The Two Essential Nutrients Your Feet and Ankles Crave
Do you eat food? Well, of course you do.
Do you eat foods that benefit your feet and ankles? Hmm, not so sure about that, right?
This National Nutrition Month, we’re here to talk about two specific nutrients you need to support healthy feet and ankles:
- Calcium
- Vitamin D
These two nutrients are essential for building bone mass.
Each of us is genetically predisposed to reach a certain bone mass by the time we’re in our mid- to late-20s. But we won’t reach our peak if we’re not getting enough calcium and vitamin D. Furthermore, peak bone mass begins to decline as early as age 40. Continuing to feed your bones with these two nutrients will help prevent the excessive bone loss that can come with aging.
What to eat to get enough calcium
Calcium-rich foods include cheese, milk, yogurt, canned fish with bones, leafy greens, and edamame.
Foods high in vitamin D
Include these vitamin D-rich foods in your diet: cod liver oil, sardines, salmon, and canned tuna. Egg yolks, fortified cereals, fortified orange juices, and plant milks have lower amounts of vitamin D.
The author Michel Pollan, who’s written several books about the foods we eat, famously told us not to eat “anything your great-grandmother wouldn’t recognize as food.” That’s a warning to steer clear of highly processed foods, fast food, and stuff that comes with a lot of packaging. We would add that you should limit your intake of sugar-and-fat-laden cakes and cookies. Not only are they short on calcium and vitamin D, but they can also get you into trouble with your blood sugar and weight, putting you on a path toward prediabetes or diabetes.
Nourish your feet’s soft tissues, bones, and skin by eating whole foods in their natural state, making a special effort this National Nutrition Month to include foods high in calcium and vitamin D.
If you live in Fairfax County and have foot and ankle pain, feed your need for expert podiatric care at Clifton Foot & Ankle Center. Make an appointment with our board-certified podiatrist, Dr. Kenneth R. Wilhelm, at our office in Centreville, Virginia. Call (703) 996-3000 or contact us online.
