Toggle Location Modal

10 Best Foods to Add in Your Diet for Nerves Repair

WhatsApp
Medically Reviewed by Dr. Aman Priya Khanna
Written by Sangeeta Sharma, last updated on 19 September 2023| min read
10 Best Foods to Add in Your Diet for Nerves Repair

Quick Summary

  • Your nervous system is your body's complex communication network, and keeping it in optimal condition is essential for overall health.
  • Nourishing your nervous system with a diet rich in nerve repair foods can keep your body