✓ Evidence Based

14 Foods That Increase Blood Flow & Circulation

Blood circulation is a vital part of our body. It helps to deliver oxygen, nutrients, and other essential elements to different parts of our body. It also helps get rid of waste products.

If you have poor blood circulation, you may experience numbness, tingling sensations, cold hands and feet, and many other symptoms.

Foods That Increase Blood Flow & Circulation

There are many different ways to improve your blood circulation. One of the most effective ways is to eat foods rich in nutrients and antioxidants. These nutrients help keep your heart healthy and strong. This is because they reduce cardiovascular risk factors such as high cholesterol levels, high blood pressure, diabetes, and obesity.

1. Garlic

When you eat garlic, it passes through your digestive system where it’s broken down into amino acids and other nutrients that can be absorbed into your bloodstream. Once these nutrients reach your cells, they stimulate enzymes that increase nitric oxide production in your arteries.

Nitric oxide is a gas molecule that relaxes your blood vessels by opening up their inner walls. This allows more blood to flow through your veins and arteries without having to pump harder with your heart. A 2007 study found that garlic extract was effective at reducing oxidative stress and inflammation associated with heart disease.

In addition to its effects on heart health, garlic also plays an important role in healthy immune function and metabolism.

2. Raw Onions

Onions are one of the most popular vegetables in the world, with millions of pounds consumed every year. They come in many varieties and are easy to grow, making them a very popular choice for home gardens.

The health benefits of onions include boosting blood circulation and promoting good digestion and respiratory health. Onions contain sulfur compounds that provide antibacterial and antiviral properties against colds and other illnesses.

3. Turmeric

In addition to reducing inflammation and pain associated with arthritis, turmeric may also help prevent heart attack and stroke by boosting blood flow throughout the body. Turmeric helps regulate blood pressure levels by increasing nitric oxide production in the body, which relaxes blood vessels so they can expand more easily when needed during exercise or other activities.

Research suggests that consuming turmeric or taking curcumin supplements may be beneficial for people with osteoarthritis or rheumatoid arthritis because it helps reduce inflammation in joints and muscles.

4. Cayenne pepper

Cayenne pepper is a popular spice that’s used to add flavor to foods. It’s also been used for medicinal purposes for centuries. Some people use it to relieve pain, boost metabolism and lower cholesterol levels.

Cayenne pepper contains capsaicin, the substance that gives chilies their hot taste. Capsaicin has been shown to temporarily relieve pain by depleting the neurotransmitter substance in nerve cells from the body’s tissues. In addition, capsaicin boosts blood circulation by dilating blood vessels, making it easier for oxygen and nutrients to reach cells throughout your body.

The best way of increasing your intake of cayenne pepper is by eating it fresh or dried in a meal or supplementing it with powdered form or capsules containing capsicum extract.

5. Salmon

Salmon is rich in omega-3 fatty acids and other nutrients that help to boost blood circulation. Omega-3s not only help with cholesterol but also boost blood circulation by improving the flexibility of blood vessels. This can help prevent diseases such as the hardening of the arteries and high blood pressure.

Fatty fish is also a great source of omega-3 fatty acids, which are important for heart health. There are many different types of fatty fish to choose from such as salmon, tuna, trout, mackerel, and sardines.

6. Pomegranate

Pomegranate is one of the most potent fruits that helps in boosting blood circulation. It contains a large number of antioxidants, which help to prevent the oxidation of bad LDL cholesterol and reduce the risk of heart disease. Pomegranate juice also improves the functioning of red blood cells and increases their count.

The consumption of pomegranate juice may reduce the risk of heart disease by lowering bad cholesterol levels and increasing good cholesterol levels in the body. According to a study published in The Journal of Medicinal Food, pomegranates have antioxidant properties that help prevent damage to cells caused by free radicals.

7. Cinnamon

Cinnamon is a spice that has been used for thousands of years to treat various medical conditions. A great benefit of cinnamon is that it helps increase blood circulation. The antioxidants in cinnamon have been shown to prevent the oxidation of LDL cholesterol, which can lead to plaque buildup in your arteries.

Cinnamon also lowers blood pressure by relaxing the arteries, which reduces stress on the heart. In addition, studies have shown that it helps decrease inflammation in the body and may even lower the risk of heart disease and strokes.

