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31 Best Foods Rich in Oxygen That Will Boost Your Health
Enrich your diet with the best foods rich in oxygen and say goodbye to health problems. Consume them regularly and nourish your body with the essential nutrients.
Oxygen is one of the most essential elements on earth — no living being can survive without it. It's vital for humans, animals, and even for some pathogens to flourish. You might have heard that humans can survive without water and food for a couple of days. But without oxygen, survival isn't possible, even for a few minutes. After all, it’s an essential nutrient that facilitates proper body functioning and metabolic activities that help us sustain ourselves as living creatures.
The normal oxygen concentration or its levels in a body is termed partial pressure. However, there has been a notion that these levels are only affected by environmental stresses. The fact is, even when the atmosphere has ample oxygen, sometimes the body is unable to absorb it in the required amounts. Here's when the best foods rich in oxygen come in handy.
Discussing the importance of consumption of oxygen-rich foods, our contributor Dr. Allen Conrad, Doctor of Chiropractic at Montgomery County Chiropractic Center, says, “Many foods that have vitamin A, B and zinc are oxygen rich. These foods are essential to normal cell growth. Foods like citrus are a good source of these vitamins, and also a good source of extra essential fiber. To maintain normal cellular growth, make sure to have oxygen rich foods as part of your healthy diet.”
Typically, a normal oxygen saturation level is 95% or above. Anything less than 90% may indicate hypoxia (lack of oxygen causing symptoms like shortness of breath) and increase the risk of fatal diseases, including lung and cardiac problems (1), (2), (3). A balanced diet accompanied by lifestyle changes and exercise is the secret to good health.
After hours of research and meeting the experts, we have enlisted some oxygen-rich foods that will improve your blood oxygen levels.
How Do Foods Help to Improve Oxygen Levels?
You might strike up a question- why and how do some foods boost oxygen concentration? Well, it's not that they're embedded with oxygen itself. But they've nutrients like minerals, vitamins, and active molecules that improve lung functions to boost oxygen levels and blood flow. Also, they have an alkaline pH which is essential for the purpose.
The foods you choose must be rich in vitamins like A and B complex, molecules like nitric oxide, and minerals like copper and iron. Pick alkaline-rich foods that may enhance cardiovascular health, muscle strength, and bone density (4).
Opting for antioxidant-rich foods may be the best choice to protect your body against free radicals. These may inhibit free radicals from damaging cells and hampering normal bodily functions (5).
Now let's dive into our list of some foods that increase oxygen.
31 Best Oxygen-rich Foods to Level Up Your Diet
1. Carrots
You can consume carrots in many ways. Whether you like them in your salad or make cakes to welcome winter, the veggie deserves to be in your diet. After all, carrots are loaded with vitamins B3, B5, B6, A, and C, choline, zinc, iron, potassium, and copper. Also, they've phytochemicals (a plant-based chemical) that exhibit antioxidant and anti-inflammatory properties, significant for enhancing oxygen saturation levels in tissues and detoxification. A study found that carrots improved blood pressure and aortic lesions (aorta damage) in atherosclerosis-prone genetic mice (6). It may be associated with reducing the risk of cardiovascular diseases.
2. Spinach
The well-renowned leafy green vegetable is a rich source of antioxidants and vitamins (A, B3, B5, B6, and C). It nullifies the effects of free radical damage, decreases oxidative stress, and ensures blood flow throughout the body. Also, it may help lower blood sugar and lipid levels, thanks to the hypoglycemic and hypolipidemic properties, it shows (7). Besides, it may also be beneficial in controlling blood pressure and expanding arteries for smooth blood flow, thus, providing you with optimal blood oxygen levels. You can consume this oxygenating food in your salad, soup, or smoothie.
3. Beans
Beans are legumes that are a good source of iron. The element works as an oxygen-binding molecule and facilitates oxygen intake and transport, DNA synthesis and repair, and other physiological functions (8). As an outcome, they trigger hemoglobin production, eliminate iron deficiency and increase oxygen concentrations. Moreover, beans are a great dietary source of fiber which may protect against cardiovascular diseases, hypertension, and digestive problems. Add this oxygen-rich food to curries, salads, or tacos, and feel the difference. Also, you can use a pulse oximeter to measure oxygen levels and see the improvement.
4. Beetroot
You might have seen your doctor or nutritionist recommending this intensely red oxygen food, especially when you're diagnosed with anemia.
Not only for anemia, beetroot can help tackle a wide array of diseases. Containing nitric oxide that dilates blood vessels and speeds blood flow, the food is popular among fitness freaks and athletes.
