10 superfoods to promote good circulation

What should you be eating to support your circulation?

Helen Cosgrove

14 July 2015

Diet and circulation

We all know that eating a nutritious, balanced diet is vital for maintaining good health (no surprises there!), but did you know that food  also plays an important role in supporting a healthy circulation?

Poor blood circulation can lead to a number of health problems, so caring for your circulatory system is essential. One way to improve circulation is by adding to your diet those foods that are renowned for their circulation-boosting properties, known as superfoods or super nutritional foods.

The circulatory system is an organ system driven by the heart, to provide a constant supply of blood to the body through the blood vessels and is important because;

  • It supplies oxygen and nutrients to all body cells.
  • It removes any waste products or toxins from the body.
  • The flow of blood helps to heal any wounds or injuries in the body.
  • It also regulates the temperature and pH level in the body.

It is recommended that you should eat a variety of foods, to ensure you get enough of the nutrients your body needs. Focusing on getting your five portions of fruit and vegetables a day is a perfect way to start.

However, there are some foods that are better than others for boosting your circulation and maintaining healthy blood flow. Take a look at the list below for foods that can help improve your circulatory system.

10 superfoods that can improve circulation

Blackberries are known to promote new blood cell formation and purify the blood. They are high in nutrients, including phenolic compounds with an antioxidant capacity significantly higher than vitamins C or E. Add them to breakfast cereals or mix them in yogurts for a tasty snack.

Cayenne pepper is a great way to increase blood circulation and metabolic rate. It will also help strengthen arteries and blood vessels, and can prevent toe numbness and poor circulation in feet. Cayenne pepper helps tackle inflammation, and because spicy foods are rich in vitamins A and C, it is most effective in getting the blood flowing. They can also be used in juices or salads.

Fish such as salmon and herring can benefit the heart as they contain omega 3 fats, a nutrient that is very good for improving blood circulation.

Ginger simulates the blood flow to all organs; it also boosts a sluggish immune system and clears congestion. It can be found in a tincture form, in herbal tea and can be simply added to food when cooking.

Garlic is a natural blood thinner. It is fantastic for increasing blood circulation in feet/hands, and will also clear up clogged arteries if eaten raw daily, in moderation.

Gingko Biloba is a fresh herb tincture, made from the leaves of the amazing Ginkgo tree, also known as Memory Tree. Ginkgo is thought to stabilise the blood vessels allowing the blood to flow more smoothly. It improves poor circulation in hands and feet, and increases blood flow to the brain.

Oranges contain high levels of vitamin C and bioflavonoids in oranges help the flow of blood through the body by strengthening the capillary walls.

Pumpkin seeds are a food source of vitamin E, which is proven to keep blood flowing freely and preventing blood clots.

Nuts contain niacin, or vitamin B3 which essentially gives our blood a boost and therefore can prevent circulation problems.

Watermelons are rich in lycopene which can help prevent a build up of plaque (the substance that can interfere with blood flow in the arteries). Lycopene can aid healthy blood circulation.

I love the fact that these single ingredient super-foods can help fight disease and are brimming with delicious nutritional value.

Add these circulation-boosting foods to your favourite recipes

Here are a few tasty recipes for you to try:


Liked these recipes? Explore A.Vogel Talks Food for more tasty, easy to make and healthy recipes.

What else can you do to help improve your circulation?

  • Simple daily exercise – from heel and toe raises
  • Getting out for a walk or a swim
  • Dry skin brushing
  • Giving up smoking
  • Avoiding wearing restrictive clothing
  • Going for a massage


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  • Vinodh's photo avatar
    Vinodh — 11.04.2018 15:26
    My father suffering paralysis stroke brain clot. Which fruits best for blood flow in to the brain?


    • Helen Cosgrove's photo avatar
      Helen Cosgrove — 13.04.2018 08:59
      Hello Vinodh, Sorry to hear that your father has been ill. Unfortunately, due to our company policy, this health condition is really difficult to recommend for. I would suggest that you ask the GP for a referral to the dietician or another option would be to look for a Nutritional practitioner near you for more professional advice.


  • Rachel 's photo avatar
    Rachel — 15.02.2018 22:11
    Do these foods actually help because for a long time I've been suffering with bad circulation. I feel so cold all the time and I can't spend more than 5 minutes outside because I instantly get cold. I think there's something not working on the inside like something is restricted. Worse thing about it is that I have hypothyroidism which is horrible. Will these really help? What about vitamin b 12 could that help too? I heard it's supposed to help circulation.


    • Helen Cosgrove's photo avatar
      Helen Cosgrove — 16.02.2018 09:32
      Hello Rachel, Diet, health and lifestyle can all play an important role in supporting a healthy circulation. If you have hypothyroidism, this might be a contributory factor so do get this checked out by the GP. Ask them to give you a health review and they can test low Vit B in case this is an issue. Vitamin B12 has a lot of vital qualities as do other vitamins. It is involved in the healthy functioning of brain, nervous system and the red blood cells. Let me know how you get on. Best wishes.


    • Rachel 's photo avatar
      Rachel — 17.02.2018 15:55
      Hi thanks for your reply. That's the thing I've gone to my GP numerous times but he basically just brushes it off and says oh just do exercise or go for walks. I've definitely done both of these but there was never any change. I've just started on a multivitamin yesterday gonna try it for the next 30 days but if it doesn't help do you think I should take the b-12 vitamin on its own?


    • Helen Cosgrove's photo avatar
      Helen Cosgrove — 19.02.2018 14:00
      Hello Rachel, Thank you for letting me know. It is best to take a Vit B complex, as the B Vitamins tend to work as a team.


    • Diane Gomez's photo avatar
      Diane Gomez — 30.03.2018 19:45
      I am so sorry to hear that you're struggling with hypothyroidism. Me too. It's a tough on-going battle. What I can tell you is you have to figure out the chemistry of your own body because we are so unique. I live by the B-vitamin, liquid is the best and you can find it affordable at like Walmart and GNC. Also, I eat super healthy, no packages of processed food. I have cheat days but not many. No soda, chips, cookies etc... Our bodies don't convert food into energy and wants to store everything we eat, including the good stuff. I have trained myself to drink unsweetened teas. Ginseng, green, lemon teas etc... I live by lemon water and a apple cider cleanse. I take a ginger & turmeric pill 500mg twice a day. I say this because you can get relief. I was over 300lbs when I started this journey. I don't diet, I adobted a healthy active lifestyle. It's not fast but after 6 yrs. I am down almost 100lbs, naturally. There is hope and you can improve your life. Best Wishes.


    • Bruce Lindsay's photo avatar
      Bruce Lindsay — 05.04.2018 21:42
      you may have a hy·po·thal·a·mus disorder, research conditions, consult with family physician. If he is not familiar consult a endocrinologist


    • Helen Cosgrove's photo avatar
      Helen Cosgrove — 06.04.2018 07:29
      Thank you for your comment Bruce. I agree that a consultation with a endocrinologist is the next step.


    • Helen Cosgrove's photo avatar
      Helen Cosgrove — 06.04.2018 07:29
      Hello Diane, Thank you for sharing your journey and lifestyle advice.


  • forrest cool's photo avatar
    forrest cool — 10.02.2018 02:53
    i hear gensang is good for men for prospate and good circulationis that true


    • Helen Cosgrove's photo avatar
      Helen Cosgrove — 14.02.2018 12:10
      Hello Forrest, Could I check if you mean Gingko biloba or Siberian Ginseng? Thanks


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