Overview
Keeping your blood circulation in top shape is essential for maintaining overall health. A well-functioning circulation ensures that every part of your body gets the necessary blood supply, which promotes proper functioning. Fruits can be a fantastic addition to your diet to improve blood circulation for several reasons.
Many fruits contain vitamins, minerals, antioxidants, and bioactive compounds that support cardiovascular health and enhance blood flow. Certain fruits contain specific compounds that can relax and widen blood vessels, reduce inflammation, and improve the flexibility of blood vessel walls.
Blood circulation
If you've ever experienced swelling, changes in skin colour, or even throbbing pain in your limbs, it might be a sign of poor blood circulation. Poor blood circulation is commonly felt in the arms, hands, legs, and feet, and it may indicate a more serious underlying issue in your body.
Having poor circulation can lead to various complications, such as varicose veins, blood clots, wounds, and even the possibility of amputation. While it's important to seek help from a healthcare professional, there are also steps you can take on your own to improve blood circulation.
Maintaining good circulation is crucial because it helps preserve your quality of life. The pain you experience while walking due to poor circulation can be debilitating and significantly impact your daily activities.
Studies have shown that individuals with significant or severe peripheral artery disease (PAD), a condition that affects circulation due to artery blockage, rate their quality of life lower than those with heart failure.
Another condition that affects circulation is chronic venous insufficiency (CVI), which occurs when the valves inside the veins in your legs might not mi function properly. In such cases, blood struggles to return to the heart and accumulates in the veins, causing problems.
It's worth noting that many people with CVI may not have visible varicose veins, which are typically associated with circulation issues.
Some of the symptoms commonly associated with poor circulation include:
- muscle pain or weakness
- a sensation of pins and needles
- pale or discoloured skin
- swollen or painful veins, and numbness
5 Best fruits to help improve blood circulation
The fibre content in fruits helps maintain a healthy cardiovascular system by reducing cholesterol levels and maintaining optimal blood pressure. If you're looking to boost your blood circulation, here are five fruits that can be particularly helpful.
Pomegranate
Pomegranate, a fruit native to Asia but grown in various parts of the world, including the U.S. and the Mediterranean region, has seeds and juice that offer a sweet and slightly tart taste. These contain nutrients and plant compounds that are beneficial for health in multiple ways. Adding pomegranate products like arils and juice to your diet regularly may help protect your heart health.
Research shows that pomegranates are rich in antioxidants and anti-inflammatory compounds that can lower heart diseases by reducing blood pressure and lipid levels. A study found that drinking 200 ml of pomegranate juice daily for six weeks significantly decreased both systolic and diastolic blood pressure.
Pomegranates are packed with antioxidants, especially polyphenols, which are linked to improved blood flow, reduced inflammation, and lower blood pressure. They can also promote the production of nitric oxide, a compound that usually helps widen blood vessels.
Watermelon
Watermelon apart fom being a refreshing treat on a hot day, also has numerous health benefits. It can help manage diabetes, fight free radicals, prevent heart disease and asthma attacks, aid in weight loss, and keep you hydrated. With only 45 calories, vitamin C, and vitamin A, it's a great addition to your diet. Plus, with 92% water content, it can help you feel full and curb your appetite.
Did you know there are over 1200 varieties of watermelons worldwide? It's a low-calorie, hydrating fruit that's perfect for staying healthy.
Watermelon is packed with an amino acid known as citrulline, which the body converts into arginine. This arginine is cool because it helps create nitric oxide, which in turn relaxes and widens our blood vessels, resulting in better circulation. Oh, and let's remember lycopene! Watermelon also has this awesome antioxidant called lycopene, which does wonders for our heart health.
Kiwi
Kiwi is known for its rich flavour and nutrients. Inspite of being small in size it provides the daily recommended amounts of vitamins and minerals that are necessary for a great health. Kiwis contain small portions of so many amazing nutrients, and they are also rich in copper, vitamin C,and vitamin K. Kiwis have an impressive nutrition profile that supports many health avenues such as weight management , digestion, and blood sugar control. They also support heart and eye health and a healthy immune system.
