Your nervous system is a crucial part of the body, you need it to be in good health to function properly. It is responsible for relaying signals from your brain to the rest of your body, control of movement, sensation and even the automatic functions of the body such as breathing and pulse. Just like your muscles that need the right foods for strength, your nerves also need specific vitamins and minerals for them to work to the optimum. Good and healthy nerves are prerequisite to a happy, healthy, and an active existence.
The health of your nervous system depends on many factors, including the proper nutrition, and a proper meal plan is a crucial part of it. Vitamins, minerals, and fatty acids are fundamental in maintaining nerve and its structures for repair and protection of the brain and spinal column. The right nutrients help build the myelin sheath that protects your nerves, decrease inflammation and promote the growth of the new nerve fibers. Without these nutrients nerves may become a problem such as pain, weakness, numbness or even the development of cognitive impairment.
Here in this blog, we will look at the five basic nutrients that are vital in the healthy functioning of nerves. Vitamin B12, magnesium, omega-3 fatty acid are some of the nutrients which are important to maintain proper functioning of the nervous system. No matter if you are trying to avoid developing nerve disorders or enhance your thinking ability or have any neurological disorder, it is beneficial to get these nutrients into your diet. Now let’s take a closer look at each nutrient and understand how each of them supports your nerves.
Let’s delve deeper into each of the five essential nutrients that help maintain strong and healthy nerves:
1. Vitamin B12: The Nerve Protector
Vitamin B12 is a water soluble vitamin that is vital to the health of the nervous system. Although it is primarily involved in red blood cell formation, DNA synthesis and is well understood, its role in the nervous system is less well appreciated. B12 is also needed by the body as it is involved in the manufacturing of myelin – a substance that insulates nerves. Myelin is important because enables transmission of electrical signals between the nerve cells without much loss. Lack of enough B12 can cause myelin to become damaged, thus causing nerve dysfunction.
How it helps the nerves:
Supports myelin production: Myelin is important to quickly and effectively transmit nerve impulses in the body. When the body has a deficiency of B12, then it is not able to produce myelin at the expected rate thus causing some harm to the nerves.
Prevents nerve damage: It also states that neuropathy, which is a nerve disease, characterized by symptoms such as tingling, numbness, and pain in the limbs, is connected to low B12 levels.
Improves cognitive function: B12 is needed for the brain and its deficiency leads to dementia like symptoms especially in elders.
Sources of Vitamin B12:
- Animal-based sources: Beef, lamb, fish such as salmon, tuna, mackerel, eggs, milk, cheese, yoghurt, and poultry.
- Fortified foods: For non-heme iron absorption, sources include tofu, pumpkin seeds, lentils, beans, spinach, and prunes, while animal sources include eggs and dairy products; Vitamin B12 is found in fortified cereals, plant-based milk and nutritional yeast.
2. Vitamin B1 (Thiamine): Boosts Nerve Function
Thiamine or Vitamin B1 refers to a water-soluble B vitamin that plays a key role when converting carbohydrates into energy. This is important because the nervous system particularly the brain and nerves need energy in order to perform its function. Thiamine is required for normal functioning of the nerve tissue and plays a role in the synthesis of acetylcholine another chemical used in transmitting signals from one nerve cell to the next.
How it helps the nerves:
Energy production for nerve function: Thiamine is involved in the metabolism of glucose the primary fuel for nerve cells data analysis and interpretation.
Protects nerve function: A lack of thiamine results in diseases such as beriberi which influences the peripheral nervous system and its manifestations include fatigue, muscle weakness and nerve inflammation.
Prevents nerve inflammation: Thiamine is important in the structural framework of nerves and may also decrease inflammation, which can be a part of some neurologic diseases.
Sources of Vitamin B1:
- Rice (brown rice), oats
- Legumes (lentils, beans)
- Pork
- Sunflower seeds and flaxseeds are the most common examples of nuts and seeds.
- Fortified cereals.
