If you feel that you lack physical and mental energy, tire easily and feel older than you really are - you may have problems with blood flow. Nitric oxide is of great importance for the cardiovascular system, so if you don't have enough of it, your body may not function properly.
Why does the body need nitric oxide?
Nitric oxide is essential for the heart, brain, immune system, and even for sexual he alth. Thanks to it, blood vessels dilate and relax, blood flow increases and clotting decreases.
As you age, your body produces less nitric oxide. Research shows that even before the age of 40, we produce 50% less of this valuable substance than in adolescence.
What is associated with the lack of nitric oxide in the blood?
Poor blood circulation that results from a nitric oxide deficiency can increase your risk of developing he alth problems such as:
- atherosclerosis,
- erectile dysfunction,
- hypertension,
- stroke,
- heart attack.
The symptoms of nitric oxide deficiency include:
- high blood pressure,
- feeling of cold hands and feet,
- anxiety,
- difficulty concentrating,
- insomnia,
- decrease in the endurance of the body,
- loss of libido.
11 products to improve blood flow
There are foods that can help to increase nitric oxide levels and thus enhance blood flow. These include:
- Buraki
- Red wine
- Green leafy vegetables and cruciferous vegetables
- Watermelon
- Garlic
- Seeds and nuts
- Granat
- Citrus fruits
- Meat
- Dark chocolate
- Mussels
Buraki
Beets are rich in natural nitrates, which the body can convert into nitric oxide. Thanks to them, blood vessels relax, blood flow increases, and the heart does not have to work at maximum speed.
Beet juice is a delicacy of athletes who drink it before training or competition. The advantage of this drink is that it reduces blood pressure. One glass of beetroot juice a day is recommended for people who have a problemwith positive pressure.
High blood pressure causes erectile dysfunction, so the beetroot cocktail is known as a natural remedy for erectile dysfunction.
Red wine
Studies show that one glass of red wine a day can have a positive effect on the heart. Consumed in moderation, this red drink raises the level of good HDL cholesterol and is a source of antioxidants, which it contains 10 times more than white wine.
Acetylsalicylic acid contained in red wine thins the blood and, thanks to the high potassium content, regulates its pressure.
Check what vegetables are rich in potassium
See the gallery of 7 photos
Green leafy vegetables and cruciferous vegetables
Eating green leafy vegetables and cruciferous vegetables is a great way to improve blood circulation. They have a lot of nitrates that your body can efficiently convert into nitric oxide.
It is estimated that as much as 80% of the nitrates we consume with meals come from vegetables, so it is worth including kale, arugula, spinach, lettuce, broccoli, cauliflower or cabbage in your diet, which contain the most of this important nutrient . Carrots are also rich in nitrates.
Watermelon
This fruit not only quenches thirst on hot days, but also has a positive effect on blood circulation. Watermelon is recommended as a natural remedy for erection problems. It contains many of the amino acid L-citrulline, which the body converts into L-arginine and then into nitric oxide.
Garlic
Garlic has been shown to increase blood flow and lower blood pressure thanks to the allicin that is released when this vegetable is chopped or crushed. It is allicin that is responsible for the intense flavor and aroma of garlic.
Onion also improves circulation because it contains quercetin, a naturally occurring flavonoid. Regular consumption of onions and garlic may normalize blood pressure and reduce the risk of atherosclerosis.
Seeds and nuts
Nuts and seeds contain amino acids that contribute to the production of nitric oxide and omega-3 fats that improve the work of the brain. Consuming these foods can lower blood pressure as well as improve endurance.
Pumpkin seeds and walnuts are one of the richest sources of L-arginine. Sesame seeds, sunflower seeds, almonds, cashews, and peanuts also contain a lot of this valuable amino acid.
Granat
In addition to its taste, pomegranate contains antioxidants and nitrates that dilate blood vessels, facilitating the flow of oxygenated, nutrient-richblood into tissues.
Citrus fruits
Vitamin C increases the absorption of nitric oxide. Excellent sources of this vitamin are:
- oranges,
- limes,
- lemons,
- grapefruit.
Eating citrus fruits helps your brain function, lowers blood pressure and reduces the likelihood of heart problems.
Meat
Coenzyme Q10 contained in meat can increase the level of nitric oxide in the body, which has a positive effect on blood vessels. Coenzyme Q10 is also associated with the prevention of migraine attacks, as it reduces the bioenergy deficit in cells.
The best sources of coenzyme Q10 are offal, especially kidneys and hearts, as well as fatty fish - salmon, mackerel, herring, sardines. Turkey, chicken and pork loin are also high in L-arginine.
Dark chocolate
Dark chocolate, thanks to the cocoa content, contains many flavanols. The results of the research confirm that cocoa flavanols affect the he alth of the circulatory system by improving the parameters of cardiovascular efficiency. They also help to maintain adequate levels of nitric oxide in the body, keeping the heart he althy and protecting cells from damage.
Experts decided to check how the daily consumption of dark chocolate can affect the human body. After 15 days, it turned out that the blood pressure of the participants of the study decreased and the level of nitric oxide increased significantly.
Mussels
Mussels are rich in vitamin B12, as well as amino acids, which increase the level of nitric oxide. Other seafood are also good sources of L-arginine:
- oysters,
- scallops,
- octopus,
- prawns,
- lobsters,
- crabs.
In addition to consuming the above products, we can stimulate blood flow through regular physical activity, adequate hydration, and reducing the amount of s alt in the diet.
It is also worth limiting the use of mouthwash as it kills many of the bacteria responsible for the production of nitric oxide.