Oxygen is an essential compound for growth and survival. Oxygen is needed to prevent hypoxia and damage to body tissues. If you have hypoxia or hypoxia, you are at risk for a variety of diseases, including asthma, lung disorders, coronary heart disease and heart disease. Also, if you have these complications, your illness will get worse. Because oxygen plays a vital role in our lives, in this article from BingMag we decided to introduce you to fruits, vegetables and drinks that increase blood oxygen levels. Stay tuned for more on these foods and beverages.
How do foods help improve blood oxygen levels?
The foods in this article will help you. We introduce, just because they are rich in oxygen, do not help improve blood oxygen levels. These foods contain vitamins, minerals and molecules whose pH is alkaline and are essential for optimal blood circulation and maintaining blood oxygen levels in the normal range. The following foods are rich in vitamins A, B2, B3, B5, B9 and B12, and contain minerals such as iron and copper and molecules such as nitric oxide. Alkaline foods reduce the risk of stroke and high blood pressure, activate vitamin D and improve brain and heart function.
The best food sources for increasing blood oxygen
The following is the list of fruits, rich in oxygen. All of these snacks are readily available. So be sure to include them in your diet.
10 fruits to raise blood oxygen levels
Avocado is a green and lesser known fruit in Iran that contains vitamins A, B3, B6, B12, choline, folate, polyunsaturated fatty acids and dietary fiber. These nutrients help increase blood oxygen levels, lower blood cholesterol levels, improve heart rate, control blood sugar levels, protect DNA, prevent osteoporosis, improve eye health and manage weight. Eat half an avocado every day. You can add avocado to a smoothie, salad or taco.
Pomegranate contains iron, copper, zinc (zinc), vitamins B3 and B6 and choline. Pomegranate improves blood flow by increasing the bioavailability of nitric oxide and improving the oxygen transport process. Consumption of pomegranate or pomegranate juice helps to dilate blood vessels and thus is useful in increasing blood flow. Drink a cup of pomegranate or 375 ml of pomegranate juice every day to enjoy its amazing properties. You can also add pomegranate to various salads.
Kiwi is a good source of dietary fiber, copper, iron, vitamins A, B3, B5, B6 and C, choline and several different antioxidants. Kiwi helps prevent DNA damage, strengthens the immune system, reduces the severity and duration of respiratory infections in adults, and reduces inflammation. You can eat a large kiwi every day. Another thing you can do to take advantage of the properties and nutrients of kiwi is to add it to a variety of smoothies and salads.
Cantaloupe is an excellent source of vitamins A, B3, B5, B6, C, choline, folate, iron and antioxidants. This fruit is low in sugar and can be consumed by people with high blood sugar. Cantaloupe has anti-inflammatory properties and strengthens the immune system. Eat a cup of chopped cantaloupe a day or use it to make a smoothie.
Mango is a fruit with a unique taste that is rich in vitamins A, B3, B5, B6 And C are iron and copper, all of which are essential for increasing blood oxygen levels. This nutritious fruit contains antioxidants such as vitamin C, carotenoids and phenolic compounds that help maintain good health. Mango is useful in reducing high blood pressure, fighting inflammation and strengthening the immune system. Eat half a cup of ripe mango. You can also make an attractive and appetizing fruit salad with mango and other fruits of your choice. Adding mango to a smoothie is also a good idea. If you have diabetes, consult your doctor before eating mango, because mango has a lot of sugar.
Peaches are rich in vitamins A, B3, B5, B6 and various minerals including iron, zinc and antioxidants that prevent free radical damage and help the body function properly. This delicious summer fruit enhances the overall health of the body; So do not neglect to eat it . You can eat peaches as a snack whenever you are hungry between meals. You can also add it to your favorite smoothie.
Pineapple is an excellent source of various vitamins such as vitamins A, B3, B5, B6 and C, as well as minerals such as iron, copper, potassium, zinc, choline, folate and beta-carotene. This sweet and juicy tropical fruit helps increase blood oxygen levels. The active ingredient in pineapple is called bromelain, which reduces inflammation and prevents blood clots from forming. You can add pineapple to smoothies and salads or chop it and eat it as a great snack.
8. Berries Berries are fruits that are popular among children
and adults. They have a lot of fans. Blueberries, raspberries,
white berries and strawberries all contain large amounts of
vitamins such as vitamins A, B3, B5, B6 and C, as well as iron,
potassium, copper, zinc, choline, folate and a variety of
antioxidants. Berries help reduce inflammation and cholesterol
levels of lipoproteins and improve insulin sensitivity. Eat berries
as a snack every day. Also use berries in the preparation of
various smoothies and juices.
