Half size smaller! Reduce edema and eat light potassium + E

I have edema again, what should I do? Office workers are busy with work, and it is common for them to work overtime and stay up late. However, in order to reward themselves, many people like to have a portion of fried chicken, braised chicken or salted chicken after work. In the long run, this not only develops a habit of heavy-tasting food, but also causes excessive sodium intake, leading to edema and even high blood pressure. Nutritionists suggest that if edema is caused by eating too much sodium, it is a good choice to eat light meals rich in vitamin E and potassium.

Vitamin E has strong antioxidant capacity and also has the effects of promoting blood circulation and acting as a diuretic and reducing edema.

Vitamin E is a diuretic and reduces edema. Vegetable oils and nuts are essential in diet.

Lin Ruiyuan, a nutritionist at Daqian General Hospital, said that vitamin E is a fat-soluble vitamin and one of the main antioxidants. Vitamin E has a diuretic effect, can promote blood circulation, improve metabolism, regulate hormone secretion, and help eliminate body edema. Especially for women with edema in the lower body, poor blood circulation can easily cause leg edema. They can consume more foods rich in vitamin E to help speed up blood circulation and prevent leg muscle relaxation.

Animal fats and oils contain very little vitamin E. In contrast, vegetable oils are the main source of vitamin E. Common sunflower oil, safflower seed oil, corn germ oil and soybean oil are all representative vegetable oils and oils. Secondly, people also supplement vitamin E from nuts such as peanuts, sunflower seeds and sesame seeds, as well as dark green vegetables. However, both vegetable oils and nuts are high-fat foods, and the amount of intake should refer to the recommendations of the Chinese daily dietary guidelines.

Potassium eliminates edema. There is a set of fruits and vegetables. Don't boil them for a long time.

As for potassium, it is an indispensable helper in eliminating edema. Nutritionist Lin Ruiyuan pointed out that potassium is the second most common cation in the human body, which helps the body excrete excess water, eliminate edema and lower blood pressure. A moderate intake of potassium-containing fruits and vegetables, including spinach, broccoli, celery, beetroot, alfalfa sprouts, grapefruit, bananas, tomatoes, apples, etc., can help the excretion of sodium and eliminate edema and swelling.

However, potassium is a water-soluble mineral and is easily lost during the cooking process. Boiled vegetables will lose about 30% of potassium. Eating them raw or steaming them is a relatively better choice.

Vegetables and fruits such as broccoli, alfalfa sprouts, apples, bananas and tomatoes are rich in potassium, which helps eliminate edema, but they should not be boiled for a long time to avoid potassium loss.

【Recommended light meal 1／Nut salad】

• Ingredients: 3 tablespoons of plain roasted nuts, 5 slices of romaine, 10 to 12 cherry tomatoes, 1 cucumber, 1/2 apple.

• Vinaigrette: 1 tablespoon chopped onion, 2 tablespoons olive oil, 2 tablespoons white wine vinegar, 1 teaspoon black pepper, 1/2 teaspoon salt, 1 teaspoon sugar, and a little lemon juice.

• practice:

  1. Wash the romaine with cold water, wipe off the moisture with a paper towel, and peel it into small pieces with your hands. Wash the cherry tomatoes, drain and cut each into 4 equal parts. Crush the nuts into coarse particles using a rolling pin.

  2. Arrange the romaine evenly on a plate and sprinkle with cherry tomatoes.

  3. Stir the vinaigrette evenly and pour it over the fruits and vegetables. Finally, sprinkle with chopped nuts.

[Recommended light meal 2/Celery Energy Drink]

• Ingredients: 2 cucumbers, 2 celery sticks, 1/4 red bell pepper, 1/2 bowl of pineapple, 30 cc honey, 50 cc lemon juice, a little ice, 250 cc cold boiled water

• practice:

  1. Wash and cut cucumber and celery into small pieces. Cut pineapple into small pieces and set aside.

  2. Put the chopped fruits and vegetables from step 1 into a blender along with honey, lemon juice, ice cubes and water, blend into juice, and pour into a glass.

  3. Remove the seeds from the red bell pepper, wash it, cut it into small pieces, blend it in a blender, and pour it over the vegetable and fruit juice prepared in step 2.

【Health Tips】:

Vitamin E and potassium are certainly important nutrients for eliminating edema, but you also need to pay attention to the dosage when consuming them. Nutritionist Lin Ruiyuan reminds that vitamin E is a fat-soluble vitamin and is easily accumulated in the body. If taken in excess, it can easily cause dizziness, headache, nausea and gastrointestinal discomfort, vomiting, diarrhea, fatigue, muscle weakness, night sweats and blurred vision. Moreover, vitamin E will enhance the effectiveness of anticoagulants. If you are taking anticoagulants, you must pay special attention to the risk of bleeding caused by vitamin E. Patients with kidney disease should pay attention to their potassium intake to avoid burdening their kidneys.