Water retention occurs when excess fluid builds up in the body and can cause swelling in the legs, feet, and arms. Sometimes it can be very painful but in most cases, this condition is not serious. Still, in some cases, water retention can be a symptom of heart failure or kidney disease. Women are more likely to suffer from fluid retention than men. This is due to hormonal imbalances and poor nutrition. However, in most cases, water retention is the reason for a sedentary lifestyle. Here are the most common causes of water retention and how to eliminate it:


It's important to track your daily water intake as dehydration leads to water retention in our body. The thing is that the body retains the water when it's dehydrated. Make sure you drink 8 glasses of clean water per day and avoid soda and drinks with caffeine.

Magnesium Deficiency

Magnesium deficiency is another thing that can lead to water retention. Magnesium is a mineral that is very important for our body. Magnesium deficiency can provoke serious illness. Therefore, it is important to keep the correct diet. However, the daily need for magnesium with food can completely cover the need for it. The magnesium content of plant foods is usually several times higher than that of animal products. You can take magnesium as a supplement. Eat magnesium-rich foods like dried fruits, spinach, dark chocolate, nuts, whole grains, peas, dark green veggies, and avocados.

Excessive Sodium Intake

People who do not drink enough water and consume high-sodium foods (bacon, ham, sausage, sardines, caviar) suffer from water retention as the body starts accumulating water. Therefore, it's better to limit foods rich in sodium in your diet. Note: avoid eating processed foods as they contain sugar and sodium which will lead to edema.

Vitamin B6 deficiency

Lack of vitamin B provokes the accumulation of excess fluid in the body, so it should be replenished by including in your diet foods rich in this vitamin: dried fruits, chicken, bananas, turkey, tuna, sunflower seeds, pistachio nuts, potatoes with skin, and lean beef. Eat a balanced diet. Refrain from excessive consumption of salty, fried, smoked foods, fatty and high-carb foods.

Potassium deficiency

Sometimes the reason for water retention becomes a lack of potassium in the body. In this case, you need to eat potatoes, seaweed, beans, lentils, dried fruits, and nuts, especially hazelnuts and almonds. The radish juice with hone and watermelons can also help with edema. Potassium is extremely important for our health as it regulates the water balance, and improves the function of tissues, body organs, and cells.

Here is the list of plants with diuretic effects that will help you reduce edema: Fennel, dandelion, parsley, garlic, hibiscus, horsetail, cornsilk, nettle