Oxygen is an essential nutrient for growth and sustaining life (1). It is vital to maintain 94%-98% oxygen saturation in the blood to prevent hypoxia and tissue damage (2), (3). Hypoxia or low oxygen saturation puts people with asthma, lung disorders, COVID-19, fibromyalgia, and heart disease at greater risk and may worsen the condition or cause other complications (4), (5), (6), (7), (8). However, checking your oxygen saturation levels regularly with a pulse oximeter, getting medical attention, and consuming oxygen-rich foods can be of tremendous help.
Fruits To Boost Oxygen Levels
1. Avocados
Avocados are rich in vitamins A, B3, B6, B12, choline, folate, polyunsaturated fatty acids (PUFAs), and dietary fiber. These nutrients help boost oxygen levels, reduce cholesterol, promote a healthy heart, control blood sugar levels, improve lipid profile, protect DNA, prevent osteoarthritis, improve eye health, and help in weight management (10).
Consume half an avocado every day in smoothies, salads, or delicious tacos to give your oxygen levels a boost and improve your overall health.
2. Pomegranate
Pomegranates contain iron, copper, zinc, vitamins B3 and B6, and choline (11). They improve blood flow by increasing nitric oxide bioavailability and boost oxygen delivery (12). Consuming pomegranate kernels or freshly pressed pomegranate juice helps dilate the blood vessels, enabling improved blood flow (13). This reduces the risk of tissue damage due to low oxygen saturation.
Consume a cup of pomegranate kernels, drink 375 ml of pomegranate juice per day, or add it to salads and include this oxygen saturation-improving alkaline food in your diet.
3. Kiwi
This sweet ‘n sour juicy tropical fruit is a good source of dietary fiber, copper, iron, vitamins A, B3, B5, B6, and C, choline, and several antioxidants. Kiwifruit helps prevent DNA damage, boosts the immune system, reduces the severity and duration of upper respiratory infections in the elderly, and lowers inflammation (14).
Consume a large kiwi per day. You can also add it to smoothies, juices, and salads to increase the consumption of vitamins and minerals that help increase oxygen saturation in the blood.
4. Cantaloupe
Cantaloupe is a great source of vitamins A, B3, B5, B6, C, choline, folate, iron, and antioxidants (15). This fruit is low in sugar and can be consumed by people with high blood sugar levels. It also has anti-inflammatory and immunity-boosting properties (16).
Consume a cup of cantaloupe or make a smoothie to improve oxygen levels in the body.
5. Mango
Ripe mangoes are rich in vitamins A, B3, B5, B6, and C, and iron and copper essential for upping blood oxygen saturation levels. They contain antioxidants like vitamin C, carotenoids, and phenolic compounds that help maintain overall health (17). Mangoes have hypotensive, anti-inflammatory, hepatoprotective, and immunity-boosting properties (18).
Consume half a cup of ripe mangoes, toss them with breakfast fruit bowls, or make a smoothie. People with diabetes must consult their doctor before consuming ripe mangoes as they have high sugar content.
6. Peaches
Peaches are loaded with vitamins A, B3, B5, and B6, iron, zinc, and antioxidants that prevent free radical damage and help maintain proper body functions. These delicious summer fruits are touted as functional foods due to their capacity to promote overall health (19), (20).
Consume a whole large peach a day or every other day. You can also add it to your juices, smoothies, or cold salads.
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