Oxygen is one of the basic elements for growth and maintaining your life. It is necessary to maintain 94% – 98% of the oxygen percentage in the body. Therefore, we advise you to get acquainted with a list of the top 30 foods rich in oxygen that are beneficial for your health. This is because the lack of oxygen results in a range of damages related to your health, especially if you suffer from asthma , allergies, heart disease and fibromyalgia. Where they are exposed to a greater risk and exacerbation of the situation results in other complications. However, you can regularly check your oxygen with a pulse oximeter for medical care and eating foods rich in oxygen can be very helpful in cases of hypoxia.
This article presents some of the best oxygen-rich foods, including fruits, proteins, vegetables, and beverages, and when consumed, they can increase the oxygen content in the body.
It is important to understand why certain foods help increase oxygen levels. These foods are not only rich in oxygen, but also a group of vitamins and minerals. It also has an alkaline pH which is necessary to help with blood flow and oxygen levels in the body.
In addition, the foods you are looking for should be rich in vitamins such as vitamin A, B2, B3, B5, B9, B12 and minerals such as iron , copper and nitric oxide. Therefore, you can choose alkaline foods that reduce the risk of stroke, high blood pressure, improve brain function, and vitamin D activity.
Avocado is a fruit rich in vitamins such as vitamin A, vitamin B12, choline, folic acid, saturated fatty acids, and dietary fiber. Together, these elements enhance oxygen levels, reduce cholesterol, promote heart health, control blood sugar levels, improve lipids, prevent osteoporosis , improve eye health, and aid weight management.
You can consume half an avocado a day in smoothies, salads, or tacos for an oxygen boost.
Pomegranate contains iron, copper, zinc, vitamin B3, vitamin 6 and choline. These elements improve blood flow, increase the availability of nitric oxide, and enhance oxygen delivery. Consuming pomegranate seeds or fresh pomegranate juice helps dilate the blood vessels, which allows for better blood flow and this reduces tissue damage due to low oxygen saturation.
You can consume a glass of pomegranate seeds, or have 357 ml of pomegranate juice daily or add it to your salads to improve the oxygen saturation in your diet.
Kiwi is a sweet and sour tropical fruit and a good source of dietary fiber, copper, iron, vitamins such as vitamin A, vitamin B3, vitamin 5, vitamin B4, choline, and many antioxidants. Therefore, kiwi fruit helps prevent DNA damage and strengthen the immune system. They also reduce the severity of upper respiratory tract infection in the elderly and reduce inflammation.
Cantaloupe is a great source of vitamins such as vitamin A, vitamin B3, vitamin B5, vitamin 6, choline, folic acid, iron, and antioxidants. It is a low-sugar fruit and can be consumed by people suffering from high blood sugar. It also has anti-inflammatory and immune-boosting properties. You can eat a cup of cantaloupe or make a juice to improve the oxygen levels in the body.
Mango is one of the fruits rich in vitamins such as vitamin A, vitamin B, vitamin B5, vitamin B6, vitamin C, iron and copper, which are necessary to increase the levels of oxygen saturation in the blood. It is also rich in antioxidants such as vitamin C, carotenoids and violin compounds that help maintain a general level of health. Therefore, mango is one of the fruits that have blood pressure lowering, anti-inflammatory, liver protecting, and immune boosting properties.
You can consume half a cup of mango or eat it on a fruit salad plate in the morning or make a juice suitable for diabetics. But it is preferable to consult a good man before eating a large amount of mango because it contains a high percentage of sugar.
Peaches are loaded with vitamins, iron, zinc and antioxidants that prevent free radical damage and help maintain proper bodily functions. Peaches are delicious summer fruits that boost overall health. You can consume a large peach daily or every two days, and you can add it to juices or cold salads.
Blueberries and strawberries are great sources of Vitamin A, B3, B5, B6, C, iron, potassium, copper, zinc, choline, folate and antioxidants. Berries reduce inflammation, lipoprotein and cholesterol levels and improve insulin sensitivity.
Pineapple is an excellent source of vitamins A, B3, B5, and C, copper, iron, potassium, zinc, choline, folic acid and beta-carotenes. Therefore, this fruit further improves blood vessels and oxygen transport. The active ingredient in pineapple is bromelain, which reduces inflammation and prevents clots from forming.
9. Figs and dates:
Dried figs and dates are fruits loaded with iron, copper, potassium, vitamins A, B3, B5, and folic acid. These elements help improve the health of the immune system and improve cognitive abilities, both of which are rich in phenols and antioxidant properties that reduce the damage effect .
10. Citrus fruits:
Citrus fruits are rich in vitamin C, an antioxidant that helps in the development of oxygen carriers, alkaloids, coumarins, phenolic acids, citrus fruits and carotenoids, which are also beneficial for the health of the body. It also has anti-inflammatory and cardioprotective properties and helps maintain cardiovascular health and prevent nerve cell damage to improve blood flow.
You can include lemon, tangerine, orange and grapefruit in your diet and you can juice them or eat them alone to enjoy them.
Beetroot contains nitric oxide, which naturally dilates blood vessels. Thus, unimpeded transport of oxygenated blood in tissues and access of nutrients to cells. This is the reason why beetroot juice is so important for athletes as it helps reduce the lack of oxygen.
You can consume half of the beetroot throughout the day, whether raw or boiled, or put a few slices in soup, or add it to salads.
