Oxygen is essential for human survival. It fuels cellular energy production, supports the immune system, and facilitates tissue repair. A diet rich in specific nutrients can significantly improve blood flow and oxygen delivery, promoting overall well-being.
The Importance of Oxygen in the Body
For our bodies to function, our cells need energy, which is created when oxygen allows our cells to break down the glucose in our food. Blood vessels transport oxygen-rich red blood cells throughout our bodies, nourishing our tissues and allowing this process of energy production, or cellular respiration, to occur. Oxygen travels from the lungs to the bloodstream, with the bloodstream delivering oxygen to every cell of the body. In turn, each cell in the body uses oxygen to carry out a process known as cellular respiration. It’s through this process that cells generate energy.
Every tissue and organ in the body is dependent upon oxygen to function effectively. The human brain, for example, needs 20% of the oxygen pumped from the heart while at rest. Every time we take a breath in, oxygen is transported via the alveoli of the lungs to the capillaries and subsequently into the bloodstream. In the blood, hemoglobin, a protein in red blood cells (RBC), binds oxygen and shuttles it to tissues where the oxygen assists with nutrient breakdown and energy production. This process of delivering oxygen to tissues is known as perfusion. If tissues do not receive enough oxygen, a condition known as hypoxia develops, which results in pain and suboptimal cellular function. Tight muscles are reflective of a hypoxic state. Soreness that occurs after exercising harder than normal or exercising after a sedentary period is due to low blood oxygen levels during exercise and the buildup of lactic acid.
Factors Affecting Blood Oxygen Levels
Several factors can affect blood oxygen levels, including:
- Age: As we age, oxygen levels can wane because blood vessels grow narrower, limiting the transportation of oxygen to red blood cells.
- Stress: Psychological stress can lead to shallower breathing, reducing oxygen supply.
- Lifestyle: A sedentary lifestyle can contribute to a hypoxic state.
- Medical Conditions: Heart and lung conditions, sleep apnea, and inflammation can lower oxygen levels.
- Environment: High-altitude environments and exposure to air pollutants can decrease oxygen saturation. Even in the absence of OSA, pollution is a common cause of hypoxia.
Foods That Improve Blood Flow and Oxygenation
Several foods have been shown to help improve blood flow and support heart health, including garlic, onions, beets, berries, citrus fruits, and leafy greens, among others. Incorporating these foods into your diet may improve circulation. The antioxidants, nitrates, vitamins, and other substances contained in these foods can have a positive impact on your circulation. Here are some of the best foods to optimize blood flow:
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Cayenne Pepper
Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin. Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators - or compounds that help expand your blood vessels. In fact, spicy peppers are frequently included in pain-relieving creams because ingesting them helps increases circulation, improves blood vessel strength, and reduces plaque buildup in your arteries.
Pomegranates
Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators. Consuming pomegranate - as a juice, raw fruit, or supplement - may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals. For example, a 2016 study found that daily consumption of 17 ounces (oz.), or 500 milliliters (mL), of pomegranate juice during or before weight training reduced soreness, muscle damage, and inflammation in elite weightlifters.
Onions
Onions are an excellent source of flavonoid antioxidants, which benefit heart health by helping your arteries and veins widen when blood flow increases. Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries.
Cinnamon
Cinnamon is a warming spice that has many health benefits - including increased blood flow. In a 2021 study, researchers found that between two groups of subjects with a similar health profile, the group that consumed cinnamon had a statistically significant reduction in blood pressure after 90 days compared to the placebo group. That said, this decrease was moderate.
Garlic
Garlic is well known for its beneficial impact on circulation and heart health. Studies suggest that garlic - specifically, its sulfur compounds, which include allicin - can increase tissue blood flow and lower blood pressure by relaxing your blood vessels. In fact, in a study of 42 people with coronary artery disease, those who consumed garlic powder tablets containing 1,200 mg of allicin twice daily for 3 months experienced a 50% improvement in blood flow through the upper arm artery compared to a placebo group.
