An effective and uninterrupted blood flow is always important in numerous ways including prevention of high blood pressure and brain damage. There are foods you can eat to promote blood flow and circulation.

Sometimes, the blood in your body can circulate poorly. This can be caused by various health conditions. According to published studies, some of the common conditions associated with poor circulation include Raynaud’s disease, obesity, peripheral arterial disease (PAD), smoking, and diabetes. Poor circulation of blood can present with muscle cramps, cold extremities (hands and feet), numbness, and pain.Problems associated with poor circulation are normally managed with medications. However, you can modify your diet to promote and improve blood flow by eating certain foods.This article presents some foods you to eat for improved blood flow.


Pomegranates are one of the fruits with very sweet juice. They are said to contain high amounts of polyphenol antioxidants as well as nitrates which have vasodilation properties.Pomegranates can be consumed raw, in juice form, or even as supplements, whichever way, they will still improve the flow of blood in vessels. Similarly, they will also help in delivering oxygen promptly to muscles, one thing which is essential for physically active individuals.

Cayenne Pepper

Cayenne pepper is a good addition to your diet as a healthy food. They have a typically spicy flavor obtained from capsaicin, which is phytochemical.Published studies have shown that capsaicin can help improve blood circulation and flow to cells and tissues by stimulating the release of vasodilators including nitric oxide and other vasodilators. It also works by lowering blood pressure.With improved vasodilation, blood can flow smoothly through veins and arteries since muscles that constrict blood vessels have been relaxed. According to studies by the National Center for Biotechnology Information, eating cayenne peppers can help strengthen veins and arteries, increase blood flow and reduce the formation of atheroma.


Cinnamon can be taken in different forms including taking it as a herbal tea. It is a spice that is widely used by many people – thanks to its health benefits including improved blood flow.In some animal studies, cinnamon helped dilate blood vessels and increased blood flow in the coronary artery, the only blood vessel supplying the heart with blood. In one particular study, rats were given cinnamon extract at a dosage of 200 mg per kg of body weight, every day for 2 months. After exposing the rats to thorough exercise, it was observed that there was an increased heart performance and blood flow through the coronary artery.Additionally, cinnamon can also help dilate blood vessels thus reducing blood pressure according to human research. In the long run, you will have improved circulation and a healthy heart.


Published studies have shown that eating onions can be beneficial in various ways, including improved heart health. Oxidative stress as a result of free radicals outnumbering antioxidants can lead to heart disease by increasing blood pressure. When onions are taken in enough quantity and regularly, they can help improve blood flow by increasing the number of antioxidants in the body. Antioxidants have the potential to reduce oxidative damage. They also increase blood flow by dilating blood vessels. This was observed by researchers at the National Center for Biotechnology Information when participants were given daily onion extract dosage of 4.3 g for 30 days.Apart from dilating blood vessels, onions also possess anti-inflammatory properties. With reduced inflammation in the veins and arteries, the flow of blood in them is improved.


Besides being a high-quality spice that packs beneficial nutrients in the body, turmeric is popularly known for its benefits to the heart. According to some published studies, turmeric was utilized in Ayurveda and traditional Chinese medicine to widen blood vessels and improve circulation.Curcumin, a powerful plant compound found in turmeric, is believed to have anti-inflammatory properties, reduce oxidative stress, promote the production of nitric oxide, and reduce inflammation.One study that examined the effects of Curcumin on blood vessels, investigated 39 people by giving them 2,000 mg of Curcumin per day for 3 months. It was observed that helped increase blood flow in the forearm by 36%.


The use of garlic for culinary purposes has been there from time immemorial. It has also been used traditionally as a medicine. Current research has shown that garlic can help promote healthy circulation. One specific compound in garlic that is sulfur-like is allicin. This compound helps deliver blood and oxygen to tissues easily by relaxing the blood vessels.

Fatty Fish

Salmon and mackerel are among the best fatty fish. They are great sources of omega-3 fatty acids. According to a study by the National Center for Biotechnology Information, these fats can help improve blood flow by stimulating the production of nitric oxide – a chemical compound involved in the dilation of blood vessels.Some studies have also shown that coagulation of platelets along the blood vessels can be inhibited by omega-3 fatty acids.

Citrus Fruits

Many citrus fruits are loaded with flavonoid antioxidants. These include lemons, oranges, and grapefruits. Regular consumption of fruits rich in flavonoids has been associated with decreased inflammation, which in turn reduces blood pressure and arterial stiffness. Flavonoids can also help increase the production of nitric oxide and improving blood circulation. Similarly, they can also help lower blood pressure and the risk of cerebrovascular accidents (CVA).


Beets are practically beneficial to physically active people since they can significantly improve their performance. One main reason for this is that beets contain high amounts of nitrates, which are converted into nitric oxide in the body. This helps in dilating the blood vessels, deliver oxygen to tissues promptly, and promotes blood flow.


Good blood flow is important for keeping your body strong and healthy. Poor blood flow can be caused by peripheral artery disease, Raynaud’s disease, and can present with numbness, pain, and muscle cramps. Many foods can help improve blood flow including beets, fatty fish, and garlic.

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For the past years, Tatyana has worked as a sex blogger and a relationship advisor. She has been featured in magazines such as Cosmopolitan, Teen Vogue. Vice, Tatler, Vanity Fair, and many others. Since 2016, Tatyana has focused on sexology, attended various training courses, participated in international conferences and congresses. “I wish people would address sexual issues in a timely manner! Forget shyness, prejudice and feel free to see a sex doctor for help or advice!” Tanya enjoys pursuing her flare for creativity through modelling, graffiti art, astronomy, and technology.

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