2023-12-15 17:09:20
Do you feel older than you really are? Do you feel like you don’t have the physical and mental energy to enjoy life with your loved ones? The reason you feel tired may be due to poor blood circulation, which causes your cells to lack oxygen. And if your cells lack oxygen, it’s because your body is deficient in nitric oxide.
Nitric oxide is a molecule made by your cells that is vital for the heart, brain, immune system and sexual health. It acts as a vasodilator, meaning it relaxes blood vessels and widens them. Thus, nitric oxide increases blood flow, lowers blood pressure, improves exercise performance and stimulates brain function.
Unfortunately, the body produces less nitric oxide as we age. Studies show that when you turn 40, your cells produce 50% less nitric oxide than when you were a teenager. Therefore, unless you do certain things to boost your body’s ability to produce nitric oxide, it is likely that you are deficient in this important molecule.
The resulting poor circulation can increase the risk of health problems such as high blood pressure, atherosclerosis or blocked arteries, erectile dysfunction, heart attacks and strokes.
In this article, we’ll explore the top 11 foods that strengthen blood circulation by increasing nitric oxide levels.
1. Beets
It is common for athletes to drink beetroot juice before training and competition to increase the flow of blood and oxygen to the muscles. Beet juice is rich in natural nitrates, which the body transforms into nitric oxide. Nitric oxide helps relax blood vessels, so the heart doesn’t have to work as hard.
A study showed that drinking a cup of beet juice a day is as effective as taking blood pressure medication. And since high blood pressure is a cause of erectile dysfunction, drinking beetroot juice is known as a natural remedy for erectile dysfunction!
Another red vegetable loaded with natural nitrates is red spinach, also known as red amaranth or Chinese spinach. Research suggests that red spinach extract contains more nitrates than beets, so you may want to try this vegetable in food form.
2. Red wine
Studies have shown that drinking red wine in moderation can be good for the heart because it increases HDL cholesterol. Red wine is also rich in antioxidants called polyphenols, which protect the lining of blood vessels. Researchers have found that a polyphenol, called resveratrol, is particularly effective at increasing nitric oxide, widening blood vessels, and improving blood flow in the brain.
3. Leafy and cruciferous vegetables
Leafy vegetables and cruciferous vegetables are real superfoods for good blood circulation. Indeed, they are rich in nitrates, which our body efficiently transforms into nitric oxide. It is estimated that 80% of the nitrates we consume come from vegetables, and you should try to include them in your diet. Spinach, arugula, kale, lettuce, mustard greens, bok choy, broccoli, cabbage and cauliflower all contain good amounts of this important nutrient. Carrots are also a great source of nitrates!
4. Watermelon
Watermelon is good for blood circulation and has long been recommended as a natural remedy for erectile dysfunction. This popular fruit is a natural source of the amino acid L-citrulline, which our bodies convert into L-arginine and then nitric oxide. Recent studies show that increased consumption of watermelon can promote exercise performance, reduce blood pressure and improve blood circulation.
5. Garlic
Eating garlic can quickly increase nitric oxide levels! Garlic can make nitric oxide much more available in your body and increase the amount of the enzyme that converts L-arginine into nitric oxide. Garlic is proven to increase blood flow and reduce blood pressure thanks to allicin, a compound released when you crush or chop garlic. Onions are also great for quickly boosting nitric oxide and blood flow thanks to a compound called quercetin.
6. Nuts and seeds
Nuts and seeds are rich in L-arginine, the amino acid that helps produce nitric oxide, as well as omega-3 fatty acids, which are good for the brain and health. Some studies show that regular consumption of nuts and seeds is associated with lower blood pressure, better cognition, and greater endurance.
Pumpkin seeds have one of the highest concentrations of L-arginine among seeds. Other seeds rich in L-arginine are watermelon, sesame and sunflower seeds.
Walnuts have one of the highest concentrations of L-arginine among tree nuts. Other nuts rich in L-arginine include hazelnuts, pecans, peanuts, almonds, cashews and Brazil nuts.
7. Pomegranate
Pomegranate is not only very tasty, but is scientifically proven to increase blood flow. How is it possible ? Well, it is not only rich in nitrates, but also in antioxidant polyphenols. Both of these substances are vasodilators, meaning they open blood vessels and promote the free flow of nutrient-rich, oxygenated blood to the tissues that need it.
8. Citrus fruits
Citrus fruits that we enjoy like oranges, lemons, tangerines and grapefruit are excellent sources of vitamin C, which increases the absorption and bioavailability of nitric oxide. Studies show that when you eat citrus fruits, your blood pressure drops, you think better, and you’re less likely to suffer from heart disease — which may be due to their ability to increase nitric oxide levels.
9. Meat
Taking coenzyme Q10 in the form of meat helps preserve and increase the body’s nitric oxide levels. Coenzyme Q10 also widens blood vessels and has been linked to improving athletic performance and preventing migraines.
Good sources of CoQ10 are pasture-raised meats, and particularly organ meats, including liver, kidney and heart, as well as oily fish such as salmon, sardines, mackerel and herring, which are all d excellent sources of CoQ10. Meats like turkey, pork loin and chicken are also rich in L-arginine.
10. Dark chocolate
Dark chocolate is rich in health-promoting flavanols. Research shows that the flavanols in cocoa can help your body maintain good levels of nitric oxide, which promotes good heart health and protects your cells from damage.
In one study, people who ate dark chocolate every day for 15 days had higher levels of nitric oxide. Their blood pressure was also lower. Consumption of dark chocolate has been linked to better blood circulation, improved brain function, and a decreased risk of heart disease.
11. Clams
Clams are one of the richest food sources of B12 you can find. These bivalves are also rich in L-arginine, an amino acid that converts into nitric oxide. Eating clams causes blood vessels to relax and facilitates blood circulation.
You can get L-arginine from seafood such as oysters, mussels, scallops, abalone, octopus, salmon and herring, but it’s in shrimp, lobster and crab as the highest amounts of L-arginine are found in shellfish.
Conclusion
To get the most out of these foods and boost blood circulation, get enough exercise, stay well hydrated by drinking plenty of water, reduce your salt intake, limit the use of mouthwashes, which kill bacteria producing nitric oxide in your mouth, and avoid taking antacids if you can.
Finally, what are the symptoms that may indicate a lack of nitric oxide? These include cold hands and feet, high blood pressure, anxiety, difficulty concentrating, insomnia, loss of libido and decreased stamina.
In case you’re wondering, you can test your nitric oxide levels using saliva test strips.
Source: dailyhealthpost.com
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