Poor blood circulation can result in several health conditions, such as peripheral artery disease and Raynaud’s disease. It can also cause digestive issues, numbness, muscle cramps, a cold sensation in the feet and hands, and pain. While one can treat circulatory issues with therapies, proper nutrition is also essential. The foods listed here not only optimize blood flow but also improve a person’s blood count—the vital cells in the blood.

Cayenne pepper
Cayenne pepper gets its spiciness from a phytochemical called capsaicin that reduces blood pressure and promotes blood flow by triggering the release of nitric oxide. Nitric oxide is a popular compound that ensures blood flows seamlessly through the arteries and veins by relaxing the tiny muscles in the blood vessel walls and expanding the blood vessels. Studies suggest that cayenne pepper also improves blood vessel strength and lowers plaque buildup in the arteries. Interestingly, this spicy pepper is a typical inclusion in pain-relieving creams because it amplifies blood flow to the affected area.

Beetroot
Beetroots are a powerhouse of healthy nutrients like nitrates, which help improve blood flow and regularize blood pressure. Beetroot juices are an absolute hit among health fanatics as they are also a great immunity-boosting food.

Nuts
Nuts can shield a person against cardiovascular diseases, especially when supplemented with other healthy foods. Many nuts have high levels of amino acids like L-arginine that form nitric acid. Nitric acid, as discussed, helps regulate blood pressure and widen the blood vessels. Nuts are also an excellent source of calcium, potassium, and magnesium, which collectively help reduce blood pressure. Almonds, walnuts, and cashews are some of the best nut varieties for better health.

Bananas
Bananas are rich in potassium, a nutrient that helps improve blood flow and lower blood pressure levels. Excessive sodium intake is a prevalent cause of high blood pressure, and adding bananas and other potassium-rich foods to meals helps the kidneys eliminate excess sodium from the body via urine.

Garlic
Garlic helps maintain a robust immune system and lower blood pressure. It has sulfur compounds that cause vasodilation and improve blood flow in body tissues. Studies reveal that people who consume 1,200 mg of allicin (a compound obtained from garlic) twice daily depicted a 50 percent better blood flow.

Berries
Berries are a rich source of anthocyanin, an antioxidant that gives them their purple and red hues. Anthocyanin guards the artery walls and makes blood vessels flexible. They also release nitric oxide, which aids in reducing blood pressure and improving blood flow.

Avocado
Avocados are rich in potassium and monounsaturated fats that can reduce blood pressure and LDL cholesterol levels, making it easier for the blood to circulate. The fruit is a storehouse of other essential vitamins, too, like vitamins E, C, K, and B6.

Cinnamon
Cinnamon is a sweet flavored bark that can make any dish delicious. It is a must-have spice for anyone looking to better their blood circulation. Cinnamon improves the blood flow in the coronary arteries, which supply blood to the heart. It also helps with blood vessel dilation in other body parts.

Citrus fruits
Besides being an excellent vitamin C source, citrus fruits, like oranges, lemons, and grapefruits, are rich in flavonoids. Flavonoids are healthy compounds that positively impact blood pressure and nitric oxide production, helping improve blood flow.

Radish
Radish is a helpful inclusion for enabling the circulatory system to work effectively. It is rich in nitrates, which convert to nitric oxide in the body, improving blood flow to the organs and tissues by loosening the blood vessels.

Pomegranate
This red, juicy fruit is rich in nutrients, nitrates, and antioxidants that amplify blood circulation. Pomegranates dilate the blood vessels and reduce blood pressure, allowing more nutrients and oxygen to travel to the muscles and other tissues. A healthy blood oxygen level is a must for an active lifestyle as it brings a significant performance boost.

Turmeric
Turmeric is a herbal ingredient widely discussed for its health and therapeutic benefits. Its antioxidant and anti-inflammatory properties accentuate blood circulation and open blood vessels. Studies suggest that curcumin in turmeric amplifies nitric oxide secretion, reduces inflammation, and helps fight oxidative stress.

Onions
Onions contain flavonoid oxidants that boost blood circulation and improve heart health by helping the veins and arteries widen. One can add onions to their meals or try onion juice to enjoy their benefits.

Leafy greens
Green leafy vegetables like collard greens and spinach have a high nitrate level. Like the other nitrate-rich foods on our list, they help with blood circulation and ensure better blood flow by dilating the blood vessels. Research suggests that people who regularly add spinach and Chinese cabbage to their meals have a lower blood pressure than those who avoid meals with many vegetables.

Sweet potatoes
A rich source of iron and other essential minerals, sweet potato helps with red and white blood cell production. It is a healthy and delicious addition to the nutrition regimen for improving blood circulation.

Cherries
Cherries are a good source of vitamin C, which helps with iron absorption in the body. Iron is essential for producing hemoglobin, a protein in red blood cells. Cherries can be used in various recipes or eaten fresh after washing and removing the stem.

Tomatoes
Tomatoes lower the functioning of specific enzymes in the body to help control blood pressure. They also help widen blood vessels to improve blood flow. Further, tomatoes disrupt platelet aggregation and lower inflammation, which betters blood circulation.

Grapes
Deep purple-hued grapes are a rich source of antioxidants, which boost blood flow by relaxing the blood vessel walls. They also ensure the blood vessels work properly. Further, grapes contain compounds that reduce inflammation and make the blood less sticky, reducing the susceptibility to blood clots. So, adding these sweet treats to meals can go a long way in lowering circulation issues.