Abnormal fluid accumulation in the body is known as inflammation or edema. Peripheral edema is characterized by swelling in your ankles, feet, legs or hands. The most common causes of fluid retention in these areas include pregnancy, diabetes, blood clots, injury or obesity. However, swelling of the extremities may be an indication of a more serious problem, such as heart, liver or kidney failure. Consuming a healthy diet in conjunction with anti-inflammatory nutrients can help prevent excessive buildup of fluid in your ankles.
B Vitamins
The B complex family is a group of chemically related water-soluble vitamins. The B vitamins function in nearly every part of your body and are widely distributed in food. They are responsible for energy production, red blood cell formation, coenzyme function, healthy skin, good vision and a normal appetite. Eating vitamin B-rich foods, such as whole grains, dark leafy greens and sea vegetables, or supplementing with B vitamins can help reduce lower leg edema. Thiamine and folic acid are especially helpful in reducing inflammation.
Antioxidants
Vitamin C and E, beta-carotene and selenium are potent antioxidants. Antioxidants prevent oxidation from free radicals and repair damage to the body's cells. Antioxidant-rich foods include fruits, vegetables, whole grains and certain vegetable oils. Antioxidants help your body build collagen, maintain blood vessels, increase resistance to infection and reduce inflammation. Consuming vitamin C in mega doses between 500 to 1,000 mg daily, vitamin E in doses of 90 mg daily and beta-carotene in doses between 15 and 50 mg daily help reduce signs of edema. Consider taking multivitamins containing vitamins A, B, C, E and K with trace minerals such as selenium, zinc, calcium and magnesium.
Vitamin K
Vitamin K, known to help blood clot formation and bone health, is an important nutrient to tame inflammation and swelling. Elevated blood levels and high dietary intake of vitamin K have been linked to reduced levels of inflammatory markers. Vitamin K also is associated with the reduced risk of osteoarthritis, heart disease and other inflammatory conditions. Good sources of vitamin K include leafy greens and vegetable oils. It is important to work with your physician if you are taking blood-thinning drugs as vitamin K can interfere with their action.
Zinc
Found in meat, seafood, fish, poultry and nuts, the typical American diet is rich in the trace mineral zinc. However, if you suffer from chronic inflammation, your zinc levels may be lower than normal. Check with your doctor to find the right dosage of zinc you need, if any, to lower inflammation and lower extremity swelling.
Bioflavonoids
Bioflavonoids, or flavones, are a class of plant chemicals that act as strong antioxidant, anti-cancer, anti-allergenic and anti-inflammatory agents when metabolized by your body. Bioflavonoids are present in citrus fruits, vegetables, tea, and wine. They also are available as a dietary supplement. They should be part of any natural anti-inflammatory regime to reduce pain and swelling. Many bioflavonoid vegetables have diuretic properties as well. Eating asparagus, beets, pineapple, pumpkin, onion, leeks, garlic, grapes, parsley, green beans and leafy greens pack a double punch against inflammation.
References
- University of Maryland Medical Center: Edema
- Women to Women; Reducing Inflammation --- The Natural Approach; Marcelle Pick; April 2011
- Healthier You: Anti-Inflammatory Nutrients; Bonnie Jenkins
- Colorado State University Extension; Water-Soluble Vitamins; J. Anderson, et al.; August 2008
- Colorado State University Extension; Fat-Soluble Vitamins; J. Anderson; August 2008
- "Biogerentology"; Inflammation, Genes and Zinc in Aging and age-related Diseases; Vasto S, Mocchegiani E, Candore G, et al.; 2006
