March Nutrition Column
Enhance Your Blood Flow Putting These Nutrients Into Your Diet
Poor blood circulation in its mildest can be uncomfortable, causing extremities to be cold and aching, in addition to a feeling of being dizzy. All of course are caused by blood, and therefore nutrients, not being able to reach your outer areas in sufficient amounts. If left untreated heart disease and stroke could come into the picture, making the situation something you would rather nip in the bud early. And you can with proper diet and exercise, and there are certain foods that will help more with blood circulation.
Some types of foods that would be considered detrimental to proper blood flow would be sodium, excess fat in the system, sugar, and generally overeating. Then there are the terrible Trans fats, which are like poison to the system and will cause arteries to clog probably faster than anything that can be labeled "food". So now you know a few foods to stay clear of, the following are some to seek out.
1. Foods high in vitamin C. Oranges and other citrus fruits prevent plaque buildup and have properties that strengthen the artery walls.
2. Flavonoids. Foods rich in flavonoids are important in that they protect us from free-radicals that keep cells healthy and improve the body's metabolism. But they are also important in improving blood circulation by keeping blood from clotting, which is associated with heart attack and stroke. Dark chocolate is one excellent source, but be aware that to get the maximum benefits stick with dark chocolate with low amounts of sugar. Blueberries and grapes other have high amounts of flavonoids.
3. Niacin. When you think niacin, think nuts, as many of them are an excellent source.
4. Allicin. Found in garlic, it has been known to clear clogged arteries when eaten raw in moderation on a daily basis.
5. Omega-3 fatty acids. Salmon and other oily fish are abundant in omega-3 and are the main source, although other sources are flaxseed oil, soybeans, pumpkin seeds and walnuts. Wild caught salmon will be the better option as it will likely contain fewer contaminants.
6. Vitamin E. Pumpkin seeds, sunflower seeds, almonds, spinach and asparagus are excellent foods to get your vitamin E.
7. Lycopene. Watermelons are a great source of lycopene, which has been credited with preventing plaque buildup in the arteries. Keeping the arteries clear of any impediments will allow a healthy circulation of blood.
Other foods that you want to get into your diet to boost your blood circulation are garlic, ginkgo biloba, avocados, cayenne pepper and ginger. Water is good for almost any deficiency our body is experiencing, and often when we have blood circulation issues it is caused by something we lack in our diet. The other component past diet, of course, is to maintain an active lifestyle where you boost the heart rate to the point that it really pushes the blood.
One last tip for preventing poor circulation is massage therapy. Blood pressure and heart rate has been shown to be reduced with message therapy, but only as a temporary effect. The pressure created on the muscles actually forces the blood through congested areas, and fresh blood comes gushing in when the pressure is released. Also, this flushing process forces out lactic acid from the muscles, facilitating blood flow.
Good blood circulation promotes good health. If you have Poor Blood Circulation there are things like exercise that you can do and things you can eat that will help proper blood flow. What Are Healthy Nuts provides nutrients that will help in that regard. Rich Carroll is a writer and health advocate living in London.
Posted: February 27, 2012
© Rich Carroll
