10 Fruits To Boost Oxygen Levels
Avocados are rich in vitamins A, B3, B6, B12, choline, folate, polyunsaturated fatty acids (PUFAs)i , 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 osteoarthritisi , 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.
Pomegranates contain iron, copper, zinc, vitamins B3 and B6, and choline (11). They improve blood flow by increasing nitric oxide bioavailabilityi 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.
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.
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).
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.
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
Consume a whole large peach a day or every other day. You can also add it to your juices, smoothies, or cold salads.
Pineapples are an excellent source of vitamins A, B3, B5, B6, and C, copper, iron, potassium, zinc, choline, folate, and beta-carotene (21). These sweet and juicy tropical fruits help increase the permeability of the blood vessel walls to oxygen and other nutrients. The active component of pineapple, bromelain, also helps reduce inflammation and prevents blood clot formation (22).
Consume a cup of pineapple as is, or add it to smoothies, juices, and salads.
Blueberries, strawberries, and raspberries are great sources of vitamins A, B3, B5, B6, and C, iron, potassium, copper, zinc, choline, folate, and antioxidants . Berries also help reduce inflammation and lipoprotein-cholesterol levels and improve insulin sensitivity .
Consume a cup of organic or locally grown mixed berries every day. Include them in fruit bowls, smoothies, and juices.
9. Figs And Dates
Dried figs and dates are loaded with iron, copper, potassium, vitamins A, B3, B5, and folate These nutrients help boost immunity and improve cognitive abilities. Dates and figs are rich in polyphenols with antioxidant properties and help reduce free radical damage and oxidative stress to prevent neurodegeneration and provide therapeutic effects
Consume 1-2 medjool dates and a couple of dried figs with smoothies. People with diabetes must consult their doctor before consuming dried figs and dates as they have high sugar content.
10. Citrus Fruits
Citrus fruits are rich in vitamin C, an antioxidant that helps develop hemoglobin-based oxygen carriers (HBOCs)i . Several secondary metabolites, such as alkaloids, coumarins, phenol acids, flavonoids, limonoids, and carotenoids, present in citrus fruits are also highly beneficial for human health. They have anti-inflammatoryi , and antioxidant properties, and help maintain your cardiovascular health, prevent nerve cell damage, and expand your blood vessels to improve blood flow (31).
Include limes, lemons, tangerines, oranges, and grapefruits in your diet. You can juice them or add them to salads.
8 Vegetables To Boost Oxygen Levels
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 .
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.
Carrots are rich in vitamins A, B3, B5, B6, and C, choline, potassium, iron, zinc, and copper . 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.
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).
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.
Beans are legumes that contain a high amount of iron, which is crucial for oxygen transport, DNA synthesis, and other metabolic processes. They are loaded with potassium, calcium, and dietary fiber .
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.
Broccoli is loaded with antioxidants and has phytochemicals that help inhibit inflammation . An experiment confirmed a proof-of-concept that broccoli helps prevent severe COVID-19 . However, further studies are required to solidify this proof-of-concept.
Lettuce is a great source of vitamins A, B3, B5, B6, and C, folate, iron, potassium, and zinc . 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.
Consume fresh romaine or iceberg lettuce with salads to add crunch to your food and protect your health.
Apart from consuming fruits and vegetables, adding protein to your diet is important. The next section lists out 7 protein sources that also help in improving oxygen levels in the body. Scroll down.
7 Protein-Rich Foods To Boost Oxygen Levels
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. While egg yolks are infamous for their high cholesterol content, a study showed they have anti-inflammatory and analgesic properties.
Consume 3-5 whole eggs per week. If you have high cholesterol levels, avoid or limit consuming egg yolks.
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.
Consume half a cup of legumes of your choice every day to improve blood flow and oxygen supply to all body parts.
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. The beta-glucans present in mushrooms have antioxidant and anticholesterolemic (lowers plasma cholesterol levels) properties and prevent nerve damage. Mushrooms also dilate the blood vessels, prevent blood clot and formation of fatty deposits in arteries, and have anti-inflammatory effects.
Consume half a cup of mushrooms 2-3 times a week. Saute 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. 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).
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)i , and polyunsaturated fatty acids (PUFAs).
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.
Milk, yogurt, and clarified butter (ghee) are loaded with calcium, zinc, B vitamins, vitamin D, probiotics, proteins, and healthy fats (59). Low-fat dairy products can help reduce the risk of cardiovascular disease and type 2 diabetes.
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 (61), (62). 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.
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.
These are the fruits, vegetables, and protein sources that help improve oxygen levels in the blood. You can also consume drinks made with a few foods mentioned above. Scroll down to learn the recipes of the five best drinks to boost oxygen levels.
5 Drinks To Boost Oxygen Levels
1. Beetroot And Lime Juice
How To Prepare
- Blitz half a large, peeled beetroot into a blender and strain the juice.
- Add the juice of half a lime and a pinch of black salt.
- Stir well and drink in the morning.
Avoid this drink at night as it may cause throat discomfort.
2. Pomegranate And Peach Smoothie
How To Prepare
- Toss a cup of pomegranate kernels into a blender.
- Blitz and strain the juice into a glass.
- Blitz half a cup of roughly chopped peach and mix with the juice.
- Add a pinch of black pepper and Himalayan pink salt.
- Stir well and sip!
3. Pineapple, Dates, And Seeds Smoothie
How To Prepare
- Blitz a cup of pineapple cubes, a date, and a tablespoon of sunflower seed powder in the blender.
- Pour it into a glass. Enjoy!
4. Carrot And Orange Smoothie
How To Prepare
- Peel and roughly chop one large carrot.
- Toss it into a blender.
- Add in a large, whole, peeled orange.
- Blend well and pour it into a glass.
- Add a hint of lemon juice and a pinch of black salt to it.
- Stir well, and drink.
5. Spinach And Kiwi Smoothie
How To Prepare
- Toss a cup of washed baby spinach into the blender.
- Roughly chop two large kiwis (with or without the peel).
- Add it to the blender and blitz.
- Pour the juice into a glass, add the juice of half a lime, and a pinch of black salt.
- Mix well and enjoy!