When we think of nutrition we generally think of our general health. Your diet can also affect your foot health. With March being National Nutrition Month we will look at ways to promote foot and ankle health through your diet.
-Vitamin C: Can decrease inflammation and help in ailments such as plantar fasciitis, tendonitis, and osteoarthritis. Look at foods such as citrus fruits, tomatoes, kale and spinach.
-Omega-3 Fatty Acids: Natural anti-inflammatory with helps reduce the impact of osteoarthritis. Foods such as fatty fish, nuts and seeds, and plant oils contain Omega 3.
-Anthocyanon: Decreases sugar absorption to decrease pain and inflammation. Look for fruits such as cherries, blueberries, and raspberries
-Magnesium: Can help decrease inflammation. This in turn helps with tendonitis, fasciitis, and arthritis. Whole grains, dark leafy vegetables, and legumes contain magnesium.
-Calcium: Increases bone density and reduces the risk of osteoporosis. Dairy products, leafy greens, and sardines contain calcium.
-Vitamin D: Helps to absorb Vitamin C to increase bone health and healing. Vitamin D is hard to get through food alone, but fish, mushrooms, and fortified foods contain Vitamin D. One may need an additional daily supplement though.
-Riboflavin: Helps with tone and elasticity of the skin. Riboflavin is in meats, nuts, and green leafy vegetables such as spinach.
-Omega-3 Fatty Acids: Promote cell membrane strength and increase skin moisture level. Foods such as fatty fish, nuts and seeds, and plant oils contain Omega 3.
-Vitamin B: Protects nerve endings and prevents cell damage. Look for Vitamin B in tuna, cottage cheese, salmon, eggs, and sardines.
While many foods can help foot health some foods can have harmful affects on the foot an ankle. Foods that are rich in purines, refined sugars, white flour, and vegetable oils can increase inflammation causing more pain. While one may do everything to try and protect the foot health, injuries can happen. Here at Castle Rock Foot and Ankle, we are available to help with all your foot and ankle needs. Cal 303-814-1082 or visit castlerockfootandankle.com for an appointment.