15 Best Oxygen-Rich Foods To Boost O2

For growth and the maintenance of life, oxygen is an essential nutrient. To prevent tissue damage and hypoxia, it is important to maintain 94%-98% oxygen in the blood. Low oxygen saturation can make people with heart disease, asthma, COVID-19, fibromyalgia and lung disorders more vulnerable to hypoxia. This could worsen their condition or cause additional complications. However, it is possible to improve your condition by regularly checking your oxygen saturation levels with a pulseoximeter and seeking medical attention.

This article lists 30 of the best foods and beverages you can consume to increase blood oxygen levels. Have a look.

How food can boost oxygen levels

It is important that you understand the reasons certain foods improve oxygen levels. These foods are not oxygen-rich per se. These foods contain vitamins, minerals and molecules. They also have an alkaline pH which is essential for optimal blood flow and oxygen level in the body.

You should look out for foods rich in vitamins A, B2, and B3, as well as minerals such iron and copper. Alkaline foods can reduce stroke risk and hypertension, activate vitamin D, and improve heart and brain function.

Let’s start with the list below to increase your blood oxygen level. Scroll down.

15 Best Foods To Improve Oxygen Levels

5 Fruits To Boost Oxygen Levels

1. Avocados

Avocados are high in vitamins A, B3, and B6, as well as folate, vitamins B3, B6, and polyunsaturated fat acids (PUFAs), dietary fiber, and folate. These nutrients can help increase oxygen levels, lower cholesterol, promote healthy hearts, control blood sugar levels and improve lipid profiles. They also protect DNA, prevent osteoarthritis, improve eyesight, and aid in weight management. 

To boost your oxygen levels and improve your overall health, eat half an avocado each day in smoothies, salads, and delicious tacos.

2. Pomegranate

Pomegranates are rich in iron, copper and zinc as well as vitamins B3 through B6 and choline. They increase blood flow and oxygen delivery by increasing nitric dioxide bioavailability. Pomegranate juice or pomegranate kernels can dilate blood vessels and improve blood flow. This lowers the chance of tissue damage caused by low oxygen saturation.

Consume one cup of pomegranate seeds per day and drink 375ml of pomegranate liquid every day. You can also add it to salads to increase oxygen saturation.

3. Kiwi

The sweet and sour tropical fruit is rich in dietary fiber, iron, copper, as well as vitamins A, B3, and B5. It also contains vitamin C and choline. Kiwifruit protects DNA from damage, improves immunity, lowers inflammation, and reduces the severity of upper respiratory infections in older people.

Consume a large kiwi per day. To increase your intake of vitamins and minerals that aid in oxygen saturation, you can add it to juices, smoothies, and salads.

4. Cantaloupe

Cantaloupe is rich in vitamins A, B3, C5, B6, B6, C, Choline, Folate, Iron, and Antioxidants. Cantaloupe is low in sugar so it can be eaten by those with high blood sugar. It has immune-boosting and anti-inflammatory properties.

To improve oxygen levels, you can have a cup of grapefruit or a smoothie.

5. Mango

Vitamins A, B3, and B5 are all found in ripe mangoes. They also contain iron and copper which are essential for increasing blood oxygen saturation. They are rich in antioxidants such as vitamin C, carotenoids and phenolic compounds, which help to maintain overall health. Mangoes are hypotensive and have anti-inflammatory, immune-boosting, and hepatoprotective properties.

Half a cup of ripe mangoes can be consumed. You can also mix them in breakfast fruit bowls or make smoothies. Consuming ripe mangoes is a high-sugar food and should be discussed with a doctor.

5 Vegetables To Boost Oxygen Levels

1. Beetroot

Beetroots are rich in naturally occurring nitric dioxide, which helps dilate blood vessels and allows for unhindered oxygenated bloodflow to the tissues. This is why beetroot juice is so popular with fitness enthusiasts. Numerous studies have also shown that beetroot juice may help lower hypoxia.

Half a beetroot should be consumed every day, raw or cooked. A few slices can be added to soups or mixed into salads to make a beetroot smoothie.

