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Cracked heels are a common problem that can make your feet feel sore and look rough. When the cracks are just on the superficial layer of skin, you may not notice any significant discomfort. However, if you leave these cracks untreated, they can extend into the deeper layers of the skin, causing bleeding and increasing therisk of infections.
Cracked heels can happen for many reasons, including different health conditions and some nutritional deficiencies.
Lack of certain vitamins in your body is among the major causes of cracked heels. It’s because different vitamins including vitamins A, C, and E, play essential roles in maintaining skin health and repairing skin tissues. When there is a deficiency of these vitamins in your diet, it impacts skin health and leads to skin issues like cracked heels.
Vitamin deficiencies are more common than you’d think. Areport by WHO shows that over 2 billion people worldwide lack essential vitamins and minerals.
Different vitamins play a significant role in keeping your skin healthy. A lack of these vitamins can cause dry skin and cracked heels. These include:
Vitamin A is essential for thegrowth of healthy skin tissues.Studies show that about 45% of the US population lacks adequate amounts of vitamin A in their bodies. When your body isdeficient in vitamin A, it can causedry and scaly skin. This type of skin can lead to cracks on your heels. Some commonsigns of vitamin A deficiency are:
Dry or rough skin
Dry eyes
Night blindness
Lung infections
Poor wound healing
Vitamin C is important for skin repair as ithelps your body make collagen. Collagen maintains skin elasticity and firmness while reducing wrinkles.Reports show 45% of the US population is vitamin C deficient. Since lack of vitamin C causes skin to be weak and dry, it can also cause cracks on your heels. Othersigns of vitamin C deficiency include:
Dry, scaly skin
Slow wound healing
Bleeding gums
Fatigue
Eye bruising
Vitamin B3, also known as niacin, helps maintain healthy skin in many ways. Itimproves the skin barrier and keeps the skin moist, reducing dryness and cracks on the skin. So if you are vitamin B3 deficient, you are more likely to experience cracked heels.
Somesigns of vitamin B3 deficiency are:
Dry skin
Skin rashes
Fatigue
Vitamin E is a powerful antioxidant that helpsprotect your skin from damage. Areport shows that about 84% of people in the US are vitamin E deficient. A lack of vitamin E can lead to dry and irritated skin which can lead to cracks in the heels.
Signs of vitamin E deficiency can include:
Dry and flaky skin
Slow healing of wounds
Muscle weakness
Vision problems
You may have adequate levels of key vitamins but still experience cracked heels. This is because vitamin deficiencies are not the only cause of this condition.
Some other common causes include:
People withdiabetes often experienceperipheral neuropathy, a condition that damages nerves in the feet. This nerve damage canimpact sweat glands, reducing sweating in the feet. Over time, this decreased moisture and dry skin makes your heels more susceptible to cracking.
Diabetes can also damage blood vessels and lead todecreased blood flow to the feet. This can slow the healing process in the feet and cracks may continue to expand and become more painful over time.
Hypothyroidism, a condition where the thyroid gland is unable to produce sufficient thyroid hormones, canlead to decreased sweating and dry skin. This dryness reduces the elasticity of skin tissues and makes them more prone to cracking. This effect is more prominent on the weight-bearing areas of the skin, like heels.
Eczema is a skin condition where a person experiencesinflammation, redness, and itching on the skin. When this conditionaffects the feet, it can cause the skin of the feet area to become extremely dry and scaly. Over time, this dryness leads to cracks, especially on the heels where pressure is applied while walking or standing.
In addition to vitamins, different nutrients are also important for skin health. For example, omega-3 and omega-6 fatty acids help keep your skin moisturized and prevent dryness. Similarly,studies show that zinc and selenium are important for skin repair. Deficiency of these nutrients in your body can make your skin dry and prone to cracking.
Protein is essential for maintaining many body functions, including skin health. Protein is a building block of your skin tissues. Ithelps form collagen and other structures that keep your skin strong. Protein deficiency can impair the healing of skin tissues, and you may notice cracks on your heels because of this deficiency.
If you think you might not be getting enough protein in your diet, which is morecommon among vegans, you may consider protein supplements. If you are looking for quality plant-based protein supplements, we recommend you useOrganic Protein Powder to meet your daily protein requirements.
In addition to protein, this supplement also provides you with dietary fiber. Fiber is important for people with cracked heels due to diabetes because ithelps regulate blood sugar and reduce complications.
There are many ways you can promote skin health and prevent cracked heels. These include some dietary modifications, home remedies, and prescribed medications.
