12 Foods That Improve Blood Circulation in Legs, do you often experience pain, numbness, fatigue, or cramps in your legs?
It could be due to poor blood flow in your Legs. Poor circulation in ankles, feet, and legs can cause varicosis, edema, and venous diseases. But don’t worry, because you can solve this issue by eating some yummy foods. Yup, some healthy foods can aid in revamping blood circulation, prevent the health issues associated with poor blood circulation in the legs, and even enhance your performance if you are an athletic person. So, are you ready to know more about these superfoods? Let’s dive deep in.
In today’s Blog, we will share with you the 12 healthiest foods that improve blood circulation in legs that nobody will tell you. From cayenne pepper, grapes, garlic, and more.
12 Foods That Improve Blood Circulation in Legs
#1. Black and Green Tea
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A cup or two of black and green tea helps to reduce the risk of cardiovascular diseases because of their blood-pressure-lowering effects. Tea is a rich source of catechins, a type of polyphenol that exerts vascular protective characteristics. A research scientist in nutrition, Christopher Ochner, Ph.D., quoted, “Green tea is the healthiest thing I can think of to drink.”
A review of many studies showed that green tea helped to fend off a range of heart-related issues and directly helped increase blood flow in the legs. There is also a decreased blood flow resistance from the blood vessel walls. Due to the nitric oxide formation, which widens blood vessels, catechin helps with blood vessel relaxation. More foods containing catechins include strawberries, apples, and cherries.
#2. Garlic
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L-arginine is an amino acid that is crucialfor nitric oxide formation to help blood vessels Relax. Research suggests that taking L-arginine by mouth or intravenously, or even taking garlic tablets for up to 7 weeks, increases blood flow in people with leg pain, associated with poor blood flow (peripheral arterial disease). Garlic also prevents the accumulation of lipids.
If consuming garlic is difficult, other great alternatives are red meat, fish, and eggs. To use L-arginine therapeutically, take it three times a day, one in the morning and one before and after working out.
#3. Potassium-Rich Foods
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Potassium is necessary for muscle contraction, neurotransmission of ions and minerals between muscles and nerves, and overall muscular function. Since muscles are throughout your body, a diet low in potassium can contribute to pain or tingling. Potassium helps your kidneys remove extra sodium from your body, helps your blood vessels relax, and enables smooth blood flow.
Potassium is highly beneficial for a healthy circulatory system- a network of blood vessels that carry blood away from and towards the heart- because it helps to lower blood pressure. A study by the National Library of Medicine indicates that potassium-containing foods can control blood pressure; in around four weeks. Potassium-rich foods include potatoes, bananas, broccoli, tomatoes, beans, and legumes.
#4. Cacao and Dark Chocolate
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Dark chocolate is packed with the antioxidants polyphenols and includes a fraction of catechins, which boost blood flow to the legs by affecting biochemicals that prompt arteries to widen. There has been an association of higher consumption of cacao leading to a lower risk of cardiovascular diseases. In addition to lowering blood pressure, flavonol-rich cocoa raises nitric oxide levels in your blood. This feature contributes to relaxing and dilating Arteries.
The duo also contains ions that keep endothelial dysfunction at bay. The International Journal of Cardiology underwent a study that concluded that flavonoid-rich dark chocolate intake significantly improved coronary circulation in healthy adults. This comparison was independent of changes in oxidative stress parameters, blood pressure, and lipid profile, whereas non-flavonoid white chocolate had no such effects.
#5. Cayenne Pepper
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These skinny peppers with a cherry red hue can do a lot more than add flavor to your Meals. It is a natural blood thinner that is great for Deep Venous Thrombosis (DVT) cases. DVT is a medical condition that occurs when a blood clot forms in a deep vein and usually affects lower limbs in prolonged immobilization cases. The compound capsaicin in cayenne pepper promotes blood circulation, prevents blood clots, reduces plaque buildup in your arteries, and strengthens the arteries and capillaries.
#6. Grapes
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Deep purple grapes are also full of polyphenols which are potent antioxidants. They modulate LDL, the “bad” cholesterol, preventing clotting in blood vessels. Grapes also consist of compounds that decrease inflammation and make blood less sticky, limiting blood clots. In a 2009 study by The Journal of Nutrition, the data strongly supported that a diet rich in grapes drastically reduced the risk of circulatory issues. Polyphenols in grapes help promote blood flow in legs, and other organs, contributing to open healthy blood vessels.
#7. Vitamin C
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Fatigue, leg cramping, and pain can lead to blood vessel abnormalities in the legs; Vitamin C has excellent effects on blood vessels through its powerful’ anti-inflammatory and antioxidant Properties. A 2015 study by the Medical Science Monitor investigated the impact of antioxidants derived from vitamin C. It shows that vitamin C antioxidants prevented the decline of arteries’ flow-mediated dilation.
The final results suggested that a deficiency of antioxidants may contribute to the impairment in endothelial function during sitting. Furthermore, researchers found that vitamin C levels were two times lower in Peripheral arterial disease (PAD) patients than in healthy people. You can find vitamin C in many foods such as kiwi, lemons, tomatoes, and oranges.
#8. Ginger
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Ginger not only gives flavors to your meal but can also provide you with numerous health Benefits. It lowers the blood pressure and helps to soothe and relax the muscles surrounding the blood vessels. When pressure on your veins is less, it allows for more effortless blood flow. Moreover, ginger also exhibits blood thinning potential.
Thinner blood makes it easier for your heart to pump it. Hence, it can improve the circulation of blood within your veins. Additionally, ginger also helps with reducing nausea and vomiting, which can be due to a lack of blood supply to the extremities.
#9. Fish
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Fish is renowned for its benefit to the vascular system. It contains healthy fatty acids in vast amounts, omega-3 being the prime one. It shows antioxidant effects by preventing oxidative damage to the blood vessels and heart. It also helps blood vessel muscle cells relax, increasing blood flow and reduced blood pressure.
Eating fish also keeps your arteries clear and unclogged. Top omega-3 containing fish are salmon, mackerel, sardines, sablefish, and tuna. The estimated recommended daily intake of omega-3 is 1000mg.
#10. Green Leafy Vegetables
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Leafy greens vegetables like spinach and kale are rich in nitrates. Your body converts it to nitric oxide, a potent vasodilator. Consuming nitrate-rich foods helps to improve circulation by dilating blood vessels, allowing a steady blood flow.
Furthermore, the nitrates present may also thin the blood to aid oxygen circulation more efficiently around the body. You can include some yummy greens in your diet by baking them or roasting and adding them to salads, smoothies, soups, and stews.
#11. Nuts and Walnuts
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Eating nuts, particularly walnuts, benefits both your heart and blood vessels. The crinkly-skinned nuts are rich in alpha-linolenic acid, a type of omega-3 fatty acid that helps smooth blood flow.
#12. Vitamin D Sources
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Vitamin D supports the vascular system by keeping arteries healthy and; maintaining a smooth blood flow. It has anti-inflammatory effects, which prevent blood vessels and the heart from oxidative damage caused by metabolic processes and environmental pollutants. Fish, milk, and eggs contain some vitamin D, but the primary source is sunlight.
The recommended daily amount of vitamin D in adults is 400 IU. Sufficient amounts in the body ensure better blood circulation to the legs. You can incorporate all the delicious foods into your daily meals in many ways. They will benefit your body by providing antioxidants, vitamins, nitrates, and other valuable substances. Combined with a healthy lifestyle, these foods are sure to impact your circulation positively.
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