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Eating Right for Your Feet

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We know that fruits and vegetables have many health benefits for our body, but what about specifically for our feet. There are benefits in many different foods that may affect your feet and help to prevent injury and maybe even help you run faster. Here is a list of some foods that give a little extra something for your feet.

  • Faster Running - Beets: In a recent study done at Saint Louis University, published in April 2012 in the Journal of the Academy of Nutrition and Dietetics, it was found that cooked beets can help improve a runners performance. The key factor in the beets is nitrate. A group of 11 runners were tested running two 5 kilometer races on a treadmill. They ate baked beets (7 ounces) containing around 500 milligrams of nitrates before running. The runners went about 3 percent faster than usual and decreased their usual running time by 41 seconds. The experts of this study say that for the best results, the beets should be eaten 60 minutes before running.
  • Inflammation Reducer - Omega-3 Fats: One of the biggest sources of omega-3s is fish, especially salmon. Flax seeds and walnuts are also high in omega-3s. Omega-3s help to reduce inflammation which is great news for the feet. Inflammation in the feet can lead to plantar fasciitis, and other problems. So, keep eating your omega-3s and you may reduce the risk of painful plantar fasciitis.
  • Circulation Foods: Many people suffer from poor circulation in their feet so be sure to keep these following foods on your list if you are one of them:


Dark Chocolate

Cayenne Pepper

Sunflower Seeds

Root Ginger


Goji Berries




  • Fluid Balancer - Bananas: If your feet are bloated and uncomfortable go eat a banana. Bananas are rich in potassium which helps to relieve fluid retention.

If you are looking for specific foods to help combat certain problems in your feet try some of these and see if how they work for you. Also, make sure to contact Dr. Evan Merrill if you ever have any questions or are suffering from foot pain. At Southern Oregon Foot & Ankle, we understand your foot health needs. Make an appointment by calling 541-776-3338, or request an appointment online.

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