What Causes Water Retention and How to Avoid It

4. Vitamin B6 deficiency

The lack of vitamin B6 in the body often causes water retention.
The Journal of Caring Sciences published a study which involved women who experienced water retention due to premenstrual syndrome. The intake of vitamin B6 daily improved their condition.
Since it is water-soluble, it is best to consume it in the form of whole foods. Foods rich in it include tuna, sunflower seeds, pistachio nuts, potatoes with skin, dried fruits, chicken, lean beef, turkey, and bananas.

5. Magnesium Deficiency

Edema is often caused by the lack of magnesium in the body, which is an essential mineral for numerous bodily functions. Researchers have found that the daily dose of 200 milligrams can reduce water retention in women with premenstrual symptoms.
Therefore, make sure you consume more magnesium- rich foods, like nuts, whole grains, dried fruits, peas, spinach, dark green veggies, dark chocolate, and avocados.

6. Potassium deficiency

Potassium is vital for the proper function of cells, tissues, and organs in the body, and it regulates the water balance. If you consume high amounts of salt and not enough foods rich in potassium, you will experience edema.
Potassium reduces water retention as it reduces the sodium levels. Rockmelons, watermelons, and honey melons are especially rich in it.
The following plants have potent diuretic properties and thus effectively reduce water retention:

• Garlic
• Nettle
• Hibiscus
• Horsetail
• Dandelion
• Parsley
• Fennel
• Corn silk