Certain foods can help you get the right nutrition to heal skin tissues. We recommend you eat the following foods to help prevent your cracked heels:
Fruits like oranges and strawberries are a rich source of vitamin C.Studies show that vitamin C helps your body make collagen, which repairs your skin tissues.
Fruits like watermelon and mangoes are excellent sources of vitamin A, whichpromotes the growth of healthy skin cells. Avocados offer vitamin E, which has antioxidant properties andprotects your skin from damage.
Vegetables offer essentialvitamins and minerals for supporting skin health. For example, carrots and sweet potatoes are rich in vitamin A. Bell peppers and broccoli contain plenty of vitamin C, and spinach contains a good amount of vitamin E.
Regularly eating these vegetables can help meet your vitamin needs and improve skin health. Vegetables like spinach and peas are a good source of zinc, which isimportant for skin repair and may help fix cracked heels.
Astudy shows thathealthy fats, like omega-3 and omega-6 fatty acids, are important for maintaining skin function and appearance. Anotherstudy shows that these fats can improve the skin barrier, which helps retain moisture and lowers the risk of dryness and cracking.
Foods like salmon, walnuts, and flaxseeds are good sources of omega-3 fatty acids. You can get omega-6 fatty acids from vegetable oils such as safflower, sunflower, and corn oil.
Since protein is essential for the synthesis of collagen, which helps repair skin tissues, you must incorporate protein-rich foods into your diet to fix cracked heels. Lean protein sources like chicken breast, turkey, egg whites, andprotein powders can help you meet your daily protein requirements and improve cracked heels.
In addition to dietary changes, some home remedies can help repair cracked heels. These include:
Moisturizing is one of the most important steps in fixing cracked heels. Dry skin is more likely to crack, and moisturizing keeps the skin soft and hydrated. Moisturizers alsoimprove skin barrier function, which stops cracks from getting worse.
Thick moisturizers, such as petroleum jelly, are effective and easy-to-use products for fixing cracked heels. For best results, you can apply a thick layer of moisturizer before bed and wear socks overnight to trap moisture.
Soaking your feet in warm water can help soften dry and cracked skin. You can add ingredients like lemon juice or vinegar to the water as they help remove dead skin from the heels.
To do a foot soak, fill a bucket with warm water and soak your feet for 10 to 15 minutes. Afterward, gently dry your feet and apply a moisturizer.
Natural oils are great for keeping the skin soft and hydrated. Coconut oil and olive oil are some of the best options for applying over cracked heels.
Coconut oil hasantibacterial properties that help prevent infections and it deeplyhydrates the skin. Olive oil is rich in healthy fats that repair andnourish dry skin.
Some over-the-counter creams or prescription medications can also help improve cracked heels. These include:
Urea is an ingredient found in many foot creams. Astudy shows that creams containing urea as a primary active ingredient are beneficial for improving dry skin.
Anotherstudy shows that urea plays an important role in the preservation of skin hydration and integrity. It also has antibacterial and anti-inflammatory properties that helpimprove skin health and lower the risk of complications from cracked heels.
Salicylic acid is often used in skincare products combined with urea.Studies show that salicylic acid acts as a peeling agent and can help remove dead skin cells, making it beneficial for treating cracked heels.
Studies also show that salicylic acid prepares the skin to absorb moisturizers better. Using a small amount of salicylic-containing lotion on your heels once a day can lead to significant improvement.
If your heels are very dry and itchy, a skin specialist may recommend hydrocortisone cream. This is a mild steroid cream that reduces redness, itching, and inflammation. In most cases, it is used alongside a moisturizer for better results.
Superfood powders are rich in vitamins, minerals, and antioxidants. They can be a good addition to your diet if you are looking to improve your skin health.
A quality superfood powder is third-party certified likeGreens Superfood. It is made from whole fruits, vegetables, and other natural ingredients. Such superfood powders provide you with many essential vitamins and minerals for maintaining skin health and improving overall body functioning.
They are also easy to use, as you can add a scoop of superfood powder to your morning smoothie or juice to boost your nutrient intake.
Cracked heels can be a sign of a vitamin deficiency, especially vitamins A, C, B-3, and E. When your body is deficient in these vitamins, this causes dryness and cracking of the skin.
Health conditions like diabetes, thyroid problems, eczema, and other nutritional deficiencies can also cause this problem. Home remedies and certain medications can effectively remove the dead skin of cracked heels and support healthy skin formation.
A balanced diet that includes fruits, vegetables, healthy fats, and lean proteins is also needed to improve your skin health and prevent cracking. One way to have enough vitamins and nutrients in your diet for healthy skin is through superfood powders.