How to Eat Right for Your Foot Health-4 Best Foods for Healthy Feet

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Proper nutrition is a vital part of achieving better health,  including improved foot health.  Healthy feet means strong bones, no inflammation in your joints and soft tissue, proper nerve functioning,  healthy skin and nails, and good circulation.  Many people do not realize the affect several diseases and medical conditions have on the their feet.  One such disease is Diabetes mellitus, which can cause serious foot problems.  Diabetes can lead to conditions that include diabetic peripheral neuropathy (loss of normal nerve function) and peripheral vascular disease (loss of normal circulation).  These conditions can lead to diabetic foot wounds, infection and even amputation.  Another medical condition that commonly affects the feet and ankles is osteoarthritis.  Osteoarthritis (OA) is the most common form of arthritis and is a chronic condition caused by the breakdown of cartilage that cushions the ends of the bones where they meet to form joints.  This breakdown causes the bones to rub against each other, causing stiffness, pain and loss of movement in the joint.  The most common area in the foot to be affected is the big toe joint but can also affect the midfoot.  The ankle can also be affected causing stiffness and decreased motion of the joint. 

Tart cherries for joint pain and inflammation.  Scientists have actually proven the old remedy of using tart cherry juice to help alleviate painful osteoarthritis and gout flare-ups.  In a study of 633 participants, Boston University Medical Center researchers found that eating at least 10 cherries a day protected those with existing gouty arthritis from recurrent attacks.  These positive effects can be attributed to anthocyanins.  These are pigments found in plants that have powerful antioxidant and anti-inflammatory properties.  Anthocyanins are found in red and purple fruits, including blueberries, raspberries and cherries of which tart cherries contain the highest levels.  A more recent study from 2014 in The Journal of Functional Foods showed drinking Montmorency tart juice reduced blood levels of gout-causing uric acid and increased specific anthocyanin compounds in the bloodstream.  

Vegetables such as green leafy collard greens, kale and spinach.  Collard greens contain bone healthy levels of both calcium and Vitamin K.  According to the Harvard School of Public Health, 1 cup of collard greens contains 357mg of calcium (more than a glass of milk!) However, it is not always easy to eat 1 full cup of collard greens and consuming 1/2 cup will still give you a beneficial amount of vitamin K and calcium.  Calcium, vitamin K and vitamin D help keep your bones healthy and strong.  Our feet are made up of 26 bones each at risk of osteoporosis. Osteoporosis is when the bones become weak and brittle making them susceptible to fractures.  Hormonal changes as well as a decrease in vitamin D and calcium, can be a cause of this debilitating disease.   There are plenty of vegetarian sources of Vitamin K, D and calcium.  Higher risk of bone fractures have been associated with inadequate intake of vitamin K.  Vitamin K helps with calcium absorption and decreases urinary excretion from the body. Kale contains 547mcg of vitamin K or 684% per serving. Calcium helps prevent bone loss as well as maintain a healthy metabolism and alkaline environment in the body.  Another foot healthy green is spinach.  Spinach and other dark green vegetables are very high in B vitamins.  B vitamins, particularly folate, are vital for nerve health and are important for the prevention and management of peripheral neuropathy.  Over 60% of people with diabetes have some form of neuropathy.  Neuropathy is a condition where nerve function begins to deteriorate and it usually attacks the feet before other parts of the body.  Including leafy green vegetables like spinach in your diet can help diminish the effects of nerve damage.  
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Wild Salmon and other wild "fatty fish" are rich in omega 3 fatty acids.  Omega 3's have a natural anti-inflammatory effect, which has been proven to reduce the effects of both rheumatoid and osteoarthritis in the feet as well as other parts of the body.  Another benefit of Omega 3's is to decrease the clumping of platelets in the blood stream.  Platelet clumping or coagulation, is a direct cause of blood clots in the veins, called deep vein thromboses (DVT's), which commonly affect the lower extremities.   DVT's in the calf are very painful and can become a life-threatening condition because a piece of the clot can break off and circulate to the lungs.  Including omega 3's in your diet can greatly reduce the risk of DVT formation.  Omega 3's also promote skin health and help to maintain an appropriate moisture level.  The feet tend to have very dry, dehydrated and cracked skin.  It is also important to note that once omega 3 is in the body, it also gets converted into the fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).  Aside from algae, if you are vegetarian or vegan there are basically no plant based sources of DHA or EPA.  There are some plant based sources of Omega 3's such as flaxseeds and winter squash.  In order to maintain appropriate DHA and EPA vegans and vegetarians should strive to exceed the recommended daily intake of omega 3 while keeping their omega 6 intake low (vegetable oils, shortenings, pine nuts, sunflower seeds, pastries).  

Pineapple contains bromelain which is a powerful enzyme that has helpful properties.  Pineapple has been used for hundreds of years in Central and South America to reduce inflammation.  Bromelain is derived from the stem and juice of pineapples.  There have not been many published studies of its benefits however, bromelain has been shown to speed healing by reducing inflammation and swelling. A study published in Phytomedicine found that bromelain may be effective in alleviating the symptoms of mild knee pain and improving the quality of life of individuals suffering from this condition.  Bromelain also minimizes the occurrence of bruising, which is particularly beneficial for recovery from foot and ankle surgery and injury.   Pineapple consumed for healing after surgery should be raw and unprocessed, canning or pasteurizing will damage the important enzymes.  Raw pineapple also contains vitamin C and other minerals to help boost your immune system, promote collagen formation and speed up the healing process.  


*Before beginning a new diet or taking supplements please consult with your physician.