Eating foods to increase blood flow can relieve symptoms of poor circulation. Even more importantly, boosting circulation with the right foods and drinks supports your overall health.
Good circulation helps with everything from immune health to cognitive functioning. When your veins and arteries are healthy, all the body’s organs receive oxygen and nutrients necessary for optimal functioning and healing.
So what are the best foods for healthy blood circulation?
In this guide, we list some of the most important nutrients, herbs and spices, food, and drinks that can help with circulation to keep your veins healthy, making them ideal choices for both pre- and post-vein treatment. If you are unsure if you need vein treatment, it’s important to seek help from a medical professional so they can diagnose your vein symptoms.
Essential Nutrients for Healthy Circulation
Knowing which vitamins and minerals support vein health can help you add foods to your diet that promote circulation. Here are five of the most essential nutrients to include in your diet:
- Vitamin C helps to keep your veins strong by encouraging healthy collagen production.
- Vitamin B3 (niacin) reduces cholesterol and decreases inflammation.
- Vitamin E prevents the platelets in your blood from getting too sticky, encouraging free-flowing movement through your veins.
- Copper helps build and repair the endothelial cells (the cells that line blood vessel walls).
- Potassium relaxes blood vessel walls and boosts blood flow.
Foods That Help Increase Blood Flow
What you eat can impact your blood pressure, plaque buildup, and the integrity of your vessel walls and vein valves. That’s why it’s important to avoid foods that aren’t good for your vascular system, like fried and processed foods, while enjoying foods rich in nutrients that support circulation.
Here are 11 foods you can eat to prevent vein health problems and poor circulation.
1. Nuts
Packed with nutrients such as vitamin E and L-arginine, nuts, such as walnuts and almonds, work to promote your body’s production of nitric oxide, which promotes blood vessel elasticity.
2. Citrus
Citrus fruits like oranges, lemons, and grapefruit contain antioxidants, including flavonoids. Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce stiffness while improving blood flow and nitric oxide production.
3. Fatty Fish
Fatty fish containing high levels of omega-3 fatty acids, such as salmon, mackerel, tuna, trout, sardines, and herring, help release nitric oxide into your body, dilating your blood vessels and increasing the blood flow. Omega-3 fats also help prevent blood clot formation and plaque buildup in the arteries and lower blood pressure.
4. Berries
The antioxidants in berries such as blueberries, blackberries, cranberries, raspberries, strawberries, and currants contain anti-inflammatory properties and assist in lowering blood pressure and improving circulation.
5. Beets
Beets contain nitrates, which the body converts into nitric oxide. This process helps expand blood vessels. Beet juice may help widen arteries, lower blood pressure, and improve athletic endurance.
6. Onions
Onions are an excellent source of flavonoid antioxidants, which benefit heart health and improve circulation by dilating your arteries and veins. The flavonoid antioxidants can reduce inflammation in both arteries and veins.
7. Bananas
This versatile fruit is a good source of both potassium and vitamin B3. Eating bananas regularly can help relax blood vessels, encouraging better blood flow.
8. Dark Leafy Greens
Spinach, kale, and other dark leafy greens are good sources of vitamins C, E, and K. Eating a green salad daily or adding greens to smoothies, soups, and egg dishes can help you maintain healthy collagen levels and blood vessel elasticity.
9. Shiitake Mushrooms
These mushrooms contain antioxidants that support vascular health. They are also one of the best natural sources of copper.
10. Yogurt
Yogurt combines minerals that help your body regulate blood pressure: calcium, magnesium, and potassium.
11. Oats
Oats contain copper and magnesium, which help prevent high blood pressure. They are also rich in a particular group of antioxidants called avenanthramides. These antioxidants dilate blood vessels and reduce inflammation.
Incorporating Herbs and Spices for Circulation
Spicing up your diet with herbs and spices that support circulation can also help you maintain healthy veins and prevent issues like varicose veins and stiff, painful legs.
Here are five herbs and spices that are well-known for having a protective or supportive effect on blood vessels.
Garlic
The sulfur compounds in garlic cause vasodilation, increasing blood flow in the tissue. Studies show that garlic’s antioxidant properties prevent damage to blood vessel walls and are beneficial to blood vessels and the heart.
Capsaicin
Capsaicin is what makes a cayenne pepper hot. Its nitric oxide helps lower blood pressure while expanding blood vessels. Additionally, it helps prevent plaque buildup in the arteries.
Turmeric
Turmeric helps to dilate blood vessels and improve circulation. The curcumin found in turmeric helps increase nitric oxide production, reduce oxidative stress, and decrease inflammation.
Ginger
Ginger is another staple to have in your pantry as it not only brings great flavor to dishes but also works to improve your circulation. Used in Indian and Chinese medicine for thousands of years to reduce high blood pressure.
Hawthorn Berries
Hawthorn berries are rich in antioxidants that help to dilate blood vessels and improve blood flow.
Beverages That Support Healthy Blood Flow
Staying hydrated is an important part of boosting circulation and vein health. Drink plenty of water — six to eight glasses daily is a good goal for the average adult. But you can also add herbal teas and antioxidant-rich juices to your daily liquid intake to support your vascular system.
- Green tea contains antioxidants like polyphenols that reduce inflammation.
- Pomegranate juice is rich in vitamin C and other bioflavonoids that encourage collagen production and have anti-inflammatory properties.
- Beetroot juice gives you a boost of nitrates to enhance blood flow and lower blood pressure.
Keep Your Veins Healthy With Circulation-Boosting Foods and Vein Checkups
Eating foods that increase blood flow is a great way to support your health and prevent damage to your vascular system. These foods are excellent for varicose veins, lowering blood pressure, and protecting your heart and blood vessels.
However, food and drinks that help with circulation can’t cure vein damage that’s already occurred. They also can’t reverse varicose veins and other vein symptoms.
If you have persistent vein symptoms, such as swelling, restless legs, aching leg pain, and varicose veins, having your veins checked by a specialist can improve your overall health. An experienced vein doctor can diagnose your symptoms and recommend a personalized treatment plan to help you keep your veins healthy.
References:
Ansary, Johura et al. “Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview.” Antioxidants (Basel, Switzerland) vol. 9,7 619. 15 Jul. 2020, doi:10.3390/antiox9070619
Medically Reviewed By:
Dr. Yan Katsnelson is a philanthropist, business owner, and highly skilled cardiac surgeon. He is the Founder and CEO of USA Vein Clinics, which is part of USA Clinics Group, the parent company of USA Fibroid Centers, USA Vascular Centers, and USA Oncology Centers, with more than 100 facilities nationwide. Dr. Yan has established himself as a strong advocate for accessibility and affordability of the most advanced medical care close to home. His mission is to create a positive experience for each patient with compassionate, personalized, and expert care.
