The Best Foods to Boost Your Blood Health

Credit: Adobe Stock/bnenin

Your blood plays a vital role in keeping your body functioning at its best, from delivering oxygen and nutrients to protecting you from infections. But did you know that what you eat can have a significant impact on your blood health? Whether you’re managing a blood disorder, recovering from an illness or simply looking to optimize your health, the right foods can make a world of difference.

Nutrients like iron, vitamin B12, folate and antioxidants are essential for healthy blood production and circulation. Incorporating certain foods into your diet can help improve blood cell production, enhance oxygen delivery and even support your immune system. In this article, we’ll explore the best foods to include in your meals to promote strong, healthy blood and explain why these nutrients matter.

Cayenne

Capsaicin — the phytochemical found in cayenne that makes food spicy — helps the muscles in your blood vessels relax and reduces plaque buildup in your arteries, which allows easier flow of blood. Cayenne is often included in the ingredients of pain-relieving creams because of its ability to increase circulation.

Cinnamon

Among other benefits including potential anti-inflammatory properties and blood sugar regulation, cinnamon can increase blood flow and may have a favorable effect on blood pressure. According to a 2021 study, participants who ate cinnamon had a statistically significant reduction in blood pressure after three months when compared with the placebo cohort, although the decrease was moderate.

Beets

Beets improve blood flow via a chain reaction in the body that converts nitrates — a natural chemical that is abundant in beets — into nitric oxide, which helps to loosen up the blood vessels. Beet juice can also lower systolic blood pressure and may even improve athletic endurance.

Turmeric

Curcumin is the compound found in turmeric that is responsible for its anti-inflammatory benefits. This spice has been shown to increase the production of nitric oxide, which makes blood vessels wider, allowing for easier blood flow.

Garlic

Garlic is a powerhouse when it comes to improving circulation and heart health. Full of a sulfur compound called allicin, garlic can help blood flow more efficiently and lower blood pressure by relaxing your blood vessels.

Leafy greens

Iron- and folate-rich foods like kale, Swiss chard, collard greens and watercress thin the blood and help to circulate oxygen through the body. Spinach is another nitrate-rich leafy green that helps to improve circulation by enlarging the blood vessels. This green keeps the arteries flexible and can lower blood pressure. Add these to smoothies, salads, soups and side dishes as a way to boost collagen and increase blood vessel elasticity.

Citrus fruit

Lemons, limes, oranges and grapefruits all effectively reduce inflammation in the body and prevent blood clots, which can improve blood flow and reduce blood pressure. These antioxidant- and flavonoid-rich fruits can reduce stiffness while increasing the production of nitric oxide.

Fatty fish

Eating a diet full of fish that is low in saturated fat and high in omega-3 fatty acids reduces your chances of heart attack and stroke and has also been shown to improve blood flow, prevent blood clots, and keep the arteries of the heart clear and unclogged. Get your fill with choices like salmon, mackerel, trout, herring and halibut.