Good Nutrition = Healthy Feet
Most people never stop to think about it, but the foods you eat affect your feet! Sure, you already know the advantages of eating healthy foods to ensure good health. And while we think about food as it pertains to heart health and weight management, we don’t typically associate it with our foot health. And because this is National Nutrition Month, today Dr. Ross Cohen of The Foot & Ankle Center of Maryland in Anne Arundel County, Maryland is sharing 4 food choices for keeping your feet healthy.
What foods are good for promoting foot health?
It’s the nutrients such as proteins, fats, carbohydrates, minerals, and vitamins that are the basis of nutritional health. And as we know, not all food is created equal. The more processed our food is the more the nutritional quality and benefit are diminished. That’s why choosing your food wisely can have a dramatic effect on your overall health and foot health.
1. Whole Grains: These help you feel full, and reduce blood cholesterol, thereby reducing your risk of heart disease. Eating whole grains can also lower the chance of Type-2 diabetes by controlling blood sugar levels. These foods include oats, rye, barley, wild and brown rice, quinoa, cracked wheat, and whole wheat,
2. Omega 3 Fatty Acids: These acids help to decrease inflammation and can be found in fatty fish like salmon, mackerel, and tuna. They can also be found in soya, flax, linseed oils, walnuts, avocado, and grapeseed oil. Fish oil supplements are a great choice as well.
3. Vegetables and Fruits: Berries have antioxidants, which fight disease and have anti-inflammatory properties. Fruits that are high in Vitamin C are also great for collagen production, which makes up all the ligaments and tendons in your body, including the ones in your feet!
Leafy green vegetables and beans also contain antioxidants, complex carbohydrates, fiber, and iron, all of which help to prevent Type-2 diabetes, high cholesterol, and obesity. Kale, Brussel sprouts, and broccoli aid calcium absorption, which is vital for reducing the risk of osteoporosis.
4. Calcium and Vitamin D: The body loses calcium daily, so it needs to be refilled through the foods we consume. Vitamin D aids calcium absorption, and this dynamic duo builds strong bones.
Your body makes Vitamin D when your skin is exposed to the sunshine. Get outside every day and enjoy 15-20 minutes of sunshine to elevate your Vitamin D levels. This will maximize your calcium absorption from the foods you eat! To raise the calcium in your diet, include dairy foods, nuts and seeds, and leafy green vegetables like spinach and kale, which are high in calcium.
We’re all aware of the benefits of good nutrition, and your whole body - including your feet - will be grateful for your improved nutritional habits. In return, your body will repay you by allowing you to remain active and do the things you love the most.
If you have questions regarding which foods affect your foot health, contact the office of Dr. Ross Cohen of The Foot & Ankle Center of Maryland in Glen Burnie, Maryland at (410) 761-3501 today to schedule a consultation.