5 Foods that increase blood flow and Circulation for Better Brain Health

By Beth Rush

Proper brain functioning becomes ever more critical with age as we grow increasingly susceptible to stroke, injury, and other naturally occurring changes. Thankfully, you can eat several foods that increase blood flow and improve circulation for optimal health. 

Food has long been regarded as medicinal for the body, providing nourishment and essential vitamins and minerals to heal ailments and enhance the quality of life. 

Recent studies suggest that one-fifth of people over 65 have a mild cognitive impairment, impacting their memory, decision-making, or reasoning capabilities. In severe cases, these changes in the brain may lead to dementia and Alzheimer’s disease. 

Eating brain-boosting foods and making a few lifestyle changes go a long way toward keeping your mind sharp. 

(This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase)

Oxygen: A Critical Factor for Brain Function

Proper nutrition is vital for boosting cognitive function, but you may wonder how to increase blood flow to the brain instantly. Understanding the relationship between circulation and brain health requires you to consider the role of air. 

Every time you take a deep breath, you fill your body’s cells with oxygen, allowing your entire system to work correctly. Without it, our bodies struggle to release stored energy from food. 

On a cellular level — like all parts of the body — the brain demands a constant supply of oxygen and sufficient circulation. Blood is vital for carrying nutrients to every cell and tissue, removing carbon dioxide and waste, and promoting total bodily health.

You may already have an idea of how to improve blood circulation naturally. For example, exercise is one way to increase your heart rate and get the blood flowing. It helps if you also drink plenty of water for better circulation and hydration.

Ultimately, combining regular exercise, hydration, and good nutrition is the key to maintaining a healthy brain. 

5 Best Foods that increase blood flow and Improve Circulation

Your diet has the most significant impact on your overall health and well-being. Now that you understand the role of oxygen and circulation for brain function, you’ll want to add these five foods that increase blood flow into your diet. You may even already eat these items regularly, which puts you one step ahead.

1. Salmon and Other Omega-3 Fatty Acids

Multiple studies have pointed to the health benefits of eating salmon. In general, seafood and other products rich in omega-3 fatty acids are some of the best foods to improve circulation and blood flow.

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two omega-3s found in salmon. Recently, medical researchers uncovered the positive effects of DHA and EPA in increasing blood flow to the brain in older adults. 

The study results showed that a dietary increase in DHA supported memory, verbal function, language, and motor skills over 30 months. Although EPA had a lesser effect in the study, it helped boost DHA’s role in preventing cognitive decline. 

Fish is a preferred source of omega-3s, but not everyone likes to eat it. Thankfully, you can also get a healthy dose of omega-3s from walnuts, chia seeds, soybean, flaxseed, yogurt, and eggs.

foods that improve circulation-salmon and green salad

2. Cinnamon

Sprinkling cinnamon over your oatmeal or stirring it into your coffee can significantly enhance the flavor and leave you feeling warm on the inside.

However, cinnamon doesn’t just taste good — it also has many beneficial effects on lowering blood pressure in patients with hypertension. High blood pressure strains the heart and is associated with slower blood flow to the brain. In older adults especially, poor cerebral circulation may cause stroke, cognitive impairment, poor mental health, and dementia. 

Evidence remains inconclusive, but a recent study indicates that cinnamon effectively lowers blood pressure and promotes weight loss. 

3. Berries

You’ll be relieved to know that you probably already eat plenty of foods to improve circulation and blood flow. For example, those berries you enjoy snacking on every day contain healthy antioxidants that are highly beneficial for brain health.

Oxidative stress results from free radicals that can damage brain tissue, kill off cells, and interrupt the function of receptors and neurotransmitters. 

The antioxidants in berries act as a defense against free radicals and oxidative stress and begin working to repair the brain’s cells. They do this by promoting better blood flow and oxygen absorption. 

Choose berries and other high-antioxidant fruits, such as pomegranates, containing deep pigmentation. They’re an excellent addition to a plant-based diet or pretty much any nutrition plan. You can always opt for an afternoon smoothie to reenergize yourself if you want to increase your berry intake. 

berries are foods that increase blood flow- bowl of museli including strawberries, blackberries, and goji berries

4. Cabbage and Other Nitric-Acid Vegetables

Remember when your parents told you to eat your vegetables as a kid? Some veggies can lower blood pressure, which helps increase cerebral blood flow.

Nitric oxide is a compound found in vegetables like beetroot, cabbage, spinach, kale, and other dark leafy greens. Intakes of nitric oxide help keep blood vessels clear and ensure a healthier circulatory system.

The World Health Organization (WHO) reports that the global population consumes 9-12 grams of salt per day — twice the recommended daily amount — which can lead to heart attack and stroke. 

However, new research suggests that dietary nitrate and small amounts of beetroot may help prevent high blood pressure in hypertensive adults. 

Early research examined rats instead of humans, but scientists found that a blend of beetroot juice and nitrate supplements was over 100 times more effective than potassium in fighting sodium-induced high blood pressure.

leafy greens are foods that increase blood flow-plate of kale, pork, and apple

5. Cocoa

Do you ever find yourself smiling at the mere thought of chocolate? Relax. You haven’t lost your mind — and your sweet tooth isn’t to blame, either. 

You’ll be happy to know that the compounds found in chocolate are good for your mental health and overall well-being.

Dark chocolate and cocoa contain a mood-boosting amino acid called tryptophan, a sleep-inducing chemical you may already be familiar with if you’ve ever dozed off after eating Thanksgiving turkey. 

Interestingly, tryptophan promotes serotonin production, which is critical for enhancing your mood. Serotonin helps regulate your emotions, sleep and stress levels, and reduce feelings of depression and anxiety.  

Improved moods and better sleep quality are obviously important, but if you’re wondering whether dark chocolate and cocoa are good foods to improve circulation and blood flow, you’re in luck. 

High amounts of flavonoids are found in dark chocolate and cocoa, and many studies have successfully linked the intake of flavonoids with brain health. 

For example, prior research has proven that flavonoid-rich products lower the risk of dementia, improve task performance and reduce cognitive impairment. They do this by helping to relax arterial muscles, which allows blood vessels to dilate for increased circulation. 

Have you been waiting for a good reason to eat more chocolate? Moderation is essential to maintaining a healthy weight, but adding a little dark chocolate to your daily diet is perfectly acceptable.

Treat yourself to dark chocolate if you’re feeling down, need to improve your concentration, or want to reap the long-term benefits of better cognitive function. 

Eat Healthier Foods to Improve Circulation and Blood Flow 

A diet for well-functioning cognition should concentrate on foods that increase blood flow and improve circulation. Sufficient circulation and oxygen work together to strengthen your brain’s cells and tissues, and nutrition is but one factor in the equation. Optimizing your overall health with better lifestyle choices will help increase foods’ circulatory and brain-boosting powers, helping you live life to your fullest potential.

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