Research has shown that beetroot juice raises the absorption of oxygen and reduces the risks of hypoxia. Besides, it also contains vitamins B9 and C, iron, manganese, and potassium. Having beetroot juice every day or eating it boiled can significantly increase hemoglobin and red blood cell production (9).
5. Garlic
Particularly known for balancing heart health conditions, garlic is a staple in every household. It shows anti-lipid, anti-platelet, and antimicrobial properties. Also, it has been a household medication for colds and coughs since ancient times. A study discovered that garlic consumption improved baseline oxygen levels in arteries and hypoxia in Hepato Pulmonary Syndrome (HPS) patients, a condition characterized by the development of lung disease due to liver disease (10).
Consume this food with soup, curries, marinades, or even raw, the choice is yours. However, if you are on anticoagulants, avoid having it.
6. Lettuce
The green leafy veggie is high in vitamins A, B3, B5, B6, B9, C, and E, zinc, potassium, and iron. In addition, it contains antioxidants such as carotenoids which are an ally to combat cardiovascular diseases (11). A study on animals showed that lettuce may help resist tissue damage due to lipid metabolic processes and tissue oxidation. Also, it may assist with managing cardiac problems and other degenerative pathologies (12). Add a twist to your daily diet with a fresh lettuce sandwich or lettuce sprout salad.
7. Sweet Potato
This bright orange or purple veggie is among the best foods high in oxygen. Infused with vital nutrients such as vitamins A, B3, B5, and B6, copper, anthocyanin, iron and beta carotene, etc., sweet potatoes can be your good-to-go oxygen booster. Its consumption may decrease arterial oxidative stress, which may happen due to oxidative damage of DNA, lipids, and proteins. Also, it may reduce aortic stiffening (an indicator of major cardiovascular diseases) (13).
8. Lemons
Lemons have negatively charged ions which improve the flow of oxygen in the body. Though they are acidic in nature, the electrolyzing properties make them alkaline post-consumption. However, more research is needed to find its benefits on oxygen increase (14).
Besides, they help treat ailments such as cough, cold, hypersensitivity, and heartburn.
According to Dt. Urvi Gohil, Director & Founder of Enrich Lifestyle with Urvi, “Lemons are rich in antioxidants including flavonoids, hence lemon improves blood flow and nitric oxide production which can help in reducing blood pressure.”
9. Tumeric
Tumeric is a golden spice and a staple in many households. From milk to platters and soups, it is added to most of our favorite dishes. It contains medicinal and therapeutic properties that remodel our overall health. Moreover, it's one of the well-renowned foods that increase oxygen levels in the blood and improve its flow to vital organs (15). So you may prefer a tumeric morning tea to add a quick boost of energy before starting your day.
10. Ginkgo Biloba
Ginkgo Biloba or maidenhair is a native Chinese tree. Its leaves are used as a herb against blood circulation-related problems. According to research, its extracts may help improve brain functions by increasing cerebral oxygen supply while maintaining a balance between demand and consumption (16). Also, the herb may tackle nerve cell damage to enhance overall brain health.
Dt. Urvi Gohil further says, “Ginkgo biloba is a large tree with fan-shaped leaves which is native to Japan, Korea, and China. It is traditionally used to improve blood circulation and is found effective for anxiety, ADHD, dementia, vertigo, etc. but one risk with overconsumption is bleeding. Supplements containing ginkgo can be consumed around 60-240 mg by mouth daily for up to 6 months but it should be started under the supervision of a health practitioner. It is shown to interact with a few medications and pregnant mothers and children should avoid consuming it.”
11. Cayenne Pepper
This oxygen-rich food gets its spiciness from a phytochemical known as Capsaicin. The chemical promotes blood flow by triggering the release of nitric oxide, lowering blood pressure, and stimulating other vasodilators to come into action. Vasodilators expand your blood vessels so they can carry a large amount of blood. Research shows that cayenne pepper reduces plaque in arteries, boosts blood circulation, and increases blood vessel strength (17). Interestingly, this spicy chili is used in pain relieving creams as it supports blood flow in the applied area (18).
12. Cinnamon
You might love cinnamon in your morning tea, cakes, or curries. But besides its aromatic flavor, the warming spice is also well-known for its ability to improve blood flow. This food tends to increase oxygen in the blood for better body functioning. In animal studies, cinnamon enhanced vasodilation (vessel expansion) and optimal blood flow in the coronary artery (vessel supplying to the heart) (19).
In the human body, the spice may relax blood vessels to lower blood pressure. However, more research is required for the same (20).
13. Ginger
Picked from ancient Indian and Chinese rituals, Ginger is a natural medicine for most of our body woes. The oxygen-rich food may be effective in controlling blood pressure and elevating blood circulation. Also, its consumption may lower the risk of hypertension and other cardiovascular diseases (21).
