Vitamin C: for strong blood vessels
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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.
Vitamin D: to control inflammation
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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.
Potassium: Fluid balance
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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 ).
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