Top 3 Foods for Enhancing Circulation and Blood Flow

Beets are a hot topic in the food and nutrition world, and it’s no wonder why. 

Not only are they loaded with essential nutrients, but they’re also a particularly rich source of dietary nitrates. 

Nitrates found in foods like beets support production of a compound called nitric oxide. Nitric oxide is a messenger molecule that tells the muscles in your blood vessels to relax, allowing them to open wider. When your blood vessels are relaxed, blood can flow easily and more efficiently (3).

What’s more, multiple studies have found that the positive impact beets have on nitric oxide production and blood flow may also contribute to reduced blood pressure and improved athletic performance (3, 4).

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If you’re not used to eating beets, you’ll be happy to know they’re incredibly versatile and easy to prepare. They can be eaten raw or cooked, but many people prefer them cooked. 

After washing, peeling, and slicing your beets, toss them in some olive oil and a little salt and pepper. Roast in the oven until fork-tender and serve as a stand-alone side dish or roast alongside other root vegetables for a colorful veggie medley. They also pair beautifully with a drizzle of balsamic vinegar and goat cheese.

For a boost of flavor and color you can add raw, roasted, steamed, or pickled beets to salads and grain bowls, or blend them into your morning or pre-workout smoothie.

You’d be hard pressed to find a more satisfying treat than a cool slice of watermelon on a hot summer day. 

Perhaps best known for being one of the sweetest and juiciest fruits, watermelon can do a lot more than quench your thirst. In fact, it happens to support blood flow and healthy cardiovascular function in more ways than one.

Like spinach and beets, watermelon also stimulates nitric oxide production— but through a completely different route.

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The body can produce nitric oxide through multiple pathways. One is with nitrates, the other is with an amino acid known as L-arginine.

Instead of nitrates, watermelon contains an amino acid called L-citrulline. L-citrulline is easily converted to L-arginine, which can then be easily used by the body to make nitric oxide (8).

Watermelon is one of the richest food sources of L-citrulline and multiple studies have found it to be effective for improving blood flow, reducing blood pressure, and preventing the accumulation of plaque on arterial walls (8, 9, 10).

Another way watermelon can improve circulation is with its high water content. 

As the name implies, watermelon is 99% water and when it comes to blood flow, proper hydration is non-negotiable. Water makes up the majority of your blood volume and dehydration can quickly lead to increased plasma viscosity. Increased viscosity means thicker blood that doesn’t flow as well (11). 

Eating water-rich foods like watermelon can help ensure you’re staying hydrated to maximize circulation.

Watermelon is delicious on its own, but it also makes a great addition to salads and smoothies. You can also use it as a base for a chilled gazpacho or salsa. 

If you’ve got the grill fired up, consider adding watermelon to your menu. Lightly coat slices with olive oil and salt and pepper before adding it to a hot grill— 60-90 seconds per side should do the trick. For an extra kick, sprinkle chili salt and lime on it before serving.