Five Foods to Improve Your Blood Circulation - Step To Health

Five Foods to Improve Your Blood Circulation

For good blood quality you need to have good production of white blood cells, red blood cells and platelets
Five Foods to Improve Your Blood Circulation

Last update: 17 May, 2021

Is it possible to improve the quality of blood and thus flow and circulation? Yes, in a way, as long as you maintain a healthy lifestyle based on good and consistent habits, such as a balanced diet.

Let’s start with the definition of blood, which is a liquid connective tissue that circulates through capillaries, veins, arteries, atria, and ventricles of all vertebrates. The red color is due to the presence of the hemoglobin pigment contained in erythrocytes.

Its consistency is dense, opaque, and has a metallic taste. However, the color can vary from scarlet, a sign of a high oxygen level, to dark red, which indicates low oxygen. The average pH of blood is 7.35 to 7.45. The temperature of the blood is 38 °C – slightly higher than body temperature.

What does normal blood carry?

  • Nutrients
  • Hormones
  • Antibodies
  • Oxygen
  • Carbon Dioxide
  • Electrolytes
  • Vitamins
  • Heat
Many blood cells.

Where’s it made?

Blood cells are produced in the bone marrow which is the spongy tissue found inside some bones of the body such as the hip bone, the sternum, or the bones in the skull.

The human body contains approximately 4.5 to 6 quarts of blood. 55% of blood is plasma, the liquid part composed of water, mineral salts, and proteins, whilst the remaining 45% is made up of red blood cells, white blood cells, and platelets.

How can I begin a healthy diet?

  • Eat non-starchy vegetables like tomatoes, carrots, and spinach. It’s recommended that you reduce your intake of potatoes, but don’t cut them out altogether.
  • Look for healthy proteins such as lean meats, chicken, turkey, and fish. Avoid eating red meat, especially, processed meats such as bacon or sausages.
  • Whole foods are good choices. Rice, pasta, and wholemeal bread are healthier than white rice because of their fiber content. AS a result, blood sugar levels rise slowly and give us a feeling of fullness.
  • Use vegetable oils. Olive oil or canola oil are good options for seasoning. On the other hand, avoid using butter because it contains a lot of saturated fat.
  • Avoid sugary drinks such as juices, soft drinks, or iced tea. The best thing to do is to prepare some water with a touch of fruit.

Vitamins and minerals the blood should have for proper circulation

An assortment of vitamin and minerals in fruit and vegetables.


  • Vitamin E is important for the most resistant red blood cells
  • Iodine contributes to the production of red blood cells and platelets
  • Vitamin C stimulates iron absorption 
  • Zinc is part of the formation of lymphocytes
  • Vitamin K helps the coagulation of the blood
  • Cobalt helps in the production of haemoglobin and red blood cells
  • Copper ensures that iron is available for producing red blood cells
  • Iron essential for the production of hemoglobin, which is responsible for transporting oxygen to cells
  • Vitamin B12 helps in red blood cell maturation
  • Folic acid contributes towards the maturation of erythrocytes and leukocytes


This organ meat is rich in vitamin A which and thus helps improve the skin appearance due to its antioxidant properties.

Furthermore, it also increases the production of haemoglobin due to its high iron content. As if that wasn’t enough, it’s low in fat and provides folic acid to help sustain correct cell division.


A basket of eggs.

As long as you’re not allergic or intolerant to egg, you should always include it in your diet. It’s a great source of proteins, minerals, and vitamins for healthier blood.

The yolk, in particular, contains the lecithin responsible for clearing the fat in the arteries. Additionally, it contains choline which improves the nervous system. It provides vitamin A, D and E, as well as minerals such as iron, zinc, selenium, phosphorus, and folic acid.


These are great for people who don’t eat meat because they help balance the intake of nutrients due to their high protein content. Moreover, they also provide carbohydrates, fibres, vitamins from group B, and minerals like iron, magnesium, and potassium.

Nuts are great for improving blood circulation

Although nuts have a high-calorie density, they provide important nutrients for the body when consumed in moderation. So, they help you to have healthier blood since they contain healthy fats and omega-3 fatty acids.

Furthermore, they provide a variety of vitamins and minerals, such as potassium, magnesium, phosphorus, vitamin E, and vitamin B complex. All these nutrients improve blood quality and, of course, health.

Dried fruits and nuts.
Nuts have several properties that make them suitable for inclusion in healthy diets.


These vegetables provide the fuel the body needs to function properly. They’re rich in vitamin B, folic acid, and minerals and they also provide flavonoids which protect against cardiovascular diseases and lower bad cholesterol.

For their part, the B vitamins are responsible for protecting the arteries. In particular, vitamin B6 decreases the levels of homocysteine ​​which is a chemical compound that contributes towards inflammation of the arteries.

Final considerations for improving blood circulation

In addition to maintaining a balanced diet rich in nutrients such as iron and folic acid, it’s important to adopt other good lifestyle habits. It’ll be difficult to obtain real benefits otherwise. Also, you must comply with your doctor’s instructions, especially if you have a condition for which you’re undergoing pharmacological treatment.

Consult your doctor or a nutritionist if you have any doubts about how to follow a balanced diet; how often you should eat certain foods and other related subjects.

So, are you ready to start taking steps toward improving your circulation?

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