Good circulation, the flow of blood throughout the body, is essential to maintain optimal health. Blood carries life-giving oxygen and nutrients to all of the body's vital organs and tissues while also carrying away toxins and carbon dioxide to be eliminated as waste products. Sluggish blood flow can adversely affect all body systems. Although some medications can stimulate circulation, certain foods can also help promote strong blood flow throughout the body.
Quercetin
Quercetin, a bioflavonoid found in red and yellow onions, zucchini and grapes, has a wide array of beneficial medicinal properties, including the ability to strengthen and extend the body's network of tiny blood vessels, called capillaries, and improve circulation overall. Nobel Prize-winning physiologist Albert Szent-Gyorgyi, credited with discovering bioflavonoids in the 1930s, was the first to recognize quercetin's circulation-healthy properties, according to pharmacist Earl Mindell, author of "Earl Mindell's Supplement Bible."
Garlic
Allicin, the primary active ingredient in garlic, has blood-thinning properties, which makes the aromatic bulb beneficial for those trying to improve circulation. "The Merck Manual of Health & Aging" points out, however, that the allicin in garlic can lose its potency when subjected to heat or combined with acidic ingredients. Mark H. Beers, M.D., and Thomas V. Jones, editors of the manual, explain that garlic's ability to promote healthy circulation, in combination with its cholesterol-lowering properties, make it a worthwhile dietary addition for those at increased risk for heart attack or stroke.
Cayenne Pepper and Ginger
Foods seasoned with cayenne pepper have a warming effect that may be detected not only in the fiery sensations of taste, but also in a noticeable flushing of the skin that often occurs shortly after consumption. In an article in the February 1989 issue of "Vegetarian Times," Kathi Keville explains that capsicum, the active ingredient in cayenne pepper, strengthens the capillaries and also makes them more elastic, all of which enhances circulation throughout the body.
Ginger also helps to improve circulation, according to Keville, who cites a 1984 study showing that the spice is more successful in inhibiting blood clotting than either garlic or onion. She reports that many herbalists recommend using ginger rather than cayenne pepper during the winter months, because ginger keeps more heat within the body.
Nuts and Seeds
Rich in niacin, also known as vitamin B3, and omega-3 fatty acids, nuts and dried seeds can promote healthy circulation and reduce cholesterol, which can impede circulation when its waxy plaque builds up on artery walls. In "Smart Medicine for Healthier Living," authors Janet Zand, Allan N. Spreen and James B. LaValle point out that niacin causes blood vessels to dilate, allowing freer blood flow, while omega-3 fatty acids can reduce temporary inflammation of blood vessels, which also can impede healthy circulation.
References
- "Earl Mindell's Supplement Bible"; Earl Mindell; 2002
- "The Merck Manual of Health & Aging"; Mark H. Beers and Thomas V. Jones, editors; 2005
- "Vegetarian Times"; Herbs for a Healthy Heart; Kathi Keville; February 1989
- "Smart Medicine for Healthier Living"; Janet Zand, Allan N. Spreen and James B. LaValle; 1999
