Top 5 nutrients to reduce swelling in feet and legs

Fatty Acids	Reduces inflammation	Salmon, walnuts, flaxseeds	May ease puffiness and heaviness
Magnesium	Supports fluid balance	Almonds, spinach, dark chocolate	Helps reduce retention
Vitamin B6	Natural diuretic effect	Chicken, fish, potatoes	Promotes fluid excretion
Vitamin C	Strengthens vessels	Citrus fruits, bell peppers, strawberries	Supports vessel integrity
Vitamin B1 (Thiamine)	Aids heart and circulation	Pork, seeds, whole grains	Prevents deficiency-related edema

Incorporating these nutrients feels straightforward with small changes.

Start with meals — Add salmon twice weekly for omega-3s or snack on almonds for magnesium.