1. Beetroot
Beetroots contain naturally occurring nitric oxide that helps dilate the blood vessels and enables unhindered oxygenated blood flow to the tissues. This is the reason beetroot juice is a hit amongst fitness enthusiasts. Several studies also show that beetroot juice can help reduce hypoxia (32), (33).
Consume half a beetroot every day, either raw or boiled. You can toss a few slices in your soup, add it to salads, or make a beetroot smoothie.
2. Carrot
Carrots are rich in vitamins A, B3, B5, B6, and C, choline, potassium, iron, zinc, and copper (34). They also contain phytochemicals that possess anti-inflammatory and antioxidant properties, crucial for detoxifying the body and increasing oxygen supply to the tissues (35).
Consume baby carrots as a snack. You can also add them to salads. Make carrot cakes or toss a cup of roughly chopped carrots into your mixer to prepare carrot juice.
3. Spinach
The queen of leafy greens, spinach, is loaded with iron, vitamins A, B3, B5, B6, and C, and many antioxidants (36). Spinach nullifies the reactive oxygen species, reduces oxidative stress and inflammation, and has hypoglycemic (lowers blood sugar levels) and hypolipidemic (lowers blood lipid levels) properties (37).
Consume a cup of baby spinach in the salad. You can also toss it in the blender to make a smoothie (check out the recipe of a delicious spinach and kiwi smoothie in the “drinks to boost oxygen levels” section).
4. Garlic
Garlic is known to promote heart health. It has lipid-lowering, antimicrobial, and antiplatelet properties (38). A study found that garlic consumption could improve baseline arterial oxygen levels and reduce hypoxemia in people with hepatopulmonary syndrome (HPS), a condition affecting the lungs of patients with liver disease (39).
Consume at least one clove of garlic every day with food. You can add it to marinades or curries or even chew it raw.
5. Sweet Potato
Sweet potatoes with orange or purple flesh contain vitamins A, B3, B5, and B6, iron, copper, anthocyanin, and beta carotene (40). Consuming sweet potatoes help reduce arterial oxidative stress (a disorder caused by oxidative damage of proteins, lipids, and DNA) and arterial stiffness (stiffening of large arteries that increases the risk of cardiovascular diseases) (41).
Consume mashed, baked, or air-fried sweet potatoes as a snack, in salads, or side dish.
6. Beans
Beans are legumes that contain a high amount of iron, which is crucial for oxygen transport, DNA synthesis, and other metabolic processes (42). They are loaded with potassium, calcium, and dietary fiber (43).
Consume blanched or boiled green, black, and dried beans in salads and curries to enrich your meal with iron and other important nutrients to increase oxygen levels in your body.
7. Broccoli
Broccoli is loaded with antioxidants and has phytochemicals that help inhibit inflammation (44). An experiment confirmed a proof-of-concept that broccoli helps prevent severe COVID-19 (45). However, further studies are required to solidify this proof-of-concept.
Consume half a cup of blanched broccoli florets every day or every other day in salads to reduce oxidative stress and inflammation in the body.
8. Lettuce
Lettuce is a great source of vitamins A, B3, B5, B6, and C, folate, iron, potassium, and zinc (46). It is rich in antioxidants, such as carotenoids and vitamins E and C. An animal study has shown that lettuce consumption prevents tissue damage caused by oxidative stress(tissue oxidation), improves synthesis of lipids (lipid metabolism) and reduces the risk of cardiovascular diseases (47).
Consume fresh romaine or iceberg lettuce with salads to add crunch to your food and protect your health.
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