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Fatty Fish
These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow. Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation. What’s more, a 2022 study found that taking at least 2-3 grams a day (g/d) of omega-3 fatty acids helps reduce both systolic and diastolic blood pressure. Higher doses may help people with a higher chance of getting heart problems even more.
Beets
Many athletes supplement with beet juice or beet powder to help improve performance. This is because beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue. This means beets may help improve blood flow. In a 2017 study of 12 older adults, those who drank 5 oz. (140 mL) of nitrate-rich beet juice per day experienced significant decreases in blood pressure, clotting time, and blood vessel inflammation than those who consumed a placebo.
Turmeric
In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation, particularly due to a compound found in turmeric called curcumin. In a 2017 study of 39 people, taking 2,000 mg of curcumin daily for 12 weeks led to a 37% increase in forearm blood flow and a 36% increase in upper arm blood flow.
Leafy Greens
Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a potent vasodilator. Research has observed that people following a traditional Japanese diet high in nitrate-rich vegetables like Chinese cabbage and spinach have lower blood pressure than those who consume a diet low in vegetables.
Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruit are packed with antioxidants, including flavonoids. Consuming flavonoid-rich citrus fruits may help reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production. As one of the most oxygen-promoting foods, lemons have strong electrolyte properties, which is a good thing when it comes to helping oxygen move from the bloodstream into the cells. Each cell in the body has a membrane that’s designed to allow needed nutrients to enter the cell. Cell membranes rely on a delicate balance of minerals and nutrients to function as they should.
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Tomatoes
Tomatoes may help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure. Test tube research suggests that tomato extract works similarly to ACE-inhibiting drugs, by opening up your blood vessels and improving blood flow.
Berries
Berries are especially healthy, as they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow. Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation, and blood levels of inflammatory markers like interleukin-6 (IL-6) while also improving artery dilation. Rich in antioxidant materials, blueberries help clear the way for oxygen molecules to enter the body’s cells. Blueberries do this by killing off the free radical materials that disrupt cell membrane functions so oxygen can flow into cells more efficiently.
Ginger
Ginger is a staple in traditional medicine in India and China for thousands of years. In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow (54). In a 2017 study of 4,628 people, those who consumed the most ginger - 2-4 g per day - had the lowest risk of developing high blood pressure.
Other Oxygen-Promoting Foods
- Red Kidney Beans: Contain high levels of iron, a vital mineral that enables the blood to carry oxygen to the cells. When oxygen travels from the lungs to the bloodstream, it binds with certain key transport proteins known as hemoglobin and myoglobin. These proteins contain iron-based molecules that bind with oxygen molecules.
- Lentils: Contain high levels of folate (also known as vitamin B-9). The blood relies on adequate levels of folate to maintain a healthy red blood cell count. The greater the number of red cells in the bloodstream, the more oxygen the bloodstream can carry to the cells.
- Dark, Leafy Greens: Dark, leafy greens like kale and spinach contain high levels of chlorophyll, which accounts for their dark green color. Chlorophyll shares certain key similarities with hemoglobin, the protein that carries oxygen in the bloodstream. Dark, leafy greens also contain lots of iron.
- Raw Plants: Raw plants, in particular, have an abundance of oxygen inside their cellular structures.
Additional Ways to Increase Oxygen Levels
While incorporating oxygen-rich foods into your diet is beneficial, other lifestyle changes can also significantly impact blood oxygen levels.
Exercise Regularly
Cardio exercises increase your breathing rate, which helps you absorb more oxygen. Stretching helps your muscles receive more blood, oxygen, and nutrients. Increase physical activity: Exercise stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases your risk of heart disease.
Maintain a Healthy Weight
Excessive weight can strain the respiratory system and reduce lung capacity. Keeping a healthy weight can improve lung function and increase blood oxygen levels. Reach or maintain a moderate weight: Being overweight or having obesity negatively impacts blood flow and can lead to dangerous complications, such as plaque buildup in your arteries.
