Poor circulation can be linked to conditions such as diabetes, obesity, smoking, and peripheral artery disease (PAD), and may cause symptoms like numbness, cramps, pain, or cold hands and feet.

Along with regular physical activity and proper medical care, a balanced diet can help support healthy circulation.

Here are foods to add to your diet to optimize blood flow.

1. Cayenne Pepper
Contains capsaicin which promotes blood flow by helping blood vessels relax and widen and improves blood vessel strength. It helps stimulate the release of nitric oxide that helps expand the blood vessels and reduces plaque buildup in arteries.

2. Pomegranate
Rich in polyphenol antioxidants and natural nitrates, which are vasodilators and support oxygen delivery to muscles. This improves blood flow and oxygenation to muscles reducing soreness, muscle damage, and inflammation in active individuals.

3. Onion
Rich in flavonoid antioxidants, which helps blood vessels relax and widen to increase blood flow. It also has anti-inflammatory properties which can boost heart health.

4. Cinnamon
A warming spice that helps increase blood flow because of its favorable effect on diastolic blood pressure.

5. Garlic
Contains a sulfur compound, allicin, which helps lower blood pressure by relaxing the blood vessels.

6. Fatty Fish
Salmon and mackerel are excellent sources of omega-3 fatty acids which release nitric oxide responsible for dilating blood vessels. Omega-3 also helps inhibit clumping of platelets that can lead to blood clot formation.

7. Beets
High in nitrates which are converted in the body into nitric oxide responsible for relaxing the blood vessels to increase blood flow in the muscle tissue.

8. Turmeric
Contains curcumin, a compound for widening blood vessels to increase blood flow.

9. Leafy greens
Spinach is high in nitrates, which when converted in the body, acts as a potent vasodilator which lowers blood pressure.

10. Citrus fruits
Oranges, lemons and grapefruits are packed with flavonoid antioxidants which help remove stiffness in the arteries improving blood flow and reducing blood pressure.

11. Tomatoes
May help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict. Tomato extract works similarly to ACE-inhibiting drugs by opening blood vessels and improving blood flow.

12. Berries
Its antioxidant and anti-inflammatory qualities lower blood pressure, heart rate, platelet aggregation and blood levels of inflammatory markers like interleukin-6 (IL-6) while also improving artery dilation.

13. Ginger
Contains gingerol, a bioactive compound that helps improve blood flow by reducing inflammation and relaxing blood vessels.