3. Omega-3 Fatty Acids: Protects and Repairs Nerves
‘Omega-3′ fatty acids, especially DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are crucial for the proper functioning of nerve cells. Omega-3 fatty acids are a category of polyunsaturated fatty acids more specifically found in specific fish and plant foods. They play a central role in the creation and mending of the cell membranes of neurons, the structures that are primarily made up of fats. Omega-3s also aid in decreasing inflammation and this is a key player in nerve death and injury.
How it helps the nerves:
Repair and regeneration: Omega-3 fatty acids are beneficial for the repair and regeneration of damaged nerves. Among all PUFAs, DHA is especially important for the growth and functioning of the brain and retina.
Reduces inflammation: Inflammation can also destroy nerve cell and cause multiple sclerosis or Alzheimer’s disease. Omega-3s have anti-inflammatory effects that may shield the nerves from such disorders.
Improves brain function: Omega-3 fatty acids are said to have a positive effect on the brain and enhance the brain’s capacity to change as it develops new neural connections.
Sources of Omega-3 Fatty Acids:
- Fatty fish: Fish such as salmon, sardines, mackerel and anchovies.
- Plant-based sources: These include flaxseeds, chia seeds, walnuts and hemp seeds.
- Algal oil: A plant based source of DHA and EPA, especially for vegetarians and vegans.
4. Magnesium: Relaxes Nerves and Muscles
Magnesium is an essential microelement that plays a crucial role in the normal functioning of the human body, including nerve impulses. It has important function in the transmission of nerve impulses and in the actions of muscle contraction and relaxation. The role of Magnesium is to modulate the activity of neurotransmitters—substances that relay signals between nerve cells.
How it helps the nerves:
Regulates nerve function: It prevents excess calcium from penetrating the nerve cells thus avoiding over stimulation of nerves and consequently nerve damage.
Relieves muscle cramps and spasms: A number of muscles and nerves can be influenced by magnesium’s relaxing properties, including stopping muscle and nerve cramps which are painful and disruptive.
Supports the proper functioning of the nervous system: It is required in more than 300 metabolic processes, including the synthesis of proteins, and conduction of nerve impulses.
Sources of Magnesium:
- Leafy greens: Spinach, Swiss chard, kale.
- Nuts and seeds: Almonds, pumpkin seeds, cashew.
- Whole grains: Brown rice, quinoa, oats.
- Legumes: Beans, lentils, chickpeas.
- Fruits: Bananas, avocados.
5. Vitamin E: An Antioxidant for Nerve Protection
Vitamin E is an antioxidant that helps guard cells in the body against damage from substances called free radicals—molecules that can damage cells in the body, including nerve cells. In the capacity of an antioxidant Vitamin E assists in the protection of nerves against oxidative damage and assists in their proper function. It is particularly useful for supporting nerve health especially when one is suffering from neuropathy.
How it helps the nerves:
Protects against oxidative stress: Free radicals can damage nerve cells and cause dysfunction and degenerative nerve diseases. Vitamin E is used to combat these poisonous substances.
Supports nerve regeneration: It can help restore damaged nerves which is important for proper nerve health.
Improves circulation: Vitamin E is important for healthy blood circulation which is vital in supplying the nerves with nutrients and oxygen.
Sources of Vitamin E:
- Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
- Vegetable oils: Safflower oil; sunflower oil, olive oil.
- Leafy green vegetables: Spinach, broccoli.
- Fortified cereals: While there are some that are fortified with even more Vitamin E.
- Fruits: Kiwi, mango, and avocado.
Conclusion
Nutrition and the health of your nerves are as close as two peas in a pod. B12, B1, omega 3 fatty acids, magnesium, Vitamin E are important nutrients which help in the protection and repair of nerve cells. Lack of any of these nutrients causes problem like nerve damage, decreased mental functioning, muscle weakness and pain. If you make sure you consume these important nutrients, your nervous system will be healthy, and you are less likely to experience nerve injury.
Keep in mind that these nutrients should be taken along with a balanced diet, and proper living habits to improve the health of human nerves for the long term. Any time you have nerve symptoms such as tingling, numbness, or weakness, it is advisable to seek medical advice from a doctor.