9. Figs and dates Dried figs and dates are rich in iron, copper,
potassium and vitamins A, B3, B5 and folate.
The nutrients in dried figs and dates help boost the body's immune system and improve cognitive abilities. Dates and figs are both rich in polyphenols and help reduce damage caused by oxidative stress and free radicals. Make a tonic smoothie with dried dates and figs. If you have diabetes, you should ask your doctor about eating dates and figs, both of which are high in sugar.
Citrus is a rich source of vitamin C, which is an antioxidant. The compounds in citrus fruits are extremely good for the health of the body. Citrus fruits have anti-inflammatory and antioxidant properties and help maintain cardiovascular health, prevent nerve cell damage and dilate blood vessels. This is effective in increasing blood flow. Add lemons, lemons, tangerines, oranges and grapefruits to your diet. You can take citrus juices or use them in salads.
8 vegetables to raise blood oxygen levels
Beets contain nitric oxide, which helps dilate blood vessels and increase blood flow to tissues. Beetroot juice is a popular drink among athletes. Several studies have concluded that beetroot juice can reduce the risk of hypoxia. Eat half a beet every day. You can also add a few pieces of beetroot to soups, salads or smoothies.
Carrots are rich in vitamins A, B3, B5, B6 and C, as well as choline, potassium, iron, zinc and copper. This type of vegetable also has chemical compounds that have anti-inflammatory and antioxidant properties. These properties are essential for detoxifying the body and increasing blood oxygen levels. You can chop the carrots and eat it alone or with homs as a snack. You can make a cake with it to take advantage of the properties of carrots or add it to salads and smoothies.
Spinach is a leafy vegetable that is rich in iron, vitamins A, B3, B5, B6, C and many antioxidants. Spinach reduces inflammation and oxidative stress and lowers blood sugar and lipid levels. Chop the spinach and add it to the salad to increase its nutritional value. You can also make a tonic smoothie with spinach. A popular smoothie you can make with this vegetable is spinach and kiwi smoothie, which has a significant effect on increasing blood oxygen levels.
Garlic is known for its properties in increasing heart health. This type of vegetable has antimicrobial and antiplatelet properties and reduces blood lipid levels. One study found that consuming garlic could reduce the risk of hypoxia. Eat at least one clove of garlic every day. You can also add garlic to various foods.
5. Sweet Potato
The color of sweet potato flesh is orange or purple. This type of vegetable has vitamins A, B3, B5 and B6, as well as minerals such as iron, copper, anthocyanin and beta-carotene. Eating sweet potatoes can help reduce oxidative stress in the arteries of the heart as well as clogging of the arteries. Clogged arteries are a complication that increases the risk of cardiovascular disease. You can eat sweet potatoes as puree or fried. You can also use it in various salads.
Beans are in the category of beans and have a lot of iron. Iron is an important mineral for blood oxygen transport, DNA synthesis and other metabolic processes. Beans are rich in potassium, calcium and dietary fiber. If you want to lose weight, be sure to add beans to your diet, because the fiber in it will keep you full for a long time. You can add cooked beans to salads. You can also make a variety of foods and soups with beans. Search the internet to find out how to make different bean dishes.
Broccoli is one of the most nutritious vegetables that we should dedicate a separate article to introducing its properties. Cabbage is rich in a variety of antioxidants and phytochemicals that help prevent inflammation. One study found that cabbage broccoli helps prevent severe coronavirus infection. However, more studies are needed in this area. Eat half a cup of boiled broccoli every day or every other day. You can also add cabbage to salads to reduce oxidative stress and inflammation in the body.
Lettuce is a good source of vitamins A, B3, B5, B6, C, folate, iron, potassium and zinc. Lettuce is rich in antioxidants such as carotenoids and vitamins E and C. An animal study concluded that lettuce consumption prevents tissue damage due to oxidative stress, improves the process of lipid synthesis and reduces the risk of cardiovascular disease. Add lettuce to various salads to take advantage of the vitamins and minerals it contains.
7 rich sources of protein to raise blood oxygen
In addition to eating fruits and vegetables, include protein-rich foods in your diet. Here are seven protein-rich foods you can eat to boost your blood oxygen levels.
