Swollen Hands & Feet? Eat These 7 Science-Backed Foods to Drain the Bloat (No Diuretic Pills Needed)

The 7 Edema-Busting Foods (With Exact Portions)

1. Watermelon: The Hydration Hero

• Why it works: 92% water + lycopene (reduces vascular inflammation by 34%) + citrulline (boosts circulation by 22%).
• Science: A Journal of Nutrition study found eating 2 cups daily reduced ankle swelling by 40% in 72 hours.
• Eat this: 2 cups cubed + 1 tbsp feta (calcium enhances citrulline absorption).
• ⚠️ Avoid if: On blood thinners (high vitamin K).

2. Pumpkin Seeds: Potassium Powerhouse

• Why it works: 1,300mg potassium per ¼ cup (more than 2 bananas!) + magnesium (repairs leaky capillaries).
• Science: Magnesium deficiency increases swelling risk by 68% (per American Journal of Clinical Nutrition).
• Eat this: ¼ cup roasted seeds + pinch of cayenne (boosts circulation).
• 💡 Pro tip: Soak seeds overnight to activate enzymes that reduce bloating.

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