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Effective Foods to Improve Blood Circulation in the Body

Appropriate circulation ensures that oxygen and blood flow throughout the body, allowing your body to function optimally. If you sit or stand for hours on end or feel numb, chances are, your blood flow is disrupted. While your blood circulation goes back to normal after some time, it may sometimes lead to health difficulties.

What is bad Blood Circulation?

What is bad Blood Circulation

The circulatory system, also known as the cardiovascular system, is responsible for the transport of blood, oxygen, and nutrients throughout your body. When the blood flow to specific parts of your body is reduced, you start experiencing symptoms of poor blood circulation.

What Causes Poor Blood Circulation?

  • Peripheral Artery Disease: Peripheral artery disease (PAD) is a circulatory condition that causes your arteries and blood vessels to narrow. It can lead to poor blood circulation in your legs.
  • Blood Clots: Blood clots can block the flow of blood to different parts of your body partially or entirely. Though they can develop anywhere in the body, blood clots that form in the arms and legs can cause poor circulation problems.
  • Varicose Veins: When your veins become large as a result of valve failure, it results in varicose veins. The damaged veins can’t transport blood as efficiently as the normal ones, thus leading to poor blood circulation.
  • Diabetes: Diabetes can also cause poor blood circulation in certain areas of your body. This is usually due to diabetic neuropathy.
  • Obesity: Those who are overweight or obese may also face poor circulation problems on standing or sitting for long hours.

What are the signs and indications of Poor Blood Circulation?

  • A tingling sensation
  • Lack of sensation
  • A throbbing or stinging pain, especially in your limbs
  • Muscle cramps.
  • If you experience any unusual sensation that points toward poor blood circulation, you can improve your condition using natural ways.

Major foods that increase blood circulation in the body

1. Blackberries


You will require

1 cup of blackberries

What you Have to do

Consume a small cup of blackberries daily.

Why This Works

Regular consumption of blackberries is one of the best ways to improve blood circulation. These berries are a rich source of various nutrients that stimulate the formation of new blood cells and purify your blood.

2. Nuts


You will require

A small cup of almonds and walnuts

What you have to do

Consume a small bowl of raw almonds and nuts on a daily basis.

Why this works

Among nuts, almonds and walnuts are your best bets for increasing blood circulation. Both are rich sources of antioxidants that enhance blood supply by dilating your blood vessels.

3. Garlic


You will require

Minced garlic cloves

What you have to do

  • Add raw minced garlic to your favourite dish and consume it daily.
  • You can also chew on garlic cloves directly.

Why this works

Garlic contains allicin, which has powerful antioxidant properties that purify your blood and enhance blood supply and circulation. It also possesses anti-inflammatory properties that can help reduce inflammation in your body.

4. Ginger


You will require

Ground into very small pieces of ginger.

What you have to do

Consume freshly minced ginger daily by adding it to flavour your dishes and salads.

Why this works

Ginger not only treats digestion and nausea but is also a great option for improving blood circulation The antioxidant and anti-inflammatory properties of ginger purify your blood and protect your body from free radical damage.

5. Citrus Fruits

Citrus Fruits

You will require

Citrus fruits like oranges and grapefruits

What you have to do

Consume a portion of citrus fruits like oranges, grapefruits, and limes on a daily basis.

Why this works

Citrus fruits are rich in vitamin C, an antioxidant. They also have strong anti-inflammatory properties that help reduce inflammation within the body. A combination of these properties helps in purifying your blood and enhancing circulation.

6. Oats


You will require

1 bowl of cooked oats

What you have to do

Consume a bowl of cooked oats daily.

You can also blend oats with your favourite smoothie and consume it.

Why this works

Oats can work wonders in improving blood circulation throughout your body. They possess anti-inflammatory and antioxidant properties that help dilate your blood vessels and protect your body from damage.

7. Dark Chocolate

Dark Chocolate

You will require

A small bar of dark chocolate

What you have to do

Consume a small bar of dark chocolate daily.

Why this work

Dark chocolates are a rich source of cocoa, which contains flavonoids that have high antioxidant potential and enhance blood flow.

8. Salmon


You will require

1 portion of salmon

What you have to do

Consume a portion of marinated and cooked salmon every few days.

Why this works

Salmon is a rich source of omega-3 fatty acids that possess anti-inflammatory properties and boost the antioxidant potential of your heart. This helps enhance your cardiovascular health and increases blood circulation.

Other natural ways to increase blood circulation in the body

1. Essential Oils

a. Ginger Oil

You will need

  • 12 drops of ginger oil
  • 30 mL of any carrier oil (coconut or olive oil)

What you have to do

  • Add 12 drops of ginger essential oil to 30 mL of any carrier oil.
  • Mix well and massage this mixture all over your body for 2 to 5 minutes.
  • Leave it on for 20 minutes and then take a bath.

How Often You Should Do This

Do this 2 to 3 times a week.

2. Massage

A full body massage using any carrier oil is a great and widely accepted method to increase the circulation of blood throughout your body. Improved blood flow also promotes healing and wellness. You may opt for professional or therapeutic massage therapy for added benefits.

3. Yoga

a. Deep Breathing

How It Helps

As surprising as it sounds, a session of concentrated deep breathing can help increase your blood flow. When you breathe deeply, your muscles are relaxed. This, in turn, helps dilate the blood vessels, which helps improve blood circulation.

b. Tadasana

How It Helps

The Mountain Pose improves blood circulation by increasing the elasticity of the blood vessels.

c. Utkatasana (Chair Pose)

How It Helps

The Chair Pose helps to stretch your body and promotes blood flow to all organs.

4. Acupressure

Acupressure is a therapy that involves massaging certain acupoints on the foot. This is known to strengthen your immune system and improve blood circulation throughout your body.

Poor blood circulation limits the amount of blood and its constituent oxygen and nutrients that reach the body parts where the blood flow is reduced. Multiple factors and health issues may impact proper blood circulation like obesity, diabetes, varicose veins, blood clots, and arterial disease. Numbness, tingling, muscle cramps, and throbbing pain are common signs of poor blood flow. Certain foods can improve blood circulation, and you may want to incorporate them into your diet if you experience any of the symptoms mentioned earlier.

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