Swelling in the feet and legs (edema) can be caused by fluid retention, poor circulation, or inflammation. Certain nutrients and foods can help reduce swelling naturally by improving circulation, supporting kidney function, and reducing inflammation.
Here are the 5 best nutrients for swollen feet and legs:
🟢 1. Potassium
Helps balance sodium levels and reduce water retention.
Sources:
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Bananas
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Sweet potatoes
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Spinach and kale
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Avocados
🟢 2. Magnesium
Supports healthy fluid balance and circulation. Low magnesium can worsen edema.
Sources:
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Nuts (almonds, cashews)
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Seeds (pumpkin, sunflower)
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Dark chocolate (70%+)
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Whole grains
🟢 3. Vitamin B6 (Pyridoxine)
Helps reduce water retention by supporting hormone balance.
Sources:
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Chickpeas and lentils
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Tuna and salmon
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Bananas
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Potatoes
🟢 4. Omega-3 Fatty Acids
Anti-inflammatory nutrients that can improve circulation and reduce swelling.
Sources:
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Fatty fish (salmon, mackerel, sardines)
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Flaxseeds
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Chia seeds
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Walnuts
🟢 5. Vitamin C
Supports blood vessel health and reduces fluid leakage into tissues.
Sources:
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Citrus fruits (oranges, lemons)
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Bell peppers
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Strawberries
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Kiwi
💡 Extra Tips for Reducing Swelling
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Elevate your legs when sitting
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Stay active—walk or stretch regularly
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Reduce excess salt intake
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Wear compression socks if recommended
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Drink enough water to support kidney function
If you want, I can make a quick 3-day anti-swelling meal plan using these nutrients that can help reduce leg and foot edema naturally.
