Foods rich in oxygen: Oxygen is an essential nutrient for growth and sustaining life. It is vital to maintain 94%-98% oxygen saturation in the blood to prevent hypoxia and tissue damage.
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. However, checking your oxygen saturation levels regularly with a pulse oximeter, getting medical attention, and consuming oxygen-rich foods can be of tremendous help.
This article lists the 10 best foods, including fruits, proteins, veggies, and drinks, you may consume to boost blood oxygen levels. Take a look.
How Foods Help Boost Oxygen Levels?
It is important to understand why certain foods help improve oxygen levels. These foods are not “oxygen-rich” per se. They contain vitamins, minerals, and molecules and have an alkaline pH, essential for maintaining optimal blood flow and oxygen levels in the body.
The foods to look for must be rich in vitamins A, B2, B3, B5, B9, and B12, minerals like iron and copper, and the molecule nitric oxide. Choose alkaline foods that reduce the risk of stroke and hypertension, improve heart and brain function, and activate vitamin D.
Let’s get started with the list of foods to consume to boost the oxygen levels in your blood. Scroll down.
10 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. 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. They improve blood flow by increasing nitric oxide bioavailability and boost oxygen delivery. Consuming pomegranate kernels or freshly pressed pomegranate juice helps dilate the blood vessels, enabling improved blood flow. 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. 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. 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. 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. Mangoes have hypotensive, anti-inflammatory, hepatoprotective, and immunity-boosting properties. 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. Consume a whole large peach a day or every other day. You can also add it to your juices, smoothies, or cold salads.
7. Pineapple:
Pineapples are an excellent source of vitamins A, B3, B5, B6, and C, copper, iron, potassium, zinc, choline, folate, and beta-carotene. 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. Consume a cup of pineapple as is, or add it to smoothies, juices, and salads.
8. Berries:
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). 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-inflammatory, and antioxidant properties, and help maintain your cardiovascular health, prevent nerve cell damage, and expand your blood vessels to improve blood flow. Include limes, lemons, tangerines, oranges, and grapefruits in your diet. You can juice them or add them to salads.
Conclusion:
It is crucial to maintain the medically approved oxygen saturation levels in the body for proper functioning and preventing tissue damage. Consult your doctor if you have COPD, asthma, muscle pain, or got infected with the coronavirus. Keep checking your oxygen saturation levels, do breathing exercises, and consume a healthy diet consisting of the above foods and drinks that help improve oxygen levels. Take care.
FAQs:
Q- How can I increase oxygen in my body?
A- To increase oxygen in your body, consume foods and drinks that contain iron, copper, and B vitamins. Include beetroots, mushrooms, spinach, lettuce, carrot, kiwi, pomegranate, citrus fruits, berries, pineapple, nuts, sunflower seeds, meat, and fish eggs, and legumes in your diet. Do breathing exercises regularly, quit smoking, practice prone position (recommended for people infected with the coronavirus), and go on moderately paced walks.
Q- Which fruit is best for oxygen?
A- Consume avocados, kiwis, and pomegranates to boost oxygen levels in your blood.
Q- What are the oxygen-rich foods for COVID-19?
A- You can consume:
- Beetroot
- Carrot
- Spinach and lettuce
- Garlic
- Sweet potato
- Lentils and beans
- Avocado
- Kiwi
- Pomegranate
- Pineapple
- Berries
- Peach
- Eggs
- Milk and yogurt
- Fish and meat
- Mushrooms
- Nuts and sunflower seeds
- Spinach and kiwi smoothie
- Carrot juice
- Beetroot juice
Q- What are the symptoms of low oxygen levels in the blood?
A- The symptoms of low oxygen in the blood are:
- Breathlessness
- Chest pain
- Tingling in the limbs
- Confusion and derilium
- Fast heart rate
- Change in skin color
- Sweating
- Caugh and wheezing