14. Grapes
Grapes are enriched with antioxidants that play a crucial role in improving blood circulation, thereby increasing oxygen concentration. This food high in oxygen can carry more O2 molecules per unit of time to meet the body's demands. An epidemiological study suggests that the intake of grapes and similar products containing polyphenols is associated with a reduction in the risks of cardiovascular diseases. It indicated that grape polyphenols reduced atherosclerosis by various methods, such as reducing blood pressure and improving cardiac functions (22).
15. Avocados
Avocados are a healthy addition to your diet. They contain folate, dietary fiber, vitamins (A, B3, B6, and B12), choline, and polyunsaturated fatty acids (PUFA-good fat molecules). These nutrients can reduce cholesterol, elevate oxygen concentration, reduce lipid levels, protect DNA, etc. Also, the elements boost oxygen uptake in the blood. Avocados are naturally low in fat and support cardiovascular health (23). You can consume these foods to increase the level of oxygen for amplifying your overall health.
16. Kiwi
Kiwi is a perfect tropical fruit to welcome summer. The sweet and sour food that increases oxygen levels is what you need to chill on a sunny day. It's filled with dietary fiber, iron, copper, antioxidants, choline, and vitamins A, B3, B5, B6, and C. Kiwis exhibit countless health benefits. But some of them include repairing DNA, managing upper tract respiratory infections, upgrading the immune system, and reducing inflammation. According to this study, Kiwis may increase iron bioavailability which may help in more oxygen transfer in the blood and vital organs (24). So having kiwis daily may increase the supply of oxygen and hemoglobin levels.
17. Pomegranate
The sweet, juicy fruit contains nitrates and polyphenols (antioxidants) (25). These are potent vasodilators that let your blood vessels expand. Whether you consume it raw, as supplements, or include it in a smoothie, the oxygenated food may level up circulation and muscle oxygenation, especially in active individuals. A study found that 1000mg (milligrams) of pomegranate liquid increased exercise performance, blood vessel diameter, and blood flow when taken 30 minutes before a workout (26). It promotes blood flow by increasing the body's tendency to absorb more nitrates which helps in oxygen delivery (27).
18. Oranges
Oranges are packed with antioxidants like flavonoids. Having flavonoid-rich citrus fruits and veggies may combat inflammation which can reduce vessel stiffness to enable better contraction and relaxation. This can result in increased oxygenated blood flow. Moreover, citrus polyphenols (also found in orange) can stimulate nitric oxide for improved oxygen delivery (28). According to some studies, consuming oranges may improve blood vessel function, reduce the risk of stroke, and control blood pressure. (29), (30), (31)
19. Berries
Whether it's summer or winter, you can cherish the flavor of berries throughout the year. The shrubs include various species, such as blueberries, strawberries, raspberries, etc., that are antioxidant-rich and have anti-inflammatory characteristics. Loaded with choline, zinc, copper, iron, and vitamins A, B3, B5, B6, and C, the food increases oxygen levels in the body. Berries are a superfood that may assist in dealing with chronic inflammation which can injure blood vessels and raise blood pressure leading to circulatory problems (32). A few studies indicate that eating berries can control heart rate, manage platelet coagulation and aggregation, and improve artery dilation (33).
20. Mango
For healthy blood oxygen levels, mangoes are must have in your diet. The oxygenating food is a source of vitamins A and C with some B complexes. Also, they are rich in antioxidants such as carotenoids, vitamin C, and phenolic compounds that fight free radicals and reduce oxidative damage. The tropical fruit also contains Vitamin C — a water-soluble compound that facilitates your body to absorb more iron and increase oxygen transport. Plus, other functional compounds in mangoes, like beta carotene are anti-inflammatory, anti-diabetic, antimicrobial, and anti-carcinogenic (34).
Interestingly, many people think that mangoes are linked with causing diabetes as they are high in sugar content. However, there's no supporting evidence for this. A pilot study found that fresh dried mango pulp reduced overall blood glucose in obese individuals (35). But it's better to consult a doctor first to avoid complications.
21. Pineapple
The tropical fruit is low in calories and won't let you feel guilty after consumption. It's power-packed with vitamin C, beta carotene, dietary fiber, iron, copper, potassium, and phosphorous. Vitamin C is a well-known antioxidant that helps purify blood and remove toxins. Also, it aids blood vessels to become more permeable to oxygen and allows easy penetration of the molecules via gaseous exchange (36). Moreover, dietary fiber significantly affects cell membrane functions and repairs damaged cells.
