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  • Dr. Gina Mendoza

Eat for Your Feet (and Ankles)

Eat for your feet and anke.s

Healthy, pain-free feet are an important foundation for good health. When your feet are achy, inflamed, and tired, it can make it difficult to do much of anything. Daily duties can be very painful. And forget about reaching your fitness goals.

What foods are best to enhance foot health? Try these tips:

Eat for Your Feet: Get Plenty of Vitamin D and Calcium

Eating a diet rich in vitamin D and calcium can promote optimal foot health by reducing your risk of osteoporosis. Osteoporosis is a disease that decreases the density of the bones and increases the risk of fractures, or breaks in the bone. One of the first locations exhibiting osteoporosis can be the feet, and a stress fracture may be the first sign. Calcium is an essential component to building strong bones, and vitamin D can assist with absorption.

A diet full of vitamin D and calcium may prevent and even slow down the progression of osteoporosis. Foods rich in these nutrients include dairy products and green leafy vegetables. This list includes milk, yogurt, cheese, collard greens, and broccoli. Your body can also produce vitamin D from sun exposure. Talk to your doctor about supplements to ensure that you are getting a sufficient amount.

Make Citrus Your Good Friend

Foods high in vitamin C can reduce inflammation, which is a common cause of plantar fasciitis. Plantar fasciitis is a frequently-seen condition involving swelling of the connective tissue on the bottom of the foot. It makes bearing weight and walking very uncomfortable. Consider increasing your intake of vitamin C and bioflavonoids. These anti-inflammatory nutrients can be found in citrus fruits, berries, and broccoli.

Try B Vitamins to Combat Neuropathy

Neuropathy is a challenging medical condition that can cause numbness, tingling, or pain in the feet. Foods high in B vitamins can improve some causes of neuropathy and are vital to good nerve health. To reduce your risk of vitamin-deficiency neuropathy, be sure to round out your diet with beef liver, beef, tuna, cottage cheese, sardines, eggs, and salmon.

Good foot health is the foundation for overall well-being. By loading up your diet with calcium-rich foods, citrus fruits, and proteins packed with B vitamins, your meals can help you pave the way to wellness.

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