What fruits benefit blood circulation most?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Certain fruits contain special nutrients that are known to improve blood flow through their unique actions on blood vessels. As a nutritionist, I have seen many clients improve cold hands and leg cramps by incorporating these fruits into their diets. Your vascular system responds beautifully to some of the phytonutrients found in popular fruits.
Citrus Fruits
- Provide flavonoids strengthening capillary walls
- Improve microcirculation in extremities
- Vitamin C enhances iron absorption for oxygen transport
- Oranges and grapefruits offer highest concentrations
Berries
- Anthocyanins reduce oxidative stress in blood vessels
- Improve nitric oxide availability for vasodilation
- Blueberries and blackberries offer potent benefits
- Frozen varieties retain nutritional value effectively
Watermelon
- Citrulline converts to arginine boosting nitric oxide
- Promotes arterial relaxation and lower blood pressure
- High water content improves blood viscosity
- Seeds contain additional circulation-supporting compounds
Pomegranate
- Punicalagins improve endothelial function significantly
- Reduce arterial stiffness and plaque formation
- Antioxidants protect LDL cholesterol from oxidation
- Whole seeds provide fiber enhancing nutrient absorption
Citrus bioflavonoids help strengthen the smallest blood vessels in the body, known as capillaries. These compounds reduce capillary fragility and bruising and reduce the tendency for such common conditions in women as 'spider veins'. One man eliminated chronic epistaxis (nosebleed) by eating two oranges a day. The white pith contains concentrated amounts of bioflavonoids, and this is the reason not to scrape so much of it off.
Berries pack a serious antioxidant punch for your arteries. Their anthocyanins take on free radicals that damage the linings of blood vessels. Frozen berries can be found in nearly every grocery store, retaining most of their nutrients, making them a good buy year-round. Throw them in smoothies or eat with oatmeal for the best benefits every day.
Watermelon can provide both hydration and circulation benefits simultaneously. It's citrulline, which is converted into arginine in the kidneys and then into nitric oxide in the body, and it will cause blood vessel dilation that can be measured in a matter of hours. Citrulline is mainly found near the rind, so make sure to include some of the white parts.
Pomegranates provide unique qualities that benefit artery health. The phytochemicals present in pomegranates have been shown to enhance blood delivery to the heart muscle. It is recommended to juice the entire fruit, including the membranes, to maximize the polyphenol content in the juice. Patients consistently report that drinking pomegranate juice daily has made their hands and feet noticeably warmer than before.
Include these fruits judiciously throughout your day. Citrus at breakfast, berries as snacks, watermelon post workout, pomegranate at other meals. Rotate the varieties to gain differing phytonutrient profiles. Always opt for whole fruit instead of juice to allow for fiber intake.
Read the full article: 10 Ways How To Improve Circulation
