What are the best foods for the nervous system?

Comprising the brain, spinal cord, and nerves – with the brain assuming the role of commander-in-chief – the nervous system is complex and highly sophisticated. However, it’s also vulnerable to environmental, social, and psychological changes, which can lead to imbalances.
 
Studies suggest that non-invasive approaches, such as dietary interventions, can enhance its resilience (1). In fact, research has found that diet can predict structural and functional variations in the brain associated with neurodegenerative conditions as early as 30 (2).
 
Below, we look at some of the best ways to protect and preserve your nervous system with nutrition.
 

The Mediterranean Diet

 
With its celebration of fruits, vegetables, whole grains, legumes, nuts, seeds, oily fish, herbs, spices, extra virgin olive oil, and small amounts of lean proteins, the Mediterranean diet is one of the best choices for supporting your overall nervous system.
 
In two studies, scientists compared the brains of those who followed a Mediterranean diet to those who followed a Western diet, which is typically high in saturated fats, refined sugar, and red meat and low in fibre (3). In both investigations, researchers found people who ate a Mediterranean-style diet exhibited less neurological decline than their counterparts on a Western-style diet.  
 
The Mediterranean diet has many nourishing components. Here are some of the standouts for the nervous system.
 

Plant foods

 
First and foremost, the Mediterranean diet reveres plant foods, which are increasingly recognised for their transformative effects on health. Fruits, vegetables, whole grains, legumes (such as chickpeas and lentils), nuts, seeds, herbs and spices are teeming with phytochemicals, antioxidants, vitamins, and minerals – powerful nutrients that may have protective qualities for the nervous system.
 
Rich in fibre, plant foods also play a critical role in feeding and nurturing the gut microbiome, the community of bacteria living in your digestive tract. The gut and the brain communicate through a complex neural network called the gut-brain axis, establishing a vital link between the enteric and central nervous systems. Unsurprisingly then, higher fibre intake has been associated with improved cognitive function (4).
 
Experts typically recommend aiming for 30 different plant foods (including fruit and vegetables, grains, nuts, seeds, herbs, and spices, too) weekly to support the gut, maintain overall wellbeing, and nourish the nervous system (5).
 

Healthy fats

 
Another crucial element of the Mediterranean diet is, of course, oily fish. Oily fish like salmon, anchovies, and mackerel contain the long-chain omega 3 fatty acids, EPA and DHA, but most importantly DHA, which is needed for normal brain function (based on a daily intake of 250mg), making it essential for a healthy, balanced nervous system.
 
Official guidelines encourage eating two servings of oily fish per week to support your uptake of omega 3s (6). However, you can also find small amounts of essential fatty acids in plant foods, including walnuts, chia seeds, flaxseeds, and plant-derived marine algae oil.  
 
If you’re worried about your intake, consider supplementing with high-quality fish oil or a plant-based alternative.
 

Polyphenols

 
The Mediterranean diet is also naturally rich in polyphenols, a class of compounds in plant foods considered superfoods for the nervous system.
 
Research suggests flavonoids, a specific family of polyphenolic compounds found in blueberries, blackberries, strawberries, and grapes, may play a role in increasing neurogenesis – the formation of new brain cells (7). One study reported that consuming flavonoid-crammed blueberry juice could enhance memory and blood flow to the brain (8). 
 
The active compounds in turmeric called curcumin, and green tea are also rich in polyphenols, providing additional support for the nervous system (9).
 

Balance blood sugar

 
Studies suggest high blood sugar levels can accelerate cognitive concerns (10).
 
Fortunately, there are many simple ways to balance your blood sugar:
 

• Have a savoury breakfast – avoid jam, chocolate spread, and sugary cereals.

• Foods high in fibre are a good way to start the day as they support satiety, think whole grain cereals or oats topped with banana, nuts, and seeds.

• Always combine carbohydrates with healthy fats, protein, or fibre.

• Consider going for a light walk within 30 minutes of eating.

• Increase dietary chromium for the maintenance of normal blood glucose. You can find it in egg yolks, Brazil nuts, and broccoli.

