Foods for improving circulation and blood flow

There are numerous reasons for the poor circulation of blood in the body. It includes peripheral artery disease, obesity, diabetes, etc. If the blood flow in the body is not correctly working, several visible symptoms like muscle cramps, digestive problems, numbness, icy hands, or pain appear in our feet.

In such a condition, people resort to physical exercise or medications to maintain proper blood flow in the body. Apart from this, an individual can try improving their diet and adding specific foods to it. Here is the list of amazing ten such foods that can optimize your blood flow and cure blockages in veins.

How can nutrition improve circulation?

Foods can help blood circulation in two ways- either by

1) Enhancing blood flow by relaxing the tiny muscles in blood vessels, or

2) Reducing blood pressure by preventing the enzyme that makes blood vessels contract (thus increasing blood pressure).

Regular diet and exercise are essential to help maintain good circulation, but some foods will help boost the blood flow. Here are ten favorites:


Watermelons are high in lycopene, which is a natural antioxidant linked to improving circulation. Lycopene is a natural pigment that gives specific foods their reddish color. Tomatoes, pink grapefruit, and apricots also include lycopene.


This valuable plant with different mechanisms can enhance circulation—the essential active ingredient of garlic is Alice. Garlic helps to dilate vessels, so it is sufficient in preventing vessel blockage and cardiovascular disease. Also, Garlic inhibits the growth and activation of platelets in the vessels.

Therefore, the best answer to how to Increase Blood Flow is the consumption of Garlic. If you dislike the smell of Garlic herb or its taste, a Garlic tablet or Garlic syrup can be an excellent choice. It is among the best supplements to promote circulation. Use this herb regularly to get rid of Circulation issues. Also, garlic help to treat men’s health problem like ED or Male Impotence.


Beets are not only loaded with essential vitamins and minerals nutrients, but they’re also a rich source of dietary nitrates. Your body changes nitrates into nitric oxide through a chain reaction, which helps with blood flow and blood pressure. Study shows that beet juice may increase stamina power to help you exercise greater, boost blood flow, and help lower blood pressure.

Cayenne Pepper

Capsaicin is the active ingredient that provides cayenne pepper with its heat. It is some evidence that this compound can affect blood pressure and improve blood flow. Other peppers containing capsaicin include green and red chilies, jalapeño peppers, and tabasco peppers. The study recommends stirring cayenne into sauces, salad dressings, eggs and applying it to flavor chicken and seafood. You can indeed use it to spice up sweets like cookies, brownies, cakes, and muffins. One caution: “Capsaicin slims the blood quietly, so it should not be used with other blood-thinning remedies or supplements.”


Pomegranate is a sweet and juicy fruit rich in nitrates and polyphenolic antioxidants that are powerful vasodilators.

Eating pomegranates as juice, fresh fruit, or as a supplement can improve blood flow and muscle tissue oxygenation, which can be of great help for active people.

A study in nineteen active people found that eating 1,000 mg of pomegranate extract 30 minutes before working out increased blood flow, exercise performance, and blood vessel diameter.

Another study showed that exercising 17 ounces (500 ml) of pomegranate juice during or before weight training reduced pain, muscle damage, and inflammation in elite weightlifters.

Dark Chocolate

This decadent treat is full of nutrients that enhance circulation and blood flow—specifically, flavonoids. Flavonoids are potent antioxidants, which help stop the free radical activity and inhibit inflammation from taking hold.

Just be sure to stick with dark chocolate, and the richer the percentage of cacao, the better. Just remember to practice moderation and limit yourself to one or two small pieces.


Onions have many flavonoid antioxidants, which help expand the veins and arteries for enhanced blood flow—as per NIH, eating 4 grams of onion can dilate the arteries, which boosts blood flow. Apart from this, onions have excellent anti-inflammatory properties to reduce inflammation in the blood vessels, thus improving cardiovascular health.


Seafood, especially fish like salmon, tuna, lake trout, herring, and Mackerel, is a prime source of Omega-3 fatty acids. Fatty acids are important for blood circulation because they release nitric oxide, a powerful vasodilator. The omega-3 fatty acid is also essential for its blood-thinning and anticoagulant effects. A low quantity of omega-3 in the blood causes insufficient blood flow.

Omega-3 fats help prevent the clumping of platelets, therefore, reducing the chances of blood clot formation.

Fish oil supplements are significantly associated with lowering blood pressure and increasing blood flow in skeletal muscles. Also seafood enhances men’s libido.

Citrus Fruits

It is some of the best low-sugar, anti-inflammatory foods you can add to your daily diet. It includes fruits such as lemons, oranges, and grapefruit. Despite being acidic, citrus fruit has an alkalizing effect on the body, making them excellent internal body cleansers thanks to vitamin C.

Citrus fruits can be enjoyed in several ways, from making them a part of fruit smoothies to adding a couple of slices to a delicious salad.

Whole Grains

As awareness of healthy eating increases, several people prefer to consume whole grains over processed carbohydrates, and those who do so enjoy their various benefits. Whole cereals, such as wheat, oats, and barley, eliminate multiple toxins from the body, including the bloodstream, making it easier for blood to flow through the body. They also weigh less on the digestive system and therefore don’t cause fatigue after eating, improving our overall feeling.

End Line

See your doctor if you think your circulation isn’t as good as it should be, particularly if you are experiencing cramping and muscle pains in your legs and extremities. Consuming a daily diet rich in its foods, which help with circulation, can help keep you warm on winter’s coldest days.