A List of Foods That Help Circulation Part 1 of 2
A major cause for poor circulation is thick blood or hypercoagulability, a condition where blood is thicker and stickier than normal owing to excessive blood clotting due to many reasons. This results in hindered circulation of nutrients, oxygen, and hormones, and can cause serious nutritional and hormonal deficiencies.
Research has not conclusively established any food to treat poor circulation, but consumption of a balanced diet and adopting a healthy lifestyle seems to bring about some improvement in circulation.
Foods Containing Salicylates
Foods such as ginger, turmeric, garlic, and onion contain salicylates, a natural plant-based chemical that prevents blood platelets from sticking, and r
etard the formation of blood clots, making them rank amongst the foods that help circulation.
Other foods that contain salicylates to thin the blood and improve circulation include cayenne pepper, raisins, grapes, dates, blueberries, strawberries, cinnamon, paprika, and licorice, among others.
Most of such foods have many health benefits. Ginger, for instance has therapeutic properties such as antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. Onions and garlic are members of the Allium family and contain sulfur-containing compounds that come with many health-promoting effects.
Not all foods with high level of salicylates however improve circulation as many of them contain vitamin K that aid in clotting the blood, neutralizing the effects.
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Foods Rich in Omega-3 Fatty Acid
Foods that help improve circulation include fish such as mackerel, anchovies, salmon, albacore tuna, lake trout, and herring, walnuts, flaxseed, beans, and olive oil. Such foods contain omega-3 fatty acids that prevent platelets from sticking, and reduce the ability of blood to clot.
Regular consumption of omega-3 fatty acids not only reduce platelet aggregation but also decrease the production of leukotrienes, a pro-inflammatory compound that causes damage to the lining of the blood vessels. Omega-3 also inhibits the lipid thromboxane, which stimulates activation of new platelets.
Foods rich in omega-3 fatty acids generally rank among the healthiest of all foods. Salmon is low in calories and saturated fat, yet high in proteins. Tuna is a nutrient dense food rich in proteins, selenium, magnesium, potassium, and B vitamins niacin, B1 and B6, and lowers blood pressure and prevents coronary heart disease. Walnuts, besides being a rich source of omega-3 fatty acid contain the antioxidant ellagic acid that supports the immune system.
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Foods Containing Phytoestrogens
Foods containing phytoestrogens such as pumpkin seeds, soya products, linseed, sunflower seeds, sesame seeds, and red clover promote blood circulation. Phytoestrogens increase dilation or expansion of some of the small arteries, resulting in improved blood flow, distribution of blood, and blood pressure regulation.
Pumpkin seeds are also a good source of magnesium, manganese, phosphorus, iron, copper, protein, and zinc. It is however high in fat, and as such require consumption in moderation.
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Foods Containing Lycopene
Red fruits and vegetables such as watermelons and tomatoes have healthy amounts of lycopene that prevent buildup of plaque, making them foods that help blood circulation. Plaque blocks the arteries and restricts the free flow of blood. Lycopene, by preventing such blockage contributes to better blood circulation.
Watermelon also contains citrulline that when consumed converts to arginine. Arginine, an amino acid boosts the functioning of the heart and immunity system, and improves the circulatory system. Arginine relaxes the blood vessels, and causes production of extra nitric oxide that helps people with angina, high blood pressure and other cardiovascular problems by increasing blood flow.
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Foods Containing Catechins
Beverages such as green tea, cranberry juice, and grape juice contain catechins and are foods that improve circulation.
The catechins in green tea and other foods inhibit the formation of arachidonic acid, a pro-inflammatory compound that causes platelets to clump together. Green tea also inhibits the production of thromboxane, a modified type of fatty acid circulating in the bloodstream. Lower blood levels of thromboxane inhibit clot formation and improve circulation.
Green tea’s potent antioxidants improve blood pressure and lower cholesterol.
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Foods Containing Vitamin B3, Vitamin C and Vitamin E
Niacin or vitamin B3 contributes to improved blood circulation by making blood vessels wider. Foods rich in vitamin B3 include most nuts such as almonds and seeds, green leafy vegetables, and tubers and legumes such as potatoes and carrots.
Vitamin C strengthens capillary walls and helps blood flow. It is also a powerful antioxidant that negates the effects of free radicals that cause cell damage. Oranges that contain bioflavonoids and vitamin C rank amongst the good foods that help circulation.
Foods rich in vitamin E such as pumpkin seeds help lessen the stickiness of blood. This has the effect of reducing the risk of blood clots forming, which in itself will reduce the risk of stroke and heart attack.
All foods high in vitamin B3 or vitamin E however may not necessarily thin the blood, for many foods high in vitamin E such as spinach and broccoli also contain significant amounts of vitamin K, which tend to clot the blood
Conclusion
Apart from consumption of foods that help circulation, refraining from eating foods such as red meat, cheese and cream, high in saturated fat and low in proteins also help circulation.
One important consideration before starting a diet to improve circulation is to consult a physician or health care provider. Thinning the blood and inhibiting clots outside the desired range, while improving circulation can cause serious complications including excessive bleeding even during minor bruises. Certain foods also interfere with medication. This article does not constitute medical advice and is not intended to treat.
References
- Danzig, Lorri. “Tomato Lycopene For Heart Health.” Asia Food Journal. https://www.asiafoodjournal.com/article-5867-tomatolycopeneforhearthealth-Asia.html. retrieved on 17 October 2010.
- George Mateljan Foundation. “Salmon.” https://whfoods.org/genpage.php?tname=foodspice&dbid=104. Retrieved on 17 October 2010.
- George Mateljan Foundation. “Phytoestrogens…” https://whfoods.org/genpage.php?tname=dailytip&dbid=144&utm_source=rss_reader&utm_medium=rss&utm_campaign=rss_feed. Retrieved on 17 October 2010.
- Nutrition ATC. “Drugs and Diet can Thin your Blood.” https://www.nutritionatc.hawaii.edu/HO/2005/295.htm. Retrieved on 17 October 2010.
- University of Maryland Medical Center. “Ginger.” https://www.umm.edu/altmed/articles/ginger-000246.htm. Retrieved on 17 October 2010.
- University of Maryland Medical Center.. “Omega-3 Fatty Acids.” https://www.umm.edu/altmed/articles/omega-3-000971.htm. retrieved on 17 October 2010.
- George Meteljen Foundation. “Green Tea.” https://www.whfoods.com/genpage.php?tname=foodspice&dbid=146. Retrieved on 17 October 2010.
- SixWise.com. “What are Salicylates.” https://www.sixwise.com/newsletters/06/02/08/what-are-salicylates-could-salicylates-be-zapping-your-energy-and-making-you-feel-ill.htm#chart. retrieved on 17 October 2010.
- CaringMedical.com. “Thinking Thin-Meaning your Blood.” https://www.caringmedical.com/media/article.asp?article_id=360. Retrieved on 17 October 2010.
- WomenRepublic. “Boost Circulation.” https://www.womenrepublic.co.uk/diet_fitness/circulation/. Retrieved on 17 October 2010