Our feet form the foundation for our whole body. The foods we eat can help support healthy feet with every step that we take.
Build a solid foundation: Protein, vitamins A,C,D, & E, and minerals calcium, magnesium, and zinc keep our muscles, tissue, and bones healthy. This can help prevent issues like broken bones and sprains.
To support bone and tissue health include:
- Carrot, sweet potato, spinach, or beef liver for vitamin A.
- Fatty fish, egg yolk, mushrooms (UV exposed), fortified cereals, and fortified milk for vitamin D.
- Broccoli, potatoes, and citrus fruits for vitamin C.
- Avocado, oils, nuts, and seeds for vitamin E.
- Dark leafy greens, dairy, and fortified plant milks for calcium.
- Green leafy vegetables, beans, nuts, and whole grains for magnesium.
- Oysters, red meat, poultry, or lentils for zinc.
Reduce inflammation:
Including antioxidant-rich foods like fruits, vegetables, nuts, and seeds helps reduce inflammation from issues like plantar fasciitis, arthritis, and gout. Omega-3 fatty acids in fish and flaxseeds also help.
Support blood flow for healthy nerves:
Support blood flow with water and vitamin E, and include vitamin B12 (from meat, fish, dairy, or fortified foods) and iron (from meat, fish, or beans) for healthy nerves.
Hydration for healthy skin and joints:
Drinking water helps prevent dehydration which can lead to dry skin, cracked heels, and foot cramps. Drink enough water to keep skin moisturized and joints lubricated.
Epsom Salt Foot Soak
Try a Magnesium-rich Epsom salt foot soak to promote relaxation and soothe tired, achy feet
Items Needed:
- Bathtub or large bowl
- 1/2 cup Epsom salt
- Warm water
- A few drops of diluted essential oil such as lavender or eucalyptus
- Lotion
- Towel
Instructions:
- Fill a bathtub or bowl with enough warm water to cover your feet.
- Scoop 1/2 cup of Epsom salt into the warm water.
- Soak feet for 30-60 minutes.
- Dry feet (top, bottom, in between toes) and moisturize feet (no lotion in between toes)
- Repeat up to 2 times per week
Check out these summer foot care tips from the CHN Podiatry Team.