Natural supply
Oily fish (mackerel, sardines), animal products (eggs), fish oil, moderate sun exposure (15 min/day).
Supplementation:
A supplemental intake of 2000 to 5000 IU daily is often essential, particularly in winter.
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Potassium: the guardian of water balance
This essential mineral counteracts the effects of sodium and promotes the elimination of excess fluids. Its deficiency systematically leads to water retention.
Nature reserves
Tubers (potatoes), creamy fruits (avocados), leafy greens, tropical fruits (bananas), root vegetables.
Daily needs:
2600 mg for women and 3400 mg for men constitute the recommended intake, which can be increased up to 6000 mg under medical supervision in the event of significant edema.
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Omega-3: beneficial fatty acids
These polyunsaturated lipids exert a powerful anti-inflammatory action, often the cause of persistent swelling. They also optimize cardiovascular function.
Privileged sources
Oily fish (sardines, mackerel), shellfish, specific vegetable oils (linseed), nuts.
Nutritional tip:
Krill oil, which is better absorbed than traditional fish oil, is an excellent choice. A daily dose of 1000 to 3000 mg produces tangible effects.
In summary: a global approach for light legs
Include these key nutrients in your diet, engage in regular physical activity such as water walking or cycling , and consult a healthcare professional if symptoms persist.
