Noticed swelling around your arms and legs? Or perhaps the heels of your feet are constantly red from blood pooling in your feet – both of these uncomfortable symptoms are a sign of fluid retention. The culprit? A clogged lymphatic drainage system. Here are 3 nutrients that may help free the flow.

When fluid and toxins leak into our body’s tissues, we rely on our lymphatic system to flush it out. Poor dietary choices, pollution and a sedentary lifestyle all contribute to a blocked drainage system, and one of the biggest issues that arise here is fluid retention. While it’s important to address all the factors surrounding your health, there are a few simple additions to your plate that will give you a much-needed boost. 

Potassium

Potassium is one of the most important nutrients involved in preventing fluid retention, and this is because helps flush out excess sodium – this process counters swelling, inflammation and the build-up of fluid – along with helping maintain healthy fluid levels and promoting urine excretion. This is why many people with low potassium levels may start to experience bloating and stomach pain as the bowels can be afflicted by imbalanced fluids too. Here are a few foods to get your dose of potassium from – you’ll want to incorporate a number of different sources to make sure you’re meeting the required daily dose of 4700 mg:

• Bananas
• Blueberries
• Apples
• Avocados
• Eggs
• Potatoes and sweet potatoes
• Lentils 

Vitamin B6

Vitamin B6 is another powerhouse nutrient in the fight against fluid retention – this is because it plays a role in regulating fluids in the body, with research showing it reduced PMS-related fluid retention in women. More research is needed around vitamin B6’s uses for improving general fluid retention, but it does appear to be effective in the case of PMS, even more so when taken with calcium. Here are a few foods to get your dose from:

• Bananas
• Potatoes
• Walnuts
• Chickpeas
• Leafy greens

Magnesium

Alongside ensuring our whole bodies function properly, magnesium also plays a role in preventing and reducing fluid retention. Research shows that upping your dose of this nutrient, like with vitamin B6, may reduce the symptoms of swelling and bloating that may accompany premenstrual syndrome. But magnesium doesn’t just help flush out excess fluids, it also promotes muscle health and nerve function to help us maintain energy levels. So it’s no surprise that a lack of this stuck can increase your risk for heart disease, type 2 diabetes, high blood pressure and, yes, fluid retention. You’ll find this wonder nutrient in the following foods:

• Dark leafy greens
• Lentils
• Nuts
• Dark chocolate
• Whole grains

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