1. Eggs
Hard-boiled eggs are excellent sources of iron, zinc, potassium, protein, selenium, vitamins A, D, B5, B6, B12, E, and K, folate, and beta-carotene (48). While egg yolks are infamous for their high cholesterol content, a study showed they have anti-inflammatory and analgesic properties (49).
Consume 3-5 whole eggs per week. If you have high cholesterol levels, avoid or limit consuming egg yolks.
2. Legumes
Legumes, such as lentils, chickpeas, kidney beans, pinto beans, navy beans, fava beans, and bean sprouts, are rich in iron, potassium, zinc, and B vitamins. They are great sources of plant-based protein and fat-free. Consuming legumes helps lower hypertension, control blood sugar in people with type 2 diabetes, improve lipid profile, and aids weight management (50).
Consume half a cup of legumes of your choice every day to improve blood flow and oxygen supply to all body parts.
3. Mushrooms
Mushrooms are one of the best sources of dietary protein and contain iron, zinc, calcium, potassium, copper, magnesium, selenium, and vitamins B3, B5, and B6, C, and D (51). The beta-glucans present in mushroom have antioxidant, and anticholesterolemic (lowers plasma cholestrol levels), and prevents nerve damage. . Mushrooms also dilate the blood vessels, prevent blood clot and formation of fatty deposits in arteries, and have anti-inflammatory effects (52).
Consume half a cup of mushrooms 2-3 times a week. Sautee it before adding to salads or soups. If you have arthritis, talk to your doctor before consuming mushrooms.
4. Meat And Fish
Meat and fish are good sources of vitamins B12 and B3, iron, zinc, selenium, calcium, protein, and omega-3 fatty acids (53), (54). Consuming lean meat, such as chicken breast or skinless chicken, limiting the consumption of red meat, such as beef, pork, lamb, and including fatty fish like salmon, tuna, mackerel, carp, and sardines in the diet can help improve vascular health, bone strength, and oxygen transport (55), (56).
Consume grilled or baked skinless chicken breast (3 oz), fat-free meat, or fatty fish of your choice with a cup of green veggies to improve oxygen levels and overall health. Avoid processed meats, such as salami and sausages.
5. Organ Meat
Organ meat, such as the liver, heart, tongue, and brain, is highly nutritious. It contains vitamins B3, B6, B12, and D, copper, iron, zinc, proteins, monounsaturated fatty acids (MUFAs), and polyunsaturated fatty acids (PUFAs) (57).
Consume organ meat once a week or once in two weeks to get the required nutrients to improve your oxygen levels. Avoid organ meat if you have high cholesterol or arthritis.
6. Dairy
Milk, yogurt, and clarified butter (ghee) are loaded with calcium, zinc, B vitamins, vitamin D, probiotics, proteins, and healthy fats (58). Low-fat dairy products can help reduce the risk of cardiovascular disease and type 2 diabetes (59).
Consume half a cup of yogurt or frozen yogurt, a glass of milk (375 ml), and one teaspoon of ghee to get the essential nutrients from these dairy products required for improved oxygen levels.
7. Nuts And Sunflower Seeds
Nuts and sunflower seeds are great sources of iron, copper, zinc, calcium, vitamins B3, B5, B6, and E, proteins, dietary fiber, and polyunsaturated fatty acids (60), (61). These nutrients help improve oxygen flow and transport oxygenated blood to the other body parts from the heart. They also help control blood pressure, lower cholesterol levels, reduce the risk of metabolic syndromes, and boost vascular activity. They have antioxidant, anti-inflammatory, and anti-hypertensive properties (62) (63).
Consume 2-4 soaked almonds, two walnuts, 3-4 pecans, and a handful of ground sunflower seeds with breakfast or in salads. You can also eat cashew nuts. However, avoid them if you have high cholesterol.
You must be logged in to post a comment.