Swollen feet and ankles can feel uncomfortable — but they may also be a sign of something more serious. If pressing on the area leaves a dent or your legs feel heavy and tight, it could be fluid buildup (edema) caused by circulation issues, inflammation, or underlying health conditions.
Why Does Swelling Happen?
Swelling often comes from fluid leaking out of blood vessels or building up in your lymphatic system. This can be triggered by:
- Sitting or standing too long
- Poor circulation
- High salt or inflammatory diet
- Pregnancy or excess weight
- Aging vein valves
- Medications (blood pressure drugs, steroids, etc.)
It can also signal conditions like:
- Lymphedema (blocked lymph flow)
- High blood pressure (damaged veins)
- Heart failure (weakened pumping)
- Liver disease (low albumin = fluid leaks)
- Kidney disease (protein loss = fluid retention)
5 Nutrients That Help Reduce Swelling
1. Vitamin B1 (Thiamine)
Helps the heart pump properly. A deficiency can cause fluid to pool in the legs — seen in conditions like wet beriberi or heart failure.
Found in pork, legumes, seeds, whole grains
2. Vitamin C
Strengthens blood vessels and reduces inflammation. Low levels can cause fluid leakage and poor healing.
Found in citrus, peppers, cabbage, spinach
3. Vitamin D
Controls inflammation and supports bone strength. Deficiency is linked to ankle swelling and bone edema.
Found in fatty fish, cod liver oil, egg yolks
4. Potassium
Balances fluids and helps kidneys flush out excess salt. Low levels lead to water retention and puffiness.
Found in sweet potatoes, avocados, spinach, bananas
5. Omega-3 Fatty Acids (EPA & DHA)
Fight inflammation and improve circulation. Krill oil is especially effective thanks to its high absorption rate and antioxidant content.
Found in salmon, sardines, mackerel, krill oil
Final Tips
Support your body from the inside by getting enough of these nutrients through food or supplements. They help reduce inflammation, improve blood flow, and manage fluid balance.
Before supplementing, always check with your doctor — especially if you take medications or have a medical condition.
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