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The 27 Best Oxygen-Rich Foods+ Fruits

Oxygen-Rich Foods: Consuming oxygen-rich foods can help in 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 may lead to asthma, lung disorders, COVID-19 complications, fibromyalgiai, and heart disease or may worsen an existing health problem checking your oxygen saturation levels regularly with a pulse oximeter, getting medical attention, and adding foods rich in oxygen can be of tremendous help.

How Foods Help Boost Oxygen Levels

Oxygen-Rich Foods, 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.

9 Fruits To Boost Oxygen Levels

1. Avocados

Oxygen-Rich Foods

Oxygen-Rich Foods, 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 osteoarthritisi, 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

Oxygen-Rich Foods

Oxygen-Rich Foods, Pomegranates contain iron, copper, zinc, vitamins B3 and B6, and choline. They improve blood flow by increasing nitric oxide bioavailabilityi  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.

3. Kiwi

Oxygen-Rich Foods

Oxygen-Rich Foods, 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

Oxygen-Rich Foods

Oxygen-Rich Foods, 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.

5. Mango


Oxygen-Rich Foods, 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


Oxygen-Rich Foods, 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.

7. Pineapple


Oxygen-Rich Foods, 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.

8. Berries


Oxygen-Rich Foods, 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.

9. Figs And Dates

Figs And Dates

Oxygen-Rich Foods, 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 neurodegenerationi and provide therapeutic effects.

Scroll down to learn more about vegetables with similar benefits.

8 Vegetables To Boost Oxygen Levels

1. Beetroot


Oxygen-Rich Foods, 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.

2. Carrot


Oxygen-Rich Foods, 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.

3. Spinach


Oxygen-Rich Foods, The queen of leafy greens, spinach, is loaded with iron, vitamins A, B3, B5, B6, and C, and many antioxidants. 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.

4. Garlic

Garlic for oxygen

Oxygen-Rich Foods, Garlic is known to promote heart health. It has lipid-lowering, antimicrobial, and antiplatelet properties. 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.

5. Sweet Potato

Sweet Potato

Oxygen-Rich Foods, Sweet potatoes with orange or purple flesh contain vitamins A, B3, B5, and B6, iron, copper, anthocyanin, and beta carotene. 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).

6. Beans


Oxygen-Rich Foods, 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.

7. Broccoli


Oxygen-Rich Foods, 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.

8. Lettuce


Oxygen-Rich Foods, 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.

6  Protein-Rich Foods To Boost Oxygen Levels

1. Eggs


Oxygen-Rich Foods, 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.

2. Legumes


Oxygen-Rich Foods, 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.

3. Mushrooms


Oxygen-Rich Foods, 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.

4. Meat And Fish

Meat And Fish

Oxygen-Rich Foods, 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.

5. Organ Meat

Organ Meat

Oxygen-Rich Foods, Organ meat such as the liver, heart, tongue, and brain have high nutrition content. It contains vitamins B3, B6, B12, and D, copper, iron, zinc, proteins, monounsaturated fatty acids (MUFAs)i  , and polyunsaturated fatty acids (PUFAs).

6. Dairy


Oxygen-Rich Foods, Milk, yogurt, and clarified butter (ghee) are loaded with calcium, zinc, B vitamins, vitamin D, probiotics, proteins, and healthy fats. Low-fat dairy products can help reduce the risk of cardiovascular disease and type 2 diabetes.

4 Drinks To Boost Oxygen Levels

1. Beetroot And Lime Juice

How To Prepare

Oxygen-Rich Foods, 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

Oxygen-Rich Foods, 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

Oxygen-Rich Foods, 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

Oxygen-Rich Foods, 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.


Oxygen-Rich Foods, There are no oxygen-rich foods per se, but the foods listed above have an alkaline pH and contain minerals, vitamins, and molecules that play a key role in ensuring optimal blood flow and oxygen levels in the body. These foods, like avocado, pomegranate, mango, beetroot, carrot, spinach, eggs, legumes, whole grains, mushrooms, meat, and fish, help maintain oxygen saturation levels and prevent tissue damage. If your blood oxygen levels are less than the recommended levels, seek medical help immediately to prevent complications like asthma and lung and heart diseases. Any delay could also lead to the worsening of existing complications, if any.

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