Swelling in the feet and legs—known as edema—often stems from fluid buildup due to prolonged sitting, standing, high sodium intake, hormonal shifts, or underlying conditions like heart, kidney, or venous insufficiency. While medical evaluation is essential for persistent or severe swelling, certain key nutrients can help your body regulate fluid balance, improve circulation, and reduce inflammation naturally.
Here are the top 5 nutrients backed by science to support healthy fluid balance and ease swelling:
1. Potassium
Why it helps: Potassium counteracts sodium’s effects by helping your kidneys flush excess fluid and salt. Low potassium can worsen water retention.
Best food sources:
- Bananas
- Avocados
- Spinach, kale, and leafy greens
- Sweet potatoes
- Coconut water (unsweetened)
Daily goal: 2,600–3,400 mg for adults
💡 Tip: Reduce processed foods (high in sodium) while increasing potassium-rich whole foods for best results.
2. Magnesium