Stay Hydrated
Well-hydrated lungs are more efficient at dispersing oxygen into your bloodstream. The average daily water intake for “men is about 15.5 cups and for women, about 11.5 cups.” Drinking fluids in general is important for good blood flow. Dehydration can decrease your blood volume, which means that blood may not be able to reach all your vital organs.
Practice Deep Breathing Techniques
Diaphragmatic breathing, also called belly breathing, provides positive oxygenation effects. Sit up straight, one hand on your stomach, the other on your chest. Breathe slowly through the nostrils. In addition to your chest rising, you should also feel your stomach area expand with each full, diaphragmatic breath. Exhale slowly through your mouth. Repeat six or more times per minute for up to 15 minutes.
Minimize Exposure to Air Pollutants and Toxins
Get indoor plants: House plants help remove organic chemicals in the indoor air. Quit smoking: Smoking has a detrimental effect on oxygen circulation. Make a plan to quit smoking and avoid second-hand smoke.
Improve Sleep Quality
Being well-rested is vital for maintaining healthy oxygen levels. Stay consistent with your sleep schedule: Get up and go to bed at the same time each night. This consistency reinforces your body’s sleep-wake cycle.
Reduce Stress
When we feel stressed, our breathing becomes shallow. This inhibits healthy oxygen flow to the bloodstream. Reaching out to trusted friends and family members can help you feel supported and more grounded. Research proves that stress levels can significantly impact blood pressure. Manage your stress through yoga, meditation, gardening, or spending time in nature.
Follow a Healthy Diet
Instead of simply stocking up on particular foods, try switching to a diet rich in healthy, whole foods - such as vegetables, healthy fats, and fiber-rich foods - which can improve circulation and support heart health.
Hyperbaric Oxygen Therapy (HBOT)
Hyperbaric oxygen therapy (HBOT) is a medical procedure that involves breathing 100% oxygen in a pressurized chamber. Research has shown that breathing oxygen in a pressurized environment improves circulation and allows more oxygen to be absorbed into the bloodstream. HBOT is gaining recognition for its potential to support recovery and overall wellness by improving oxygen delivery to tissues. HBOT may help patients better manage conditions such as age-related concerns, traumatic brain injuries and stroke.
Understanding Blood Oxygen Levels
Your blood oxygen level (also referred to as blood oxygen saturation) is the amount of oxygen you have in your blood. Two main tests are available to measure your blood oxygen level: pulse oximetry and a blood draw test. A normal oxygen level using pulse oximetry (a small device often clipped onto your fingertip) is between 95% and 100%. For a blood draw, laboratories have different reference ranges and will have details regarding the normal oxygen range.
The Alkaline Diet: A Misconception
The alkaline diet suggests cutting out processed foods and added sugars and eating more vegetables, fruits, and some beans and legumes. Many of these principles align with general healthy diet recommendations and are even supported by data showing health benefits including cancer risk reduction. However, these benefits are not caused by alkalizing the body. While this may make the effects of an alkaline diet seem more tangible, it is important to remember that the pH of urine (or saliva or sweat) doesn’t reflect a change in the blood’s pH level.
Antioxidants and Oxygenation
Antioxidants are certain nutrients, such as vitamins C or E, or carotenoids, which may help protect cells against daily damage. As cells do their job, the way they process oxygen results in a molecule called a free radical. These molecules are unstable. Over time, free radical damage can cause problems for tissues and organs in the body, potentially leading to disease. Plant-based foods are the best source of antioxidants.
Monitoring Blood Oxygen Levels
You measure blood oxygen, also called oxygen saturation, with a pulse oximeter. It's a small device that clips to your finger (or another part of your body) and determines the ratio of red blood cells that are carrying oxygen to those that are empty. A typical blood oxygen level for a healthy person ranges between 95% and 100%. Low oxygen level, also called hypoxemia, is considered a reading between 90% and 92%. A result below 90% indicates that you should seek medical attention.