 
Besides making incremental tweaks to your diet and lifestyle, you could incorporate our comprehensive multivitamin, Multi-Max^® Sugar Balance, into your routine. This unique formula contains chromium, cinnamon, vitamin B6, vitamin B1, magnesium and iron to help stabilise energy levels throughout the day.
 

Consider fasting

 
The timing of your meals may also impact the nervous system. Intermittent fasting, an eating pattern involving alternating periods of eating and fasting, may increase your ability to create new brain cells, improving overall nervous system function (11).
 
A popular method is the 16/8 approach, where you consume all your calories in 8 hours and fast for the remaining 16 hours, including during sleep. This might involve breaking your fast at 11 am and having dinner at 6 pm, for instance.
 
It’s important to note that fasting isn’t suitable for everyone, so it’s worth chatting with your GP before trying it out. 
 

Add certain nutrients

 
Aside from fine-tuning how and what you eat, adding certain nutrients to your diet may also support the nervous system.
 

Vitamins

 
Your nervous system relies on the hard work of many vitamins, including vitamin D3 and the antioxidants vitamins C and E, which help protect the nervous system from free radical damage.
 
Studies suggest the B vitamins – specifically, B1, B6, and B12 – are particularly critical (12). Although each B vitamin plays its own unique role in nerve function, they also work as a close-knit team to keep the overall nervous system healthy.
 
For additional support, you may want to consider |Neuro-B//P165//target="_blank"|,  specifically designed with healthy nerves in mind. This comprehensive formula contains relevant amounts of vitamin B1 for the nervous system, vitamin B6 (as P5P) for normal red blood cell formation, and B12 for normal neurological and psychological formation, all in optimally absorbed body-ready forms.
 
Learn more about how the B vitamins support the nervous system |here//B1338//target="_blank"|.
 

Minerals

 
The minerals magnesium, calcium, iron,zinc, and trace mineral iodine are also indispensable to cognitive, neurological, and emotional health. You can read more about their role in the nervous system |here//B1339//target="_blank"|.
 

Herbs

 
Practitioners often recommend adaptogenic herbs like Ashwagandha, Siberian Ginseng, and Korean Ginseng to balance the nervous system (13).
 
Discover the best nutrients for the nervous system |here//B1339//target="_blank"|.
 

Avoid ultra-processed foods

 
As the modern world continues to evolve, our once-traditional diet – comprising vegetables, fruits, lean meat, oily fish, and whole grains – is overshadowed by the growing preference for ultra-processed foods (UPFs), refined grains, and sugary products. And this shift doesn’t bode well for our nervous systems and overall health.
 
Studies highlight a compelling link between the typical Western diet and depression and anxiety, which is symptomatic of a dysregulated nervous system (14). Moreover, a diet high in UPFs has been associated with chronic inflammation, further unsettling the nervous system (15).
 
Reducing your intake of highly refined, processed foods is an important and necessary step to support the nervous system.
 

Learn more about nervous system support

 
We owe our very existence to the intricate workings of the nervous system. By choosing nutrient-dense food, we provide it with the fuel it needs to thrive. And in return, it gifts us mental clarity, emotional resilience, and physical vitality.
 
If you want to find out more about supporting your nervous system, please explore the rest of Nutrition Buzz. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice via email, phone, and Live Chat.*
 
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References:

1. Gomez-PinillaF, GomezAG, The influence of dietary factors in central nervous system plasticity and injury recovery. PM R.3(6 Suppl 1),S111-6. 2011. Available online: https://www.ncbi.nlm.nih.gov/pubmed/21962088

2. Mosconi, L. et al. (2018). ‘Lifestyle and vascular risk effects on MRI-based biomarkers of Alzheimer’s disease: A cross-sectional study of middle-aged adults from the broader New York City area’, BMJ Open, 8(3). Available online: https://www.ncbi.nlm.nih.gov/pubmed/29540471

3. Mosconi, L., Walters, M., Sterling, J., Quinn, C., McHugh, P., Andrews, R.E., Matthews, D.C., Ganzer, C., Osorio, R.S., Isaacson, R.S., Leon, M.J.D. and Convit, A. (2018). Lifestyle and vascular risk effects on MRI-based biomarkers of Alzheimer’s disease: a cross-sectional study of middle-aged adults from the broader New York City area. BMJ Open, [online] 8(3), p.e019362; Berti, V., Walters, M., Sterling, J., Quinn, C.G., Logue, M., Andrews, R., Matthews, D.C., Osorio, R.S., Pupi, A., Vallabhajosula, S., Isaacson, R.S., de Leon, M.J. and Mosconi, L. (2018). Mediterranean diet and 3-year Alzheimer brain biomarker changes in middle-aged adults. Neurology, [online] 90(20), pp.e1789–e1798.