22. Figs
Figs are loaded with copper, magnesium, riboflavin, potassium, thiamine, and vitamins B6 and K. If you're low on oxygen levels, you need foods that oxygenate the blood, and figs are one of the best options. They may manipulate blood fat levels and blood pressure to improve your vascular health which keeps heart diseases at bay. Animal studies have shown that figs reduced blood pressure in both healthy rats and those with high levels. You can grab them fresh or dried. Dried one is high in calories and sugar since the sugar gets concentrated (37).
23. Watermelon
Although this fruit is popular for its high water content, it may also help lower blood pressure and arterial stiffness. A study indicates that the amount of L-citrulline affects the potency of watermelon concerning blood vessel performance (38). L-citrulline is an organic compound that may manage lung capacity, cardiac dysfunction, athletic performance, etc. Also, it has a pH of 9, which makes it an alkaline food to boost oxygen content in the blood.
24. Apples
An apple a day keeps the doctor away; the statement seems true in many ways. They have a high nutritional value to promote your overall health. The fruit acts as a supplement to increase the circulation of oxygen in the body so that no organ gets devoid of fresh oxygenated blood. Apples are rich in carbs, fiber, potassium, polyphenols, and antioxidants which may prevent cardiovascular diseases. They may better vascular functions, lower blood pressure, and manage inflammation and hyperglycemia (39).
25. Muskmelon
Muskmelon, a melon species, is one of the tastiest fruits you can't resist eating, especially during summer. But, you'll be surprised to know that it may up your blood oxygen levels. It's naturally low in fat and sodium and contains potassium, beta-carotene, vitamin C, etc. It also possesses L-citrulline and increases nitric oxide levels which may elevate muscle blood flow (40).
26. Eggs
Besides protein, eggs are rich sources of potassium, iron, zinc, vitamins A, B5, B6, B12, beta-carotene, etc. Although egg yolks have high cholesterol levels, egg consumption may be linked to decreased risk of cardiovascular diseases. They may result in positive vascular changes and tackle oxidative stress to ensure health (41).
You may prefer starting with 2 to 4 eggs per to observe visible benefits. However, if you've high cholesterol levels, avoid eating yolks.
27. Fish
Fish like mackerel and salmon are famous for their high omega-3 fatty acid content. This good fat plays a key role in regulating blood circulation as it can influence the release of nitric oxide. An adequate amount of nitric oxide can dilate vessels to increase blood flow per unit area.
Moreover, omega-3 fatty acids regulate the coagulation of platelets or thrombosis. Platelet aggregation on vessel lesion sites is one of the most common underlying causes of cardiovascular diseases (42). Furthermore, fish oils are linked to improved blood flow in skeletal muscles during and after a workout (43).
28. Dairy Products
Dairy products such as clarified butter, milk, yogurt, etc. contain probiotics, healthy fats, proteins, vitamins B and D, and zinc. Animal and plant-based milk and low-fat dairy products may minimize the risk of type-2 diabetes and cardiovascular diseases, especially stroke (44). Anecdotal evidence suggests that intake of one tablespoon of clarified butter, half a cup of yogurt, or one glass of milk (350ml) may help improve oxygen content.
29. Meat
Animal organ meat like the brain, heart, and liver are high in nutrients. Besides vitamins and micronutrients, it contains monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Both of these are good fatty acids and may prevent cardiac diseases for a healthy heart (45).
You can eat meat once or twice a week. However, avoid or limit consumption if you've arthritis or high cholesterol.
30. Walnuts
Walnuts have beneficial compounds that trigger the production of nitric oxide. These include vitamin E, L-arginine, and alpha-linolic acid (46), (47). A study highlighted that walnut consumption may improve vessel function and decrease blood pressure and arterial inflammation, particularly in those with diabetes (48). The nuts may increase blood circulation and oxygen quantity. According to research, consuming 56g of walnuts per day for 6 months may significantly boost vessel functioning (49).
31. Almonds
Like walnuts, almonds improve circulation by reducing vessel inflammation (50). Also, they reduce oxidative arterial damage for maximum blood flow. Nutrients like alpha-linolic acid and omega-3 fatty acids make almonds one of the high-preferred foods to increase oxygen levels in the body to better circulation and lower blood pressure.
The above-mentioned foods are associated with improving oxygen content in the blood. Though they don't contain the element in themselves, they have nutrients and alkaline pH that facilitate the absorption and transportation of oxygen. Besides increasing oxygen uptake, many of them show an array of benefits, such as reducing the risk of cardiac diseases, rebooting the immune system, maintaining circulation, etc. You may prefer these foods rich in oxygen if you're low on oxygen content. In case of any existing disease, you may need to seek professional help to avoid complications.
Contributor: Dr. Allen Conrad, BS, DC, CSCS, and Owner of Montgomery County Chiropractic Center
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