt, as salt has a negative effect on blood pressure.

19. Grapes

Grapes help maintain healthy arteries and improve blood flow. One study found that the antioxidants in grapes are good for relaxing blood vessels.

20. Chocolate

BingMag.com 20 natural nutrients to improve and increase blood circulation

Chocolate is a delicious food that is very popular among children and adults. has it. The compounds in chocolate seem to improve the function of blood vessels and blood flow. The antioxidants in chocolate are effective in dilating blood vessels and lowering blood pressure. To get the most out of the tonic properties and ingredients in chocolate, eat dark chocolate instead of white chocolate. Of course, be aware that this type of chocolate has a lot of fat and calories. So do not overdo it.

Other ways to increase blood circulation

Incorporating these foods into your diet may improve blood circulation; However, making some lifestyle changes may have a greater impact. Here are some important lifestyle changes that can increase blood flow.

1. Quitting smoking

Smoking is a risk factor for many chronic diseases such as cancer and can have a negative effect on blood circulation.

21. Exercise

Exercise stimulates blood flow and improves dilation of blood vessels. In addition, regular exercise reduces the risk of heart disease.

32. Weight loss

Being obese or overweight can lead to dangerous complications such as plaque buildup in the arteries.

4. Follow a healthy diet

Try to include healthy and nutritious foods in your diet, such as fruits and vegetables, nuts and seeds, healthy fats, and the like. p>

5. Keeping your body hydrated

Hydrating your body is good for your health and increasing blood circulation. Dehydration can damage endothelial cells and lead to inflammation, which in turn reduces blood flow.

6. Reducing Stress Levels

Today's lifestyle has increased our stress. Work problems, financial problems and can all lead to stress. Stress can have many negative effects on the health of body and mind and increase the risk of various complications.

Research has shown that stress levels can significantly affect blood pressure. Manage your stress levels by doing yoga and meditation, reading books, listening to music, walking, exercising, and so on.

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Source: health line , medicine net

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