4. ProkopidisK, GiannosP, IspoglouT, WitardOC, IsanejadM, Dietary Fiber Intake is Associated with Cognitive Function in Older Adults: Data from the National Health and Nutrition Examination Survey. Am J Med.135(8): e257-e262. 2022. Available online: https://www.ncbi.nlm.nih.gov/pubmed/34941130

5. McDonald, D., Hyde, E., Debelius, J.W., Morton, J.T., Gonzalez, A., Ackermann, G., Aksenov, A.A., Behsaz, B., Brennan, C., Chen, Y., DeRight Goldasich, L., Dorrestein, P.C., Dunn, R.R., Fahimipour, A.K., Gaffney, J., Gilbert, J.A., Gogul, G., Green, J.L., Hugenholtz, P. and Humphrey, G. (2018). American Gut: An Open Platform for Citizen Science Microbiome Research. mSystems, [online] 3(3). Available online: https://www.ncbi.nlm.nih.gov/pubmed/29896551

6. NHS (2022). Fish and shellfish. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/

7. CichonN, Saluk-BijakJ, GorniakL, PrzysloL, BijakM, Flavonoids as a Natural Enhancer of Neuroplasticity-An Overview of the Mechanism of Neurorestorative Action. Antioxidants (Basel).23;9(11):1035. 2020. Available online: https://www.ncbi.nlm.nih.gov/pubmed/33114394

8. University of Exeter (2017) Featured news - Blueberry concentrate improves brain function in older people - University of Exeter. Available at: https://news-archive.exeter.ac.uk/featurednews/title_572581_en.html

9. Gomez-PinillaF, GomezAG, The influence of dietary factors in central nervous system plasticity and injury recovery. PM R.3(6 Suppl 1),S111-6. 2011. Available online: https://www.ncbi.nlm.nih.gov/pubmed/21962088

10. SamarasK, LutgersHL, KochanNA, CrawfordJD, CampbellLV, WenW, SlavinMJ, BauneBT, LipnickiDM, BrodatyH, TrollorJN, SachdevPS, The impact of glucose disorders on cognition and brain volumes in the elderly: the Sydney Memory and Ageing Study. Age (Dordr).36(2):977-93. 2014. Available online: https://www.ncbi.nlm.nih.gov/pubmed/24356914

11. KimC, PintoAM, BordoliC, BucknerLP, KaplanPC, Del ArenalIM, JeffcockEJ, HallWL, ThuretS, Energy Restriction Enhances Adult Hippocampal Neurogenesis-Associated Memory after Four Weeks in an Adult Human Population with Central Obesity; a Randomized Controlled Trial. Nutrients.12(3):638. 2020. Available online: https://www.ncbi.nlm.nih.gov/pubmed/32121311

12. Calderón-OspinaCA, Nava-MesaMO, B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther.26(1):5-13. 2020. Available online: https://www.ncbi.nlm.nih.gov/pubmed/31600034

13. PanossianA, WikmanG, Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel).19;3(1):188-224. 2010. Available online: https://www.ncbi.nlm.nih.gov/pubmed/27713248

14. Jacka FN, Pasco JA, Mykletun A, et al. (2010) Association of western and traditional diets with depression and anxiety in women. Am J Psychiatry. 167:305–311.

15. Tristan Asensi M, Napoletano A, Sofi F, Dinu M. (2023) Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients. 15(6):1546.

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Olivia

Olivia Salter has always been an avid health nut. After graduating from the University of Bristol, she began working for a nutritional consultancy where she discovered her passion for all things wellness-related. There, she executed much of the company’s content marketing strategy and found her niche in health writing, publishing articles in Women’s Health, Mind Body Green, Thrive and Psychologies.

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