Welcome to part two of the Nourishing Your Nervous System series. If you missed part one you can go back to read Nourishing the Nervous System: Your Daily habits

Taking care of your nervous system is essential for maintaining overall health and well-being, and while we find it easy to focus on physical health in terms of physical exercise, nutrition, and even mental health, the nervous system is often neglected and overlooked.

In fact until recently I don’t believe we even thought of the nervous system as important. But the truth is it is one of the number one factors in determining our health as well as our ability to cope with daily life.

While there are things you can do on all levels to help your nervous system heal and be healthy, proper nutrition also plays a vital role in supporting a healthy nervous system. In this article, we will delve into the significance of nutrition in ensuring optimal nerve function and explore different food types that contribute to a healthy nervous system.

The Role of Nutrition in Nervous System Health

Proper nutrition is crucial for the whole body and specifically in maintaining the health and function of your nervous system. Nutrients such as vitamins, minerals, antioxidants, and fatty acids help support the integrity of nerve cells, enhance neurotransmitter production, and provide protection against oxidative stress. Including a variety of foods rich in these essential nutrients in your diet can greatly contribute to the health of your nervous system.

Foods for the Nervous System

Lots of different micronutrients are involved in the many different processes that your nervous system carries out each and every day, not to mention keeping it healthy, carrying out repairs and cell growth etc.

A well-balanced diet that includes a variety of nutrient-rich foods will support the health of your nervous system (and your whole body). But here are some of the essential nutrients for you to include in your diet every day along with foods they are found in.

Electrolytes

Electrolytes are minerals that, when dissolved in water conduct an electrical current. These minerals are essential for our body to not only feel hydrated, but, as the brain, nervous system, and entire body function using electrical currents you can see why these electrolyte minerals are an essential component to nervous system health.

The seven electrolyte minerals are:

• sodium

• potassium

• chloride

• magnesium

• calcium

• phosphate

• bicarbonates

Foods that are full of electrolyte minerals include bananas, oats, watermelon, spinach, avocados, lemon juice, coconut water, sea salt, broccoli, most nuts, lentils, and dried apricots to name a few.

B Vitamins

B vitamins, including B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin), play a crucial role in supporting nerve function and the production of neurotransmitters. Sources of B vitamins include:

• B1 (thiamine): Whole grains, legumes, nuts, and seeds.

• B6 (pyridoxine): Fish, poultry, bananas, potatoes, and fortified cereals.

• B12 (cobalamin): Animal products such as meat, fish, eggs, and dairy.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for brain health and nerve cell function. These can be found in:

• Fatty fish: Salmon, mackerel, sardines, and trout.

• Flaxseeds and chia seeds.

• Walnuts and almonds.

Magnesium

Magnesium is involved in hundreds of biochemical reactions, including nerve transmission. Good sources of magnesium include:

• Dark leafy greens: Spinach, kale, and Swiss chard.

• Legumes: Lentils, kidney beans, and chickpeas.

• Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds.

Antioxidants

Antioxidants protect nerve cells from oxidative damage and inflammation. Include these antioxidant-rich foods in your diet:

• Berries: Blueberries, strawberries, and raspberries.

• Dark chocolate.

• Green tea.

• Colourful vegetables: Bell peppers, tomatoes, and broccoli.

Complex Carbohydrates

The brain relies on glucose from carbohydrates as its main source of energy. Opt for complex carbohydrates like:

• Whole grains: Brown rice, whole wheat bread, and quinoa.

• Legumes: Beans, lentils, and chickpeas.

• Vegetables and fruits.

And remember the key is variety. Eating lots of different healthy foods will make sure that you are getting all of the different minerals, vitamins, and micronutrients your body needs to fuel itself.

xo Emily