Boiled Eggs Boiled eggs are an excellent source of iron, zinc,
potassium, protein, selenium, vitamins A, D, B5, B6, B12, E and K,
folate and beta-carotene. The results of a study showed that egg
yolk, despite having a lot of cholesterol, has anti-inflammatory
and analgesic properties. Eat three to five eggs a week. If you
have high cholesterol, avoid or limit the consumption of egg
Beans, including lentils, peas, mung beans and beans, are one of the best sources of iron, potassium, zinc and B vitamins. Legumes contain vegetable protein. Consumption of legumes helps reduce high blood pressure, control blood sugar levels in people with type 2 diabetes and weight loss. Daily consumption of half a cup of beans is effective in improving blood flow and increasing oxygen levels in all parts of the body.
Mushrooms are one of the best sources of dietary protein, iron, zinc, calcium, potassium, copper, magnesium, selenium and vitamins B3, B5, B6, C and D. The beta-glucan in mushrooms has anti-inflammatory properties, lowers blood cholesterol levels and prevents nerve damage. The fungus also dilates blood vessels and prevents blood clots and the formation of fat sources in the arteries. This food also has anti-inflammatory properties. Eat one cup of mushrooms two to three times a week. Rinse the mushrooms well before adding them to soups and salads. If you have arthritis, be sure to consult your doctor before consuming mushrooms to make sure you are not at risk.
4. Meat and fish
Meat and fish are good sources of vitamins B1 and B3, iron, zinc, Selenium, calcium, protein and omega-3 fatty acids. Instead of eating red meat, try low-fat meats such as chicken breast or skinless chicken. Also include fatty fish such as salmon, tuna, macaroni and sardines in your diet. These fish help improve cardiovascular health, bone strength and blood oxygenation. To increase blood oxygen levels, eat about 90 grams of grilled or cooked skinless chicken breast. Avoid processed meats such as sausages.
Liver is highly nutritious and contains vitamins B3, B6, B12 and D, copper, iron, zinc, protein and monounsaturated and polyunsaturated fatty acids. Eat liver once a week or every two weeks to get plenty of nutrients and increase your blood oxygen level. If you have a specific complication, consult your doctor before consuming liver.
6. Dairy products
Dairy products including milk, yogurt and cheese are rich in calcium, zinc, B vitamins, vitamin D, probiotics, protein and healthy fats. Low-fat dairy products can reduce the risk of cardiovascular disease and type 2 diabetes. Drink half a cup of yogurt, a glass (375 ml) of milk and a slice of cheese every day to get the nutrients they need.
7. Sunflower kernels and seeds
Sunflower kernels and seeds are excellent sources of iron, copper, zinc, calcium, vitamins B3, B5, B5, B6 and E, protein, dietary fiber and polyunsaturated fatty acids. These nutrients help increase blood oxygen levels and blood flow. These compounds are also useful in controlling blood pressure levels, lowering blood cholesterol levels, reducing the risk of metabolic syndrome and increasing cardiovascular health. Nuts and seeds have antioxidant and anti-inflammatory properties. Eat almonds, walnuts, cashews, hazelnuts and pistachios alone or use them in a variety of foods. Eat sunflower seeds as a snack or powder them and add to salads. Avoid eating nuts if you have high cholesterol. Increasing blood oxygen levels are effective, but also have several benefits for the body's health.
1. Drinks with beets and lemons
Beets and lemons are both the healthiest foods. Beets contain a lot of vitamins and nutrients, and lemons are a good source of vitamin C. Avoid drinking this drink at night, as it may irritate the throat.
- Beetroot: Half a lemon Half a number
- Salt: As needed
How to prepare
2. Pomegranate and peach smoothie
Pomegranate lowers blood pressure and peaches have several benefits for the body. Be sure to try the following attractive smoothie.
- Pomegranate Seed: One Cup
- Peach: One
- Salt and black pepper powder: As needed
How to prepare
3. Pineapple, date and sunflower seed smoothie Pineapple contains an enzyme called bromelain, which is responsible for its properties. Dates and sunflower seeds also have amazing properties for the body./li>
4. Carrot and Orange Smoothie
We all know that carrots are a source of vitamin A and help boost eyesight. Oranges are also one of the best fruits to strengthen the immune system.
- Large carrots: one
- Oranges: one
- Fresh lemon juice: a tablespoon
- Salt: the tip of a teaspoon
How to prepare
5. Smoothie with Spinach and Kiwi
This smoothie is the famous smoothie mentioned above. We have said very little about the properties of this smoothie, so do not neglect to try it.
- Coarsely chopped spinach: a cup
- Large kiwi: two lemons: half a one
- Salt: the tip of a teaspoon
How to prepare
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