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Blood circulation is an important component of health. The pumping action of the heart helps to transport blood which delivers oxygen and nutrients to all tissues and organs within the body. The flow of blood also helps to transport waste from body tissues for removal by the kidneys and the lungs. Blood circulation goes on through the circulatory system consisting of arteries, capillaries and veins. But for this to happen effectively and without impediment, the body requires proper nutrition which includes certain vitamins.
Niacin is a B vitamin that supports healthy blood circulation. Studies show that deficiency of niacin is very rare because most of the people get enough from the food. Foods rich in niacin include beets, fish, peanuts and sunflower. Besides, many breads and cereals are niacin fortified. Niacin is also known to lower bad cholesterol levels, thereby preventing hardening of blood vessels or atherosclerosis. While some people may take niacin supplements for prevention of atherosclerosis, excess niacin can have adverse effects. For this reason, it is necessary to consult your doctor about the correct dosage.
Vitamin E improves blood circulation by widening blood vessels to allow for unimpeded blood blow. Vitamin E is also required in the production of red blood cells and prevention of clotting. Foods rich in vitamin E include leafy green vegetables, nuts, seeds and vegetable oils. Additionally, most cereals, fruit juices and margarine are typically fortified with vitamin E. Like others blood circulation vitamins, if you intend to take vitamin E supplements, be sure to talk to your doctor so that you don’t take excessive amounts.
Also known as ascorbic acid, vitamin C helps prevent build up of plaque and atherosclerosis which can otherwise impede flow of blood. Ascorbic acid also helps keep blood vessels flexible. Fruits like strawberries, oranges, watermelon, kiwi, grapefruit, cantaloupe, mangoes and tomatoes and vegetables like broccoli, leafy greens, Brussels sprouts and winter squash are some of the best vitamin C foods.
Vitamin K is critical for blood clotting. Its deficiency leads to hemorrhaging or excessive bleeding which may start with the nose or the gums. Studies indicate that increased vitamin K intake can decrease the risk of bleeding due to liver disease, syndromes associated with malabsorption or long-term usage of antibiotics. Foods high in vitamin K include kale, spinach, green tea, dark green lettuce, cabbage, turnip greens and asparagus.
Vitamin B6 improves circulation by its ability to fight radicals which cause hardening of blood vessels. Rich sources of vitamin B6 include tuna, turkey breast, chicken breast, garlic and mustard greens.
Besides blood circulation vitamins, a healthy, balanced diet that includes lots of fruits and vegetables helps to improve the flow of blood. Your diet should also contain antioxidants, fiber, omega-3 fatty acids and minerals. Besides supporting blood circulation, these nutrients are necessary for general good health. While no special diet is required, you may include some food items to help fight inflammation and build up of toxins. Such food items include the following:
Exercise is among the most effective ways to improve circulatory health. And it doesn’t mean that you have to engage in extreme physical activity. Research shows that easy exercise like walking, hiking, swimming or biking for 30 minutes a day is adequate to maintain perfect blood circulation. Set aside time to exercise especially if your job involves too much sitting.
Some herbs are known to be beneficial to blood circulation and are worth including in your healthy lifestyle. These herbs include:
Precautionary Note
Similar to other treatments including blood circulation vitamins, it is important that you consult a doctor about taking herbal supplements for circulation. Bear in mind that when used wrongly or in excess, the active ingredients in herbs can be dangerous.