Carrots are rich in vitamin A, B3, B2, B5 and C, choline, potassium, iron, zinc and copper. It also contains phytochemicals that act as anti-inflammatory, and antioxidants, which are necessary to detoxify and supply tissues with oxygen. You can eat carrots as a snack on their own, add them to salads, or eat carrot cake.
Spinach is considered the queen of leafy greens, because it is rich in iron, vitamins A, B3, B2, B5, vitamin C and many antioxidants that help the body get rid of free radicals and reduce oxidative stress and inflammation. You can have spinach juice or put a small cup of spinach with the salad.
Garlic is known to promote heart health, and has lipid-lowering, antimicrobial and antiplatelet properties. A study has found that consuming garlic can improve oxygen levels and reduce hypoxia for people with heart disease. Therefore, you can eat at least a clove of garlic with food or use it in preparing foods.
15. Sweet Potato:
Sweet potatoes contain vitamins such as vitamin A, B3, B5, B6, iron, copper, anthocyanins and beta-carotene. When sweet potatoes are consumed, they can solve the problem of arterial oxidative stress and atherosclerosis that result in cardiovascular diseases. You can consume mashed, baked or fried potatoes as a snack or salads as a side dish.
Beans are a legume high in iron, which is essential for oxygen transport, DNA production and improving metabolic processes. In addition, it contains potassium, calcium and dietary fiber. You can consume boiled green and black beans or salads like curry to get more other important nutrients such as increasing the oxygen levels in the blood.
Broccoli is rich in antioxidants and phytochemicals that help prevent infections. You can consume a cup of boiled or grilled broccoli every day or add it to salads to reduce oxidative stress and inflammation in the body.
Lettuce is a source of vitamins A, B3, B5, B6, vitamin C, folate, iron, potassium and zinc. It is also rich in antioxidants such as carotenoids that prevent tissue damage caused by oxidative stress. It also improves lipid production and reduces the risk of cardiovascular disease.
Boiled eggs are an excellent source of iron, zinc, potassium, protein, selenium and vitamins such as vitamin A, B3, B5, B6, B12, folate and beta-carotene, while the yolk is famous for its high cholesterol content, a study showed that it is a good anti-inflammatory.
Legumes, such as lentils, chickpeas, beans, and beans, are rich in iron, potassium, zinc, and B vitamins. They are great sources of plant-based protein and are fat-free. Eating legumes lowers high blood pressure and controls blood sugar.
You can consume half a cup of the legumes you prefer to get the benefits of improving oxygen transport in the blood.
Mushrooms are one of the best sources of high protein and contain iron, zinc, calcium, potassium, copper, magnesium, selenium, vitamins such as vitamins B3, B5, B6, and antioxidants that prevent nerve damage. Mushroom also expands blood vessels, thus preventing blood clots and preventing the formation of fatty leaks in the arteries.
You can consume approximately half a cup of mushrooms 2-3 times a week before adding it to salads or soups.
22. Meat and fish:
Meat and fish are good sources of protein and vitamins such as vitamin B12, B3, iron, zinc, selenium, calcium, protein and omega-3 fatty acids. Eating lean chicken breasts or fatty fish of your choice with a cup of vegetables can help improve the flow of oxygen levels and overall health and avoid processed meat such as Salami.
23. Organic meat:
Organ meats such as liver, heart, tongue and brain, which are considered nutritious elements such as vitamins B3, B6, B12, D, copper, iron, zinc, proteins, unsaturated fatty acids.
You can consume organ meats once a week or once every two weeks to get the nutrients required to improve the oxygen levels in the blood.
Milk, butter and yoghurt contain calcium, zinc, B vitamins, vitamin D, probiotics, proteins and healthy fats. Fortunately, low-fat dairy products can help reduce the risk of cancer and cardiovascular disease. You can eat a cup of yogurt or a glass of milk and a small spoonful of ghee throughout the day to get the nutrients to improve the oxygen levels in the blood.
25. Nuts and Sunflower Seeds:
Nuts and sunflower seeds are great sources of iron, copper, zinc, calcium, vitamins B3, B5, B6, E, proteins and dietary fiber that improve blood flow in the blood vessels and transport oxygenated blood to all other parts of the body as they help you control blood pressure, lower levels of It also has antioxidant, anti-inflammatory and anti-hypertensive properties
Drinks that help improve oxygen levels in the blood:
26. Beetroot and Lemon Juice:
- Put half a beetroot in the blender.
- Mix the beetroot well, then extract it and filter the juice.
- After that, you can add half a lemon juice and a pinch of black pepper and mix well.
- We advise you to drink this drink in the morning instead of at night to avoid sore throat.
27. Pomegranate and Peach Juice:
- Put a cup of pomegranate seeds in a blender and filter the juice into a cup.
- Then put half a cup of sliced peaches and mix it with pomegranate juice.
- Now you can add a simple pinch of black pepper to the juice to enjoy it in the morning.
28. Pineapple and Date Smoothie:
Put a cup of pineapple cubes with dates in the blender, add a tablespoon of sunflower seed powder, then pour the mixture into a cup to enjoy eating it.
29. Carrot and Orange Juice:
You can peel a carrot and chop it to put it in the blender, then add a large orange to the mixture and mix again.
Mix the mixture and pour it into a cup, adding a little lemon juice and a pinch of black pepper, and stir well before eating it.
30. Spinach and Kiwi Smoothie:
- Put a cup of washed spinach into the blender and chop two kiwi fruits and mix between them.
- Filter the mixture and pour the juice into a glass with the addition of lemon juice and a pinch of black pepper.