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10 Oxygen and Iron-Rich Foods to Improve Circulation

Head and shoulders photograph of Anju Mobin
Smiling woman squeezing half a lemon into a salad
Good circulation ensures the transport of oxygen and nutrients through the blood to the entire body. This aids vital organ functions, cell development and growth, and enhanced immunity to keep the body disease-free.

A healthy and balanced diet can provide the proper nutrients to the human body. Eating foods rich in nitrates, vitamins, iron, antioxidants, polyphenols, and flavonoids all help with increased oxygen levels, blood circulation, enhanced immunity, and healthy aging. Some nutrients are crucial to maintaining proper circulation, blood flow, and overall health. Iron is an essential mineral for red blood cells (hemoglobin), which helps transport oxygen.

Eating a varied diet matters, but it's easier said than done. If you need help getting the proper nutrients from your food, meal delivery is perfect for you. You can have nutrient-rich meals delivered right to your doorstep, saving you time in the kitchen and taking the guesswork out of healthy eating.

Here are ten foods you can include in your diet for increased blood circulation and oxygen levels.

1. Pomegranates

Pomegranates are a good source of several essential nutrients and contain plant polyphenols and nitrates that help increase blood oxygen levels. Consuming 100g of pomegranate rubies contains healthy carbs and dietary fiber. This fruit is also high in vitamins, choline, and minerals such as iron, copper, and zinc, all of which help increase oxygen levels and blood flow.

Meal Delivery Option: You can order a POM pomegranate juice bundle directly from HelloFresh, boosting your weekly meal plans with pomegranate iced and lemonade teas.

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2. Citrus

Citrus fruits are loaded with vitamins, iron, antioxidants, and flavonoids, making them an excellent choice for boosting blood oxygen levels. Flavonoids also help reduce stiffness in the arteries, leading to improved blood flow and nitric oxide production.

Meal Delivery Option: Factor_ offers Citrus Mojo Cuban Pork, a tasty dinner choice topped with a sauce made of lime and orange juice.

3. Beets

Beets add color and extra nutrition to your dishes, providing the body with nitric oxide. Nitric oxide relaxes the blood vessels for smooth circulation and oxygenated blood flow. Beetroots also contain protein, fiber, vitamins, iron, and manganese to raise iron and oxygen levels.

Beetroots are easy to incorporate into your diet. They are non-starchy and thus suitable for a diabetic diet.

Meal Delivery Option: The Roasted Beet and Goat Cheese Risotto by Home Chef is a great dish to try, with 12 oz. of red beets in the dish. With it, you'll add some beet power to your meal schedule.

4. Leafy Greens

Leafy greens like spinach, lettuce, and cabbage are superfoods packed with vitamins, antioxidants, and minerals, including iron, potassium, zinc, magnesium, phosphorus, and calcium.

Eating leafy greens supplies the body with adequate iron to help boost oxygen levels in the body. They are also high in nitrates that aid blood flow.

Meal Delivery Option: Home Chef also offers a meal kit for a Spinach and Feta-Stuffed Tart. It doesn't take much time to prepare, so you'll be able to get a serving of leafy greens in less than an hour.

5. Legumes

Legumes are essential plant-based protein sources that consist of beans, peas, and lentils. They are a powerhouse of protein and a rich source of iron, zinc, and multiple B vitamins. In addition, the high iron content in legumes can increase blood oxygen levels.

Meal Delivery Option: Hummus is made of garbanzo beans, a hearty legume. Try Green Chef's Greek Pitas with Harissa Hummus for a quick lunch option with four oz. of hummus.

6. Fish

Fatty fish is one of the best-known high-protein sources. Fish is also loaded with omega-3 fatty acids, vitamins, calcium, iron, and zinc. Eating fatty fish like salmon, tuna, sardines, and anchovies can increase nitric oxide levels and, in turn, blood flow.

Eat your favorite fatty fish poached or steamed to retain the omega-3s present in them.

Meal Delivery Option: Sunbasket has many fish options for meal kits, but one antioxidant-filled dish is their Niçoise Salad with Seared Tuna, Green Beans, and Soft-Cooked Eggs.

7. Meat

Meat is a good source of nutrients: B vitamins, healthy fats, zinc, and iron. The iron in meat is known as heme iron, which is better absorbed by the body and boosts oxygen levels efficiently.

Consuming cooked or grilled organ meats like kidneys or liver two times a week can ensure a good oxygen supply in the blood. However, remember that organ meat is among the foods to avoid while pregnant, so skip this food if you're pregnant or trying to conceive.

Meal Delivery Option: If you're in the mood for some iron-rich protein for dinner, try out Factor's Chimichurri Filet Mignon with Herby Potatoes, Zucchini, and Roasted Peppers.

8. Turmeric

Referred to as the golden spice, turmeric has many beneficial compounds that can boost your overall health. Known for its antioxidant capabilities, turmeric increases nitric oxide production to improve blood flow and circulation.

The nutritional content of turmeric is vast. It contains fiber, iron, riboflavin, curcuminoids, polysaccharides, and fatty acids. Turmeric can be added to many foods and even warm milk to increase oxygen availability in the body.

Meal Delivery Option: Turmeric is really easy to add to any meal, including vegetables like cauliflower, to boost their flavor. Try Green Chef's Turmeric Cauliflower & Herby Tahini with Walnuts, Quinoa and Kale.

9. Garlic

Garlic is considered to be a vegetable, herb, and spice all rolled into one. It contains fiber, vitamin C, manganese, and selenium. Its most important component is allicin, a sulfur compound that relaxes blood vessels and increases blood flow.

Meal Delivery Option: Martha & Marley Spoon offers a delectable Macaroni and Cheese with Garlic Crumbs, proving that you really can add garlic to anything to make it tastier and healthier.

10. Nuts and Seeds

Nuts and seeds are highly nutritious foods to include in your diet. Nuts and seeds promote blood vessel health, boost blood oxygen levels, and help with better circulation. They contain B vitamins, vitamin E, protein, fiber, and fatty acids. They also have good mineral content, including iron, zinc, calcium, and copper.

Meal Delivery Option: You can get snacks through meal delivery services, like Blue Apron's Rosemary Nut Mix.

Get the Most Nutrients From Your Diet

Good circulation contributes to optimal health. Your regular diet is the most ideal way of getting the best nutrients the body needs to boost oxygen levels. Select recipes with the above-mentioned ingredients when ordering meal delivery from services.

For more information, you can find the nutritional information of various foods on the US Department of Agriculture (USDA) food database.

Head and shoulders photograph of Anju Mobin
Anju Mobin is a certified nutritionist, Diet and Fitness Consultant at numerous medical clinics, founder and editor of fitnesshacks.org, and a writer for Top10.com. Anju strives to simplify complex information about nutrition, health, and fitness for the general public.

*The information on this site is based on research, but should not be treated as medical advice. Before beginning any new diet plan, we recommend consulting with a physician or other professional healthcare provider. Results may vary based on various health factors, individual weight loss plans and adherence to the meal plan.