Vitamin C
Vitamin C is necessary for producing collagen, which keeps your blood vessels strong. A deficiency can make your blood vessels weak and fragile, allowing fluid to leak. In addition, vitamin C is an antioxidant that helps reduce inflammation.
Food sources rich in vitamin C include citrus fruits, tomatoes, peppers, and green vegetables such as cabbage and spinach. The recommended daily intake ranges from 500 to 1,000 mg.
Vitamin D
Vitamin D controls inflammation in the body. Too low levels can lead to increased inflammation and, consequently, fluid retention, often in the lower limbs. Furthermore, it is necessary for the absorption of calcium, which is essential for strong bones.
You can get vitamin D from sun exposure and foods like oily fish and cod liver oil. Recommended doses range from 2,000 to 5,000 IU per day, much more than the daily recommendation of 800 IU for adults.
Potassium
Potassium is essential for maintaining fluid and electrolyte balance. Low potassium levels disrupt this balance, causing fluid to accumulate in the legs. Your body then begins to reabsorb and retain too much water and salt, leading to swelling.
Foods rich in potassium include potatoes, avocados, beets, and leafy green vegetables. The recommended daily intake ranges from 3,400 mg for men to 2,600 mg for women. However, higher amounts may be necessary to reduce significant swelling.