Kiwis are usually considered safe, except for those with an allergy to the fruit or any of its components. A nutritionist can help you include kiwi and other nutritious fruits into a well-balanced diet to help meet your health and wellness goals.
Kiwis are wholly packed with vitamin C and antioxidants like flavonoids and carotenoids, making them an effective choice for boosting your immune system and keeping your blood vessels healthy.
Citrus fruits
Citrus fruits are originally from Southeast Asia and grow on flowering trees and shrubs. They can be cultivated in subtropical and tropical regions worldwide, with major production centres in Spain, Brazil, the USA, Mexico, and India.
The peak season for citrus fruits like oranges and grapefruits is typically from mid-December to April. These fruits are not only delicious but also beneficial for health, as they contain fibres and flavonoids that can help improve cholesterol levels by increasing "good" HDL cholesterol and decreasing "bad" LDL cholesterol and triglycerides.
Some citrus fruits, such as those rich in naringin, act as antioxidants that are good for the heart, aiding in lowering blood pressure. Oranges, lemons, and grapefruits are particularly rich in antioxidants like flavonoids. Eating these fruits may contribute to reducing blood pressure and arterial stiffness and improving blood flow and nitric oxide production. Recent studies have even shown that consuming citrus fruits like oranges is linked to lower blood pressure.
Berries
Berries are not only naturally sweet but also packed with numerous health benefits. Consuming a handful of berries will treat your taste buds to a burst of sweetness. They are versatile enough to be enjoyed for breakfast or as a dessert. Furthermore, studies have revealed that berries offer a wide range of advantages, such as enhancing cognitive health, aiding in cancer prevention, and reducing blood pressure.
The vibrant colours of berries are a clear indication of their nutritional value. Fruits and vegetables with bright hues are known to be rich in essential nutrients, particularly antioxidants. Berries stand out as some of the most brightly coloured fruits available. They are rich in antioxidants and possess anti-inflammatory properties, which can positively impact blood circulation.
Scientific research has demonstrated that the consumption of berries can lead to a decrease in blood pressure, heart rate, platelet aggregation, and levels of inflammatory markers like interleukin-6 (IL-6). Additionally, berries have been found to enhance artery dilation, further contributing to their overall health benefits.
Fruit recipe to include in your diet
Acai bowl
Berries are known for improving blood circulation and providing numerous other health benefits. Here is a popular Brazilian dish that could nourish both your taste buds and your health. Acai bowls originally became popular for their rich colours of various nourishing fruits and crunchy toppings.
Ingredients
Pure Acai Puree without added sugar – If you are unable to locate frozen acai puree, you can opt for acai powder as an alternative. Combine it with frozen fruit to achieve an authentic and thick smoothie.
Frozen blueberries and strawberries – Luckily, acai pairs well with almost any fruit, but it truly shines when combined with frozen berries. A mix of blueberries, strawberries, or blackberries would work wonders.
Banana – Best if frozen, bananas are naturally sweet and creamy, in addition to being rich in potassium.
Liquid – A liquid component is necessary to blend everything together. Use milk for added protein, but you can use your preferred fruit juice.
Yoghurt – Yogurt may not everyone's taste, so feel free to omit it and substitute it with more milk or juice if desired. However, if you enjoy yoghurt, go for it. It adds a lot of creaminess. Just remember not to use flavoured yoghurt, as it will overpower the natural acai flavour.
Acai Bowl Toppings
- Granola
- Seeds
- Nuts
- Fresh sliced fruit
Preparation
- Freeze the fruit by slicing the banana and placing it on a small baking sheet lined with parchment paper along with the blueberries and strawberries.
- Place the tray in the freezer until the fruit is completely frozen.
- Blend the frozen fruit with milk and yoghurt in a high-speed blender using a tamper to push the ingredients down. Blend until smooth, adding more liquid if necessary.
- Divide the smoothie into two bowls and add your favourite toppings. Enjoy immediately for the best taste.
FAQs
