12 Foods and Spices to Help Improve Circulation

Our body is an amazing and intricate grouping of systems that all have a role to play in keeping us healthy. Part of our job of ownership is feeding and maintaining our bodies so that these systems work optimally. Of course, there are often things that happen that are out of our control, but there are many things that we can do to help our bodies stay healthy. Take the circulatory system, for instance.

The Cleveland Clinic explains the importance of this system, saying, “Your circulatory system, or cardiovascular system, supplies oxygen and nutrients to your whole body and removes waste through your blood. Your heart pumps blood that flows through your arteries, veins and capillaries. These blood vessels and your heart form your circulatory system. They work together to ensure your cells have what they need.”

Many people, especially as they age, find that their circulatory system is not working as well as it should, which results in poor circulation.

What happens then? Medical News Today explains that “this causes a drop in blood, oxygen, and nutrient delivery to affected areas.”

Those who experience poor circulation typically feel it in their extremities—their arms, legs, hands, and feet.

Cleveland Clinic dives into this a little more, saying that “obstacles in your blood vessels make it hard for blood to get through, especially when trying to reach the parts of your body that are the longest distance away from your heart―your fingers and toes.” It goes on to say that because the cells aren’t getting the oxygen they need, they don’t function well. Resulting symptoms include numbness or tingling in your extremities, muscle cramps, and a stinging pain in your arms or legs.

The most common causes of poor circulation include heart conditions, blood clots, obesity, diabetes, varicose veins, and peripheral artery disease.

Treatment of the causes of poor circulation ranges from simple lifestyle changes such as wearing compression socks, increasing exercise, and eating healthy foods to medications or even to surgery to treat varicose veins.

At Performance Inspired, we encourage you to be proactive when it comes to your health. So we want to list and briefly discuss 12 healthy foods or spices that you can add to your diet to help improve circulation. While good nutrition is just one part of a healthy lifestyle, it is an important part. So try adding some of the foods below to your diet (while also exercising and eliminating processed and junk foods) to encourage your body to work optimally.

1. Almonds and walnuts

These are rich in antioxidants and in healthy fats, which help improve blood flow.

2. Cinnamon

Cinnamon has a long history of providing health benefits. It’s full of antioxidants (so it works to increase blood flow), works to lower inflammation in the body, helps lower blood sugar, and more.

3. Fatty fish

Fish that contain omega-3 fatty acids (including salmon, sardines, tuna, and cod) help release nitric oxide in the body. That leads to dilation of the blood vessels and an increase in blood flow.

4. Pomegranates

Pomegranates are a delicious fruit, though they do take some work to eat. They are an excellent snack on their own, or you can top salads or even cottage cheese with them. Pomegranates are high in antioxidants and nitrates, which are vasodilators—foods (or meds) that help the blood vessels widen, thus allowing better blood flow.

5. Cayenne pepper

Cayenne pepper contains capsaicin, which promotes blood flow because it releases vasodilators and nitric oxide.

6. Leafy greens

Leafy greens—like spinach, kale, and collard greens—are a great source of nitrates (among other health benefits!). Our bodies convert these nitrates into nitric oxide, which is a vasodilator.

7. Dark chocolate

This is one of our favorites! Dark chocolate is a great source of flavonoids, which studies have shown increase circulation. Eat in moderation, though, as it does contain fat and sugar.

8. Green tea

Green tea is high in antioxidants, which help widen blood vessels, thus improving circulation. Enjoy a cup with your afternoon snack.

9. Citrus fruits

Because citrus fruits, including lemons, oranges, and grapefruit, are high in antioxidants, they stimulate the production of nitric oxide and improve blood flow. But be careful with grapefruit if you are taking any meds or supplements, as they could interact. Always read labels and check with your doctor if you have questions.

10. Watermelon

This is also one of our favorites! There’s nothing like a slice of delicious watermelon on a hot day (or any day, for that matter!). Watermelon contains L-citrulline, an amino acid that contributes to improved blood flow.

11. Berries

Strawberries, blackberries, and blueberries all contain antioxidants (among other important vitamins and minerals), which contribute to better blood flow.

12. Onions

They may not do wonders for your breath, but onions are great for your heart and arteries, as they contain antioxidants.

Take charge of your health by adding some of these nutrient-packed foods to your daily diet. Even if you don’t have circulation problems, your body will reap the amazing benefits of each one.