Heavy legs, swollen ankles, blistered feet: these symptoms are more than just a minor annoyance. They can be a sign of an imbalance in your body. And often, the solution lies… in your diet.

Leg swelling: an often ignored ailment

Does a simple press of your finger leave a mark on your ankle? This could indicate edema, an accumulation of fluid under the skin. This phenomenon is common but  not insignificant : it can reveal a problem with blood circulation, heart, kidney , or even  lymphatic  function  .

Our sedentary lifestyles, unbalanced diets, or certain medications can exacerbate this imbalance. Fortunately, some key nutrients can work effectively to  naturally reduce  this swelling.

1. Vitamin B1 (Thiamine): the heart vitamin

A vitamin B1 deficiency can weaken the heart, preventing blood from circulating properly. As a result, blood stagnates in the legs, causing swelling.

Where can I find it?

Pork, tuna, salmon, sunflower seeds, lentils, split peas, whole grains, brewer’s yeast.

Trick :

Consider taking supplements if you experience persistent fatigue or swollen legs. A course of  10 to 30 mg per day  can make a real difference.

2. Vitamin C: for strong blood vessels

Without vitamin C, your blood vessels become fragile. Fluid can then leak into the tissues and cause edema.

Where can I find it?

Citrus fruits, red peppers, broccoli, Brussels sprouts, strawberries, fresh parsley.

Trick :

A daily intake of  500 to 1,000 mg , or even  up to 2,000 mg  in cases of marked inflammation, helps to strengthen vascular walls.

3. Vitamin D: to control inflammation

Vitamin D regulates inflammation and promotes calcium absorption. A deficiency is often linked to leg swelling, bone pain, and circulatory problems.

Where can I find it?

Salmon, mackerel, egg yolk, cod liver oil, sun (15 minutes daily exposure).

Trick :

In addition,  2,000 to 5,000 IU per day  are often necessary, especially in winter or in the case of a diagnosed deficiency.

4. Potassium: Fluid balance

Potassium helps eliminate excess water and sodium, which helps reduce swelling. A deficiency causes water retention and worsens edema.

Where can I find it?

Potatoes, avocados, spinach, bananas, beets, white beans.

Trick :

The recommended intake is  3,400 mg per day for men  and  2,600 mg for women , but in cases of significant swelling, it can be increased  to 6,000 mg  (always  on medical advice ).

Omega-3 (EPA/DHA): the natural anti-inflammatory

Omega-3 fatty acids reduce chronic inflammation, often associated with swelling. They also improve circulation and protect the heart.

Where can I find them?

Salmon, sardines, mackerel, krill oil, linseed oil, walnuts.

Trick :

Opt for  krill oil , which is better absorbed than regular fish oil. A dose of  1,000 to 3,000 mg per day  is ideal for noticeable effects.

Conclusion: your legs deserve better than just a massage

Incorporate these nutrients into your meals, opt for gentle physical activity such as  walking or swimming , and don’t hesitate to consult a doctor if swelling persists.

Your health begins with what you put on your plate.

Share this article with those who also suffer from heavy legs: you could be doing them a real service.