What to eat for healthy nerves? Suggestions for nerve-boosting foods

The nervous system is a complex network connecting the brain to the entire body, playing a crucial role in controlling all activities, from sensation and thought to movement. For this system to function smoothly and efficiently, diet plays a vital role. So, what should we eat for healthy nerves? Let’s explore some nerve-boosting foods through the following article.

1. How does diet affect the functioning of the nervous system?

The nervous system plays a role in almost every aspect of our health and well-being. It controls daily activities like waking up, automatic functions like breathing, and complex processes like thinking, reading, remembering, and feeling emotions. Essentially, the nervous system is responsible for:

• Brain development and maturation.
• Sensation (like touch or hearing).
• Perception (the process of recognizing and receiving information)
• Thoughts and emotions
• Learning and memory
• Movement, balance, and coordination
• Sleep
• Healing and rehabilitation
• Stress and the body’s response to stress
• Aging
• Respiration and heart rate
• Body temperature
• Hunger, thirst, and digestion
• Puberty, reproductive health, and fertility

Since the nervous system holds such diverse roles, the food we consume daily is crucial. It needs to provide sufficient essential nutrients for the growth, maintenance, and repair of nerve cells. A balanced diet rich in vitamins, minerals, and antioxidants can help:

• Enhance neurotransmission: Nutrients like B vitamins, magnesium, and amino acids play a vital role in the production and release of neurotransmitters, facilitating communication between nerve cells.
• Protect nerve cells: Antioxidants like vitamin C, vitamin E, and flavonoids help neutralize harmful free radicals, safeguarding nerve cells from damage and aging.
• Provide energy for the brain: Glucose is the primary source of energy for the brain. A diet rich in complex carbohydrates like whole grains, fruits, and vegetables provides a steady supply of glucose for efficient brain function.
• Support myelin production: Myelin is the protective sheath that covers nerve fibers, enabling rapid signal transmission. Nutrients like vitamin B12 and omega-3 fatty acids are essential for myelin production.

2. What to eat for healthy nerves?

If you’re interested in “taking care” of your nervous system and ensuring it functions at its best, try incorporating the following foods into your diet:

• Lean Protein: Lean protein sources like fish and poultry can help keep blood cells and nerves healthy as they are rich in vitamin B12. Vitamin B12 supports the central and peripheral nervous systems. It also ensures efficient nerve impulse transmission. Fish, such as salmon, is an excellent source of Omega-3 fatty acids that can support nerve healing.
• Dark leafy greens: Leafy greens are not only rich in fiber and other nutrients but also contain magnesium, Vitamin B complex, Vitamin C, and Vitamin E, all crucial for nervous system function. Magnesium helps calm the nervous system, making it beneficial during stressful periods. Spinach, broccoli, and kale also contain a micronutrient called alpha-lipoic acid, which helps prevent nerve damage and improve nerve function.
• Nuts: Provide vitamin E, magnesium, selenium, and omega-3 fatty acids, supporting nerve health and memory. Consuming nuts like cashews, almonds, and walnuts is helpful in supporting nerve function as they are rich in Vitamin B. Nuts also help you feel fuller for longer as they contain healthy fats, which can help prevent overeating.
• Whole grains: Rich in fiber, B vitamins, and magnesium, providing a steady energy source for the brain and anti-inflammatory benefits. Brown rice, oatmeal, quinoa, whole wheat, or sprouted grain bread are excellent options you can consider.
• Eggs: Eggs are rich in choline and B vitamins. Choline is a nutrient used by the brain to produce acetylcholine, a neurotransmitter important for communication between brain cells and memory. The quality of eggs is also crucial, so look for eggs from free-range hens.
• Fatty Fish: Abundant sources of Omega-3, DHA, and EPA, helping build and protect nerve cells. These essential fatty acids play a vital role in the formation of myelin, the protective sheath around nerves. If deficient, the myelin sheath weakens, making nerves more vulnerable to damage. Therefore, getting enough Omega-3 from fatty fish like salmon, sardines, herring, and mackerel is essential for maintaining a healthy nervous system.
• Fruits and berries: Eat at least one fruit daily to help heal damaged nerves. Berries, peaches, cherries, red grapes, oranges, watermelon, avocados, pomegranates, and many others contain flavonoids and antioxidants, offering anti-inflammatory benefits and brain protection. Additionally, grapes, blueberries, and cranberries are found to be full of a powerful anti-inflammatory compound called resveratrol.
• Dairy products: Provide calcium, vitamin D, and protein, supporting bone and nervous system health.
• Vegetables: Zucchini and sweet potatoes offer several benefits for nerve health. They are rich in vitamins A and C, potassium, and magnesium, providing antioxidant capabilities for cells. Sweet potatoes also contain natural anti-inflammatory compounds.

3. Points to Note

Besides the question of what to eat for healthy nerves, you should also be aware of foods to avoid in order to protect the health of your nervous system. Some foods and drinks that should be limited include:

• Foods high in sugar: Sugar can worsen nerve pain and discomfort, so it’s best to avoid foods high in sugar, such as sugary snacks, desserts, and processed foods.
• Fried foods: Fried foods are unhealthy and can make neuropathy symptoms worse. They are also difficult to digest and can cause stomach pain.
• Gluten-containing grain products: People with neuropathy should consider avoiding refined carbohydrates such as white bread, pasta, pizza, crackers, and other snacks. Recent studies have shown a link between gluten sensitivity and nerve pain, so it’s best to choose the unrefined carbs listed above.  
• Alcohol and caffeine: Alcohol is a toxin that can damage nerve cells and worsen neuropathy symptoms. It’s best to avoid alcohol if you’re living with neurological conditions.

4. Conclusion

Diet plays a vital role in maintaining the health of the nervous system and preventing related diseases.

 By choosing foods that are good for the nerves and limiting harmful ones, we can protect and nourish our nervous system, ensuring a healthy, clear-minded, and long life.   

If you have any concerns about the health of your nervous system, seek advice from healthcare professionals for timely diagnosis and treatment. Remember, proactive healthcare from an early stage is the key to living a fulfilling and happy life.

References: lluh.org, childrenscolorado.org, braincenter.org, hawkerchiropractic.com.au