Diet tips: Nutrition specialist lists 10 things your feet say about your health
Your feet can do more than just carry you around, they also might bare secrets about hidden nutritional deficiencies. From brittle nails to burning sensations, subtle changes in your feet can signal something as simple as missing vitamins and minerals. Knowing these signs can help you take control of your health overall.
What experts say “The feet are similar to warning lights on your body’s dashboard,” says Dr. Nikhil Arora, a podiatric nutrition specialist in New Delhi. “Subtle shifts — like unusual dryness, persistent numbness, or nail discoloration — are often early nutritional warning signs. Spotting these signs early can help prevent more serious health complications down the road.”(Image: Canva)
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Brittle or cracked toenails Brittle, splitting nails might mean low biotin, zinc or iron in your body. Insufficient availability of these nutrients impacts the production of keratin, a protein that maintains the strength and hardness of your nails. This may also be worsened if you are often putting your feet in water, using strong soaps, or just getting older. Over time, enriching your diet with whole grains, eggs, and leafy greens may help strengthen nails. (Image: Canva)
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Frequent foot cramps Spasms in the arches or toes can also be a sign of low magnesium, calcium or potassium—minerals that are necessary for muscle function. These deficiencies may disrupt nerve signals to the muscles, leading to unsought contractions. Staying hydrated and enjoying bananas, nuts, and leafy vegetables can mitigate cramping.(Image: Canva)
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Tingling or numbness A pins-and-needles feeling in the feet might be due to a vitamin B12 deficiency, which leads to nerve damage and even can result in lower red blood cell production. If left untreated, this can cause long-term nerve damage or neuropathy. Animal products like meat, dairy, or B12-fortified foods can help ensure levels are restored. (Image: Canva)
Pale or bluish feet Round, red spots on the feet that are very sensitive to pressure and easily bleed may be associated with iron deficiency anemia in which a low level of hemoglobin affects oxygen transport. This may also lead to fatigue, dizziness, and feeling cold. Eating iron-rich foods like red meat, lentils, and fortified cereals, in conjunction with vitamin C to help absorption, can all aid.(Image: Canva)
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Slow-healing cuts or wounds If your feet take longer to recover from small cuts, you may not be getting enough vitamin C, zinc or protein — all of which are important in tissue repair. Poor healing in wounds may also lead to increased risk of contracting infection. Foods like citrus fruits, seeds, lean meats and legumes can all help in promoting skin regeneration.(Image: Canva)
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Dry, flaky skin If your skin is constantly dry, it could be an indicator of not enough vitamin A, vitamin E, or omega-3 fatty acids in your diet – which helps keep the skin moist. Dry skin may also crack and be irritated or itchy. Foods like fish, nuts, seeds, and colorful vegetables will all help restore hydration to the skin.(Image: Canva)
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Swollen feet or ankles Chronic swelling may be a sign of protein deficiency or an imbalance in electrolytes that control fluid retention. This may also be made worse by poor circulation and kidney function. A balanced diet with the right amount of protein, and monitoring salt intake may help reduce the swelling.(Image: Canva)
Burning sensation Deficiencies of vitamin B – in particular, vitamin B6 and B12 that support healthy nerve function may cause burning feet. This is sometimes referred to as peripheral neuropathy and may worsen over time. Fortified cereals, fish and leafy greens are good sources of B vitamins. (Image: Canva)
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White spots on toenails Zinc is a key nutrient for growth and repair of the nails, so these spots are often associated with the mineral deficiency. These can also develop after a minor injury to the nail bed. Eating more pumpkin seeds, legumes (beans and peas) and whole grains may help reduce this issue.(Image: Canva)
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Ridges or lines in toenails Vertical ridges may be benign with age, while deep ridges or horizontal lines (called Beau’s lines) can indicate low levels of iron or B vitamins. Lines may appear after illness or stress interferes with nail growth. A well-balanced diet and good hydration can support healthy nail growth.(Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
