Number 4. Garlic as a Rich Source of L-arginine.
Garlic is rich in L-arginine, an amino acid that is critical for nitric oxide synthesis, which helps blood vessels relax. A 2004 study published in The Journal of Nutritional Biochemistry, showed supplementation of garlic tablets increased blood flow to the legs. Garlic also modulates serum lipids, and prevents the accumulation of lipid. Some of us find garlic hard to consume. If that’s you, there are other sources of L-arginine, including red meat, fish, and eggs.
Number 3. Green Leafy Vegetables.
The venous system is vital for healthy circulation. It helps the return of blood to the heart and prevents edema. A higher intake of green vegetables is associated with a healthier venous system. Some green leafy vegetables that you can add to your diet are kale, cabbage, broccoli, lettuce and spinach. Studies have shown that healthy people who ate spinach had higher dilation of blood vessels, indicating increased blood flow to the organs. This is because spinach contains nitrates that affect nitric oxide levels, a compound that helps blood vessels widen. Besides, vegetables contain a high amount of fiber, which lowers blood lipid levels, and prevents clotting in blood vessels; it’s recommended to take around 8 ounces of vegetables daily.
Number 2. Cayenne Pepper.
Cayenne pepper is made from chili peppers and used as a spice. It affects metabolism, resulting in increased blood flow in arteries and veins. It also improves common lipid problems such as high triglyceride and cholesterol levels. As a bonus, its main ingredient capsaicin, also shows beneficial effects on blood circulation. Capsaicin improves the effects of nitric oxide on blood vessels resulting in lower blood pressure.
Number 1. Vitamin C.
Fatigue, pain, leg cramping can be causes of blood vessel abnormalities in the legs. Vitamin C has beneficial effects on blood vessels through its strong antioxidant and anti-inflammatory properties. In a 2001 study published in Circulation, vitamin C levels were assessed in patients with peripheral artery disease (PAD), in which lipid accumulates in the wall of blood vessels and negatively affects blood circulation in legs and feet. Researchers found that vitamin C levels were two times lower in PAD patients compared to healthy people. Fortunately, vitamin C is easily available in fruits such as orange, kiwi, lemon, strawberry, and tomato.
There you have it! The top 10 foods that boost circulation in your legs.
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