2. Carrot

Carrots are high in vitamins A, B3, and B5, as well as B6, and C. They also contain choline and potassium. They are also rich in phytochemicals, which have anti-inflammatory and antioxidant qualities. This is crucial for detoxifying the body as well as increasing oxygen supply to tissues.

Baby carrots can be eaten as a snack. They can be added to salads. To make carrot juice, you can either make carrot cakes or add a cup of chopped carrots to your mixer.

3. Spinach

Spinach, the queen of leafy greens is rich in iron, vitamins A and B3, B5, and B6, as well as many antioxidants. It also has hypoglycemic (lower blood sugar levels) or hypolipidemic properties (lower blood lipid levels).

Add a cup of baby spinach to the salad. To make a smoothie, you can also put it in a blender.

4. Garlic

Garlic has been shown to improve heart health. Garlic has anti-platelet, antimicrobial and lipid-lowering properties. One study showed that garlic consumption can improve the baseline oxygen level and reduce hypoxemia in patients suffering from hepatopulmonary Syndrome (HPS), which is a condition that affects the lungs of liver disease patients.

Eat at least one clove of garlic each day. It can be added to curries, marinades, or eaten raw. Take care not to eat garlic if you’re taking anticoagulants.

5. Sweet Potato

Vitamins A, B3, and B5 are found in sweet potatoes with purple flesh. They also contain iron, copper and beta carotene. Sweet potatoes can reduce arterial oxidative stresses (a disorder that results from oxidative damage to proteins, lipids and DNA) as well as arterial stiffness (stiffening large arteries which increases the risk for cardiovascular disease).

You can eat sweet potatoes mashed, baked, and air-fried as a side dish, snack, or in salads.

5 Protein-Rich Foods To Boost Oxygen Levels

1. Eggs

Hard-boiled eggs are a great source of iron, zinc and potassium. Egg yolks are well-known for having high levels of cholesterol, but a study has shown that they also have anti-inflammatory as well as analgesic properties.

Each week, eat 3-5 whole eggs. Avoid or limit the consumption of egg yolks if you have high cholesterol.

2. Legumes

Lentils, chickpeas and kidney beans, as well as pinto beans and navy beans and fava beans are rich in iron and potassium. These legumes are a great source of plant-based protein, and they are also fat-free. Legumes can lower hypertension, control blood glucose in type 2 diabetics, improve lipid profile and aid weight management.

To improve blood flow and oxygen supply to all parts of the body, eat half a cup of legumes every day.

3. Mushrooms

Mushrooms are a great source of protein. They also contain iron, zinc and calcium. The beta-glucans found in mushrooms have anti-inflammatory and anticholesterolemic properties. They also prevent nerve damage. . Mushrooms can also dilate blood vessels and prevent blood clots and the formation of fatty deposits within the arteries. They are also anti-inflammatory.

Half a cup of mushrooms should be consumed every other day. Before adding it to soups and salads, saute it. Before you eat mushrooms if you have arthritis consult your doctor.

4. Fish/ Meat

Fish and meat are rich in vitamins B12, B3, iron, zinc and selenium. They also contain protein and omega-3 fatty acid. Lean meats such as chicken breast and skinless chicken can be consumed to improve blood flow, bone strength and oxygen transport.

To improve your overall health and oxygen levels, eat grilled or baked skinless chicken breasts (3 oz), fat free meat or fatty fish. Avoid salami and sausages.

5. Organ Meat

Organ meats, such as liver, heart, tongue and brain, are highly nutritious. It is rich in vitamins B3, B6, and B12, as well as proteins, monounsaturated fat acids (MUFAs) and polyunsaturated oils (PUFAs).

To improve your oxygen levels, organ meat should be consumed once per week or twice per week. If you have high cholesterol, arthritis, or other conditions, avoid organ meat.

To conclude

For proper functioning and to prevent tissue damage, it is important that your body maintains the oxygen saturation levels approved by medicine. If you have COPD or asthma, muscle pain, and/or were infected by the coronavirus, consult your doctor. You should keep checking your oxygen saturation and do breathing exercises. Take care.