There are a lot of reasons why you should care about blood circulation. Poor circulation can lead pain, cramps, cold hands and feet, digestive troubles, and more.

It may even signify potential heart problems or contribute to dementia. When nutrient-rich oxygenated blood is having trouble spreading throughout your body, serious problems can arise.

Good circulation, on the other hand, offers a number of benefits. It can help relax veins, ensure organs are supplied with nutrient-rich blood, and reduce blood pressure.

But how can you encourage better blood flow and more forgiving blood vessels? Medication is most commonly used to improve circulation, but diet and activity can often do the job. There is also some value in common spices and seasonings.

Cayenne pepper is one of them. Featured in Nashville hot chicken and a number of other spicy goods, it gets its taste from a compound called capsaicin. Capsaicin can promote blood flow by lowering blood pressure and allowing blood to flow through more easily.

Capsaicin stimulates the release of nitric oxide, a powerful vasodilator that relaxes the muscles in arterial walls so blood vessels can relax. There is research to show that eating cayenne pepper increases circulation, strengthens blood vessels, and reduces arterial plaque.

Another popular spice that can help improve circulation is cinnamon. Studies in both humans and animals have shown that cinnamon can relax blood vessels, ultimately resulting in lower blood pressure. 1200 mg per day appears to be an effective dosage.

Cinnamon is easy to add to your oatmeal, coffee, or toast.

Onions and garlic are also tasty spices that can improve circulation. Both have been shown to relax blood vessels and boost blood flow efficiency. These pungent bulbs can also improve vein health by reducing inflammation. Both feature powerful antioxidants.

Adding a little spice to your diet can help circulation and improve vein health. When your blood vessels are relaxed, your heart can pump blood throughout your body to keep your organs fed and functional.

Devon Andre holds a bachelor’s of forensic science from the University of Windsor in Canada and a Juris Doctor from the University of Pittsburgh. Andre is a journalist for BelMarraHealth, which first published this article.