Thursday, 23 June 2016

Nutritional Deficiencies that Cause your Cracked Heel

Thick dry skin may start building up around your heel. The accumulated dry skin already lacks moisture, and when it is coupled with excessive foot activity, you end up with cracked heel. When you have heel fissure, it doesn’t really go well with your fashionable footwear. If left untreated, cracked heel can cause you great discomfort, severe pain, and even bleeding.

Generally heel fissures affect the outer layer of the skin, but in severe cases the internal layers of dermis can get affected too. The root cause of all these heel problems can be traced to certain nutritional deficiencies. Here we take a look at five key deficiencies – of vitamins and minerals.

Vitamin A

When it comes to promoting cell division and growth, vitamin A plays a key role: consume more of green vegetables, milk, eggs, carrots and orange to enrich your body with this important vitamin. Recommended daily consumption for adult women is 700 mcg, and for adult men 900 mcg.

Vitamin C

Cracks or wrinkles appear when free radicals begin destroying the structural support of elastin and collagen to your skin. Start taking more of citrus fruits and green vegetables to supplement your body with an adequate dose of vitamin C. Recommended daily consumption of this essential nutrient for different age groups of men and women ranges from 75 mg to 120 mg. Consumption of more than the recommended dose may lead to some other problems.

Vitamin E

Vitamin E serves almost the same purpose as vitamin C: it protects your skin cells from the harmful effect of free radicals. It acts as a powerful antioxidant, and can help keep the skin cells strong and smooth. Raise your daily consumption of nuts, green vegetables, whole-grain products and fortified cereals to replenish your body with more of vitamin E. Regular recommended consumption of vitamin E is 15 mg per day.

Omega 3 Foods

Your daily diet must contain a total of at least 4,000 milligrams of omega-3 fatty acid, in the form of salmon fish oil, cod liver oil, walnut, herrings, flax seeds, tuna, white fish, egg yolk, sardines, anchovies, etc. This is an important nutrient which assists your blood circulation. Omega-3 can help heal wounds, enhance skin integrity and reduce inflammation. Make sure that your diet contains all the three types of omega-3 fatty acids.


Your body needs enzymes to improve the condition of skin cells, and zinc provides exactly the same. Daily intake of Zinc can benefit your body in multiple ways. It serves to keep your cells growing, and has a specific wound-healing capacity.

Adding zinc to your daily diet is not that tough, as there are many foods which contain this essential mineral. Take more of red meat, oysters, poultry products, whole grains and seafood to nourish your body with this essential mineral. Daily recommended intake for adult men is 11 mg, and for adult women 8 mg.

If your body misses any of the above nutrients, your heel will register the negative impact sooner rather than later. Do include these vitamins and minerals in your daily diet, following the guidelines. If your cracked heel continues to bother you even after revising your diet chart, it is best to consult a podiatrist for specialized assistance.

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