8. Beets

The high levels of nitrates in beets help relax blood vessels and increase blood flow to the brain. This helps improve brain function by reducing dizziness and headaches when you stand up after sitting still for long periods of time. Beets also help prevent leg cramps during exercise by increasing oxygen supply to muscles while improving physical performance as well.

In addition, beets are high in folate which helps prevent anemia by producing healthy red blood cells that carry oxygen throughout the body. This is especially good news for pregnant women who are at risk of developing anemia during pregnancy or after giving birth due to an increased demand for iron from their growing baby.

9. Citrus fruits

Citrus fruits such as lemons, oranges, and grapefruits are rich in vitamin C, which is known to boost blood circulation and promote better absorption of iron. Vitamin C also helps in fighting against infections, reducing cholesterol levels, and preventing heart disease.

Citrus fruits contain folic acid, which helps in the formation of red blood cells. The antioxidants present in citrus fruits prevent damage to cells that may lead to cancer.

10. Spinach and collard greens

Spinach and collard greens are nutrient-packed leafy greens that have been a staple in diets around the world for centuries. They’re known for their iron content, which helps boost red blood cell production. These superfoods also contain lutein and zeaxanthin, which are carotenoids that help protect against age-related eye diseases like macular degeneration.

Spinach contains high amounts of antioxidants which help reduce the risk of heart disease by lowering cholesterol levels in the body. It also improves blood circulation by removing waste from the body effectively, keeping your heart healthy and strong.

11. Walnuts

Walnuts are not just good for the heart and brain, they are also good for your blood vessels. A study published in the Journal of Nutrition found that eating walnuts boosts nitric oxide production and improves blood flow.

Nitric oxide is also known as an endothelium-derived relaxing factor, which means it relaxes and dilates blood vessels to improve circulation. Walnut oil has been shown to lower LDL cholesterol levels in humans. This is important because LDL cholesterol is considered the main cause of heart disease.

12. Ginger

Ginger is a spice that can be used to flavor food, but it also has medicinal properties. It has been used for thousands of years to treat many ailments, including digestive problems, nausea, and motion sickness.

Ginger is also known to stimulate circulation in the body, which can be especially beneficial for people who suffer from cold hands and feet, poor circulation, or other circulatory issues. Ginger helps increase circulation to the brain by dilating blood vessels so that more oxygen and nutrients reach brain cells. This improves mental clarity and memory function because it provides more fuel for brain cells so they work better!

13. Tomatoes

Tomatoes are one of the most popular foods in the world and for good reason. They contain an antioxidant called lycopene, which has been linked to a lower risk of heart disease, cancer, and other illnesses.

Studies have shown that lycopene may support healthy blood circulation by reducing inflammation throughout the body and inhibiting oxidative stress on blood vessel walls. Tomatoes also contain an antioxidant called glutathione, which helps protect cells from damage caused by free radicals.

14. Berries

Berries contain anthocyanins, which are powerful antioxidants that help prevent stress and reduce inflammation in the body. These compounds also increase nitric oxide levels in the body, which improves blood circulation by relaxing blood vessels to allow more blood flow through your veins.

Berries contain flavonoids, carotenoids, phenolic acids, and other compounds that boost antioxidant activity in your body by neutralizing free radicals before they can damage cells and cause disease. Antioxidants support immunity by fighting off viruses and bacteria that may be harmful to your health.

Berries may also help lower blood sugar levels in people with type 2 diabetes. Studies show that eating berries reduces insulin resistance in overweight adults with type 2 diabetes by increasing muscle mitochondria content and improving insulin sensitivity without causing weight gain or increasing blood pressure levels in these individuals over time.


There are plenty of foods that you can eat to ensure your blood is flowing well. It isn’t hard to integrate new foods into your diet, and the results will be well worth it.

Exercise is one of the best ways to improve your overall health, and it can have a positive impact on your blood flow. Regular exercise improves peripheral circulation and boosts blood flow to the brain and other parts of the body. This helps eliminate waste products and speeds up healing from injuries such as cuts or bruises.

Hydration also plays a major role in the body’s ability to maintain proper blood volume and pressure. When you’re dehydrated, your blood becomes thicker and more viscous, which can cause you to feel faint or dizzy when you stand up quickly.

A healthy circulatory system is a key component of overall health and wellness. Enjoy some of the foods from this list and you’ll be in for an added health boost no matter how you’re eating them!