15 Foods to Improve Blood Count and Circulation

15 Foods to Improve Blood Count and Circulation

Blood circulation is essential for the supply of nutrients and oxygen to all parts of the body. Poor circulation can negatively affect vital organs, such as the heart, kidneys, and brain, and prove fatal if left untreated. But besides circulating well, the blood must also have a healthy count of vital constituents like plasma, red blood cells, white blood cells, and platelets. Here are some foods that help improve blood count and circulation.

Peppers
Peppers like cayenne contain a compound called capsaicin, which has anti-inflammatory and antioxidant properties. Some studies say it can help lower the risk of high blood pressure, diabetes, and arteriosclerosis.

Beetroot
Beetroots are rich in nitrates, which the body converts into nitric oxide. Nitric oxide is a vasodilator that helps expand blood vessels and improve blood flow to tissues and organs. It helps lower systolic blood pressure, widen arteries, and improve stamina. Beets are also a great source of folate, potassium, vitamin C, and fiber, which are essential nutrients for a healthy body.

Leafy greens
Like beetroots, leafy green vegetables, such as spinach and collard greens, are rich sources of nitric oxide. They help the blood circulate better through the body by dilating the blood vessels. Leafy greens also have nutrients like vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, and fiber. Plus, they have antioxidants like beta-carotene and lutein that help build a healthy immune system.

Garlic
Garlic contains sulfur compounds in the form of allicin, which increases tissue blood flow and reduces blood pressure. This makes it an excellent food for those suffering from hypertension. Many studies have also highlighted the importance of garlic in improving and maintaining cardiovascular health by reducing the hardening of arteries and lowering cholesterol levels.

Nuts
When eaten in healthy quantities, nuts like walnuts and almonds improve a person’s blood circulation and blood count. Walnuts contain compounds like L-arginine, alpha-linolenic acid, and vitamin E, which help stimulate nitric oxide production, reduce blood pressure and inflammation, and improve blood vessel function. On the other hand, almonds are a rich source of antioxidants, vitamin E, and healthy fats, which help improve blood flow. Most nuts are also a rich source of iron, magnesium, potassium, and calcium.

Pomegranate
Pomegranates are rich in polyphenols, antioxidants, and nitrates. Eating the fruit raw may help improve blood flow and oxygenation of muscle tissue. It may also help reduce plaque build-up, increase healthy cholesterol (HDL) occurrence, and lower unhealthy cholesterol (LDL). These properties make pomegranates suitable for reducing the risk of diabetes, Alzheimer’s, and some forms of cancer.

Fatty fish
Fatty fish, such as salmon, mackerel, tuna, trout, sardines, and herring, are a great source of omega-3 fatty acids. Omega-3 fatty acids promote the release of nitric oxide, which helps with circulation. They also help prevent plaque build-up and blood clots in the arteries, control blood pressure, and increase HDL. Further, omega-3 is a great source of iron, which helps improve the count of red blood cells in the body.

Berries
Berries contain antioxidant and anti-inflammatory polyphenols, such as anthocyanins and phenolic acids. These components help manage metabolic syndrome—a cluster of conditions including high blood pressure, high blood sugar, and abnormal cholesterol levels—reducing a person’s risk of heart disease. Common berries that can help improve blood circulation and reduce platelet aggregation include strawberries, blueberries, bilberries, cranberries, raspberries, blackberries, and red, white, or black currants.

Cinnamon
Cinnamon has antioxidant and anti-inflammatory properties that can improve blood vessel dilation and blood flow in the coronary artery. Since it also relaxes the blood vessels, it can help reduce blood pressure and improve the circulation of blood in the body.

Turmeric
Turmeric is a popular Southeast Asian spice used in many therapies to open up blood vessels and improve circulation. The main active ingredient of turmeric, curcumin, has anti-inflammatory and antioxidant properties that can help increase nitric oxide production and reduce oxidative stress caused by the suspension of free radicals in the body.

Citrus fruits
Citrus fruits are not only a great source of vitamin C but also antioxidants that help reduce inflammation in the body. According to a study, citrus fruit juice (such as orange juice) can help improve blood circulation to the brain and improve performance in cognitive tests.

Onions
Onions are a great source of flavonoid antioxidants. Apart from helping prevent blood clots, they can influence gut bacteria in a way that can help reduce blood pressure. Due to their vasodilation properties, onions can also improve blood circulation and cardiovascular health.

Ginger
Ginger is another popular ingredient used in traditional therapies. It contains magnesium, chromium, and zinc, which have been associated with improved blood flow. It also has anti-inflammatory benefits, which can help lower blood pressure and improve circulation in the body. According to a study, those who regularly add ginger to their meals have a lower risk of developing chronic illnesses like hypertension and coronary heart disease.

Tomatoes
Some treatments have enzymes that can constrict blood vessels, triggering high blood pressure. Tomatoes contain properties that reduce the impact of these enzymes and improve blood flow. They can also help reduce inflammation and platelet aggregation to improve circulation.

Bananas
Consuming large amounts of salt regularly can lead to high blood pressure. Bananas are rich in potassium, which can help lower blood pressure by helping the kidneys remove extra sodium from the body in the form of urine. Potassium also helps improve the circulation of oxygen-rich blood to the brain.

Apart from choosing these foods to improve blood count and circulation, exercising regularly and staying hydrated can have a positive impact. Exercise can stimulate blood flow and improve vasodilation, whereas proper hydration can prevent endothelial cell damage and inflammation. However, it is best to consult a doctor before making nutritional and lifestyle changes.

Popular Reads

Top 6 foods that may reduce dementia risk

Top 6 foods that may reduce dementia risk

Many individuals mistakenly believe that dementia is a disease, but it’s a term used to describe symptoms related to memory, social abilities, and thinking. These symptoms can be challenging to manage and can impact daily activities. However, healthcare professionals often recommend implementing a healthy meal plan as a way to improve management. If you’re interested in learning about how your food intake can reduce the risk of developing dementia, read on. What is dementia? As previously mentioned, dementia is not a specific disease. Instead, health conditions like Alzheimer’s disease are among its most frequent causes in older adults. Other known causes of dementia include damage to the blood vessels that supply nutrients to the brain, the formation of balloon-like proteins in the brain, and the breakdown of connections and nerve cells in the brain. While memory loss is one of its most recognizable signs, this symptom alone does not mean one has dementia. Most symptoms of this group of health issues can vary depending on the cause. Hence, here are some of the most common signs to look out for. Memory loss Difficulties while communicating Reasoning and problem-solving issues Poor control of movements and coordination Disorientation Confusion What are the foods that can help reduce the risk of dementia? Typically, dementia and Alzheimer’s are known to be caused by a combination of several factors, such as environmental, lifestyle, and genetic. Furthermore, developing issues such as high blood pressure, diabetes, and heart disease can contribute to cognitive decline in patients. Therefore, healthcare professionals suggest the consumption of nutrient-rich foods to reduce dementia risk as one grows older. Some of the foods that can be added to one’s meal plan are: Avocados Avocados are one of the most commonly known superfoods, which can provide the brain with the needed energy without a spike in blood sugar levels.
Avoid these 15 common shower mistakes

Avoid these 15 common shower mistakes

There is nothing a warm shower cannot resolve. Showering after a long day can be a stress reliever and enhance one’s mood instantly. It also has several other health benefits besides cleansing the body, including facilitating cold relief, boosting immunity, and relieving muscle pain. However, not bathing the right way can give rise to skin conditions such as rashes and eczema. Here are some common mistakes one should avoid while bathing and showering: Not moisturizing after a shower Wiping after a bath can reduce the body’s moisture, causing dry skin, which can lead to rashes and itching. Dermatologists recommend applying body lotion and moisturizer immediately after a shower to retain skin texture and prevent dryness. One should look for hypoallergenic moisturizers that do not have any added fragrances. Bathing in scorching hot water Scorching hot water can damage keratin cells in the skin’s outer layer. Consequently, the skin becomes dry and dehydrated. It is important to balance the water temperature before stepping into the shower. Ideally, the temperature of the water should be lukewarm. Using the wrong towel An absorbent towel that does not feel rough is ideal for wiping oneself after a shower. The most effective way to select the right towel is to check its density, measured in grams per square meter (GSM). Towels with GSMs between 400 and 550 are considered ideal for use after bathing. One should avoid towels below a GSM of 400, as these towels can be thin and rough, causing skin dryness. Moreover, towels made of superior-quality Egyptian or Turkish cotton are extremely soft and perfect for the skin. Soaping the arms and legs excessively While it is important to wash and clean one’s arms and legs, these areas typically do not collect much oil and dust. Hence, scrubbing them excessively can dry out these areas and hamper their natural texture.
15 signs of a weak immune system

15 signs of a weak immune system

The immune system is a complex network of organs, cells, and proteins that act as the body’s defense mechanism against diseases and infections. The system —the innate immune system that people are born with and the adaptive immune system, which develops due to exposure to toxins and microbes. Both parts work together to keep infection-causing germs and toxins. So, weak immunity can make the body susceptible to diseases and other health issues. High stress levels The American Psychological Association suggests that chronic stress weakens the immune system. This is because stress lowers the number of white blood cells (i.e., lymphocytes) in the body that fight infections, increasing the risk of infections such as the common cold. Persistent cold Most adults develop two to three colds per year, which usually last from 7 to 10 days. During this period, the immune system forms antibodies to fight the virus. However, if one keeps catching a cold or is dealing with common cold symptoms for a long time, it could be a sign of weak immunity. Slow-healing wounds When one develops a cut or a wound, the body immediately goes into damage control mode to stop any bleeding and regenerate skin. Immune cells in the body guide this process. However, when dealing with a weakened immune system, wounds take longer to heal. This can make one more susceptible to infections as well. Frequent infections Those with a lowered immunity are at a higher risk of contracting infections such as pneumonia, meningitis, bronchitis, and skin infections. They are also more likely to experience autoimmune disorders, organ inflammation, blood disorders such as anemia, and growth and developmental delays. According to the American Academy of Allergy, Asthma, and Immunology, some signs of weak immunity include: – Having more than four ear infections in a year – Developing pneumonia twice within a year – Dealing with chronic sinusitis or more than three episodes of bacterial sinusitis in a year Fatigue If one constantly feels tired despite getting enough sleep, it may be a sign of weak immunity.