Food That Increases Blood Flow & Circulation

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Poor circulation is a prevalent issue triggered by various conditions. Peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud’s disease are among the numerous factors contributing to poor circulation.

Diminished blood flow can result in discomforting symptoms like: 

  • Pain
  • Muscle cramps
  • Numbness
  • Digestive problems
  • Cold extremities.

Apart from individuals dealing with circulatory concerns, athletes and those leading an active lifestyle may seek ways to enhance blood flow to enhance exercise performance and recovery. 

While medications are commonly prescribed for circulatory issues, incorporating certain foods into your diet can also promote better blood circulation.

Let’s discuss what blood circulation is, why it’s important, and the top ten foods that can increase your blood flow and circulation.

What is Blood Circulation and Why is it Important?

What is Blood Circulation and Why is it Important

Good blood flow ensures that oxygen and essential nutrients reach all cells in the body via the arteries, while waste products are efficiently carried away by the veins to be processed by the liver, heart, and lungs.


However, if any part of this complex system is compromised, various symptoms can arise. These might include tingling or numbness in the extremities, swelling in the feet, ankles, or legs, difficulties with memory and concentration, fatigue, muscle cramps, and a sense of heaviness or restlessness in the legs. Additionally, issues like leg ulcers and varicose veins can also signal problems with circulation. So, it’s clear that maintaining healthy circulation is something worth paying attention to.

Top 10 Foods That Increase Blood Flow and Circulation

Food That Increases Blood Flow & Circulation


Oranges and other citrus fruits, rich in vitamin C, act as natural blood thinners. They are believed to bolster capillary integrity and inhibit the buildup of plaque, supporting better circulation.


Pomegranates, packed with polyphenol antioxidants and nitrates, are recognized for their strong vasodilatory properties. Whether enjoyed as a tasty juice, consumed in its fresh form, or taken as a supplement, integrating pomegranate into your diet may enhance blood flow and improve the oxygenation of muscle tissue. This is especially beneficial for those leading an active lifestyle.


Berries stand out for their exceptional health benefits, thanks to their antioxidant and anti-inflammatory properties, which are believed to positively influence blood circulation.


Onions serve as a notable source of flavonoid antioxidants, renowned for their cardiovascular benefits by promoting the widening of arteries and veins in response to increased blood flow.


Additionally, onions possess anti-inflammatory properties that aid in enhancing blood flow and supporting heart health by mitigating inflammation within veins and arteries.


Garlic boasts a myriad of benefits, one of which includes its ability to purify the blood and deter plaque formation. Additionally, they are renowned for their capacity to promote blood circulation.

Cayenne Pepper

Cayenne, whether in its fresh or dried form, is renowned for its potential to boost metabolic rates and enhance the strength of arteries and blood vessels. For maximum effect, consider incorporating raw cayenne pepper into salads or juicing it.


Enhanced blood circulation is just one of the many health benefits linked to turmeric.


Both Ayurvedic and traditional Chinese medicine have long embraced turmeric for its potential to widen blood vessels and promote better blood flow, thanks to its key compound, curcumin.


Walnuts are full of alpha-linolenic acid, a form of omega-3 fatty acid known for its potential to promote smooth blood flow. A study revealed that incorporating walnuts into one’s diet consistently over an 8-week period resulted in improved blood vessel health, maintained elasticity of the vessels, and contributed to a reduction in blood pressure.


Numerous athletes turn to beet juice or beet powder as a supplement to enhance their performance.

This is because of the high nitrate content in beets, which the body converts into nitric oxide. Nitric oxide, in turn, relaxes blood vessels, leading to increased blood flow to muscle tissue.

Fatty Fish

Fatty fish such as salmon and mackerel are renowned sources of omega-3 fatty acids, known for their cardiovascular benefits.

These fats play a vital role in circulation by facilitating the release of nitric oxide, a compound that widens blood vessels and boosts blood flow.

Additionally, omega-3 fats aid in preventing platelet clumping in the bloodstream, thereby reducing the risk of blood clot formation.

Schedule an Appointment With Dr. Rimas Gilvydis

If you’re encountering any concerning symptoms or have worries regarding your vein health, feel free to contact Dr. Rimas Gilvydis at the Gilvydis Vein Clinic. Dr. Gilvydis and our devoted team are dedicated to providing you with top-notch vein treatment options tailored to your needs.

Don’t hesitate to reach out today by calling us at (815) 827-1098 or scheduling your free screening through our website.

Medically Reviewed By:

Dr. Gilvydis

Dr. Rimas Gilvydis, M.D, is the co-founder of Northern Illinois Vein Clinic (NIVC) in Rockford, Illinois, and the founder of Gilvydis Vein Clinic (GVC) in Naperville, Sycamore, and Geneva, Illinois. A board-certified interventionalist and diplomate of the American Board of Venous & Lymphatic Medicine, Dr. Gilvydis has been treating varicose veins with minimally invasive techniques since they were first introduced.

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We’re proud to be one of three vein centers in Illinois  with an IAC accreditation. Get back on your feet with a team of vein specialists who help you understand your vein treatment options.