We often hear about what to eat for a healthy heart, beautiful skin, or weight loss. However, we should keep in mind that eating a balanced and nutritional diet affects all parts of the body, including the feet. Since each foot and ankle structure is made up of 26 bones, 33 joints, more than 100 muscles, tendons & ligaments, and skin, it is important to feed those anatomical features to help them function properly and prevent injury or disease.
You may be surprised at the types of nutrients some foods can provide. The following list are examples of foods you can eat to nourish your feet and ankles:
- Dairy Products – Milk and yogurt are great sources of Calcium and Vitamin D (in vitamin D-enriched products), which are necessary for building and maintaining strong bones.
- Dark, Leafy Greens – Who knew? Kale, Collard Greens, and Spinach all have calcium, which also contributes to strong bones. They also have many other vitamins, minerals, fiber, and water, so they get bonus points!
- Salmon, Olive Oil, Walnuts, and Seeds – These Omega-3 Fatty Acid-rich foods are necessary for combatting painful arthritis by reducing inflammation in joints. They also help reduce risk factors for heart disease.
- Turmeric, Ginger, and Cinnamon – These are anti-inflammatory spices that you can add for extra inflammation fighting power.
- Meats, Tofu, and Cottage Cheese – Muscles, tendons, and ligaments need protein to rebuild after a workout. Strong muscles and tissues will help to prevent injury and support proper gait.
- Raw Vegetables – Packed with minerals and vitamins, they also have many enzymes necessary for muscle tissue repair.
- Dark Chocolate, Pecans, and Wild Blueberries – These are delicious foods that are packed with antioxidants that help reduce inflammation and fight disease, like cancer. They are also great for protecting and nourishing the skin. Don’t forget, skin is on your feet too!
- Water – Experts say to drink at least 8 cups of water per day (depending on your body size). Adequate hydration has many benefits including: keeping your skin moisturized (preventing dry cracked heels), supporting muscle function, improving immune health, and aiding digestion.
- Sunlight – Yes, sunlight! While this is not a food, it’s necessary for your body to build it’s own Vitamin D. Get about 20 minutes per day if you can.
Additionally, exercise is important to benefit all parts of your body, from building strong bones to improving cardiovascular health. If you have foot or ankle issues, or want to learn more about nutrition for foot health, make an appointment with our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry by calling (410) 721-4505. Our team is ready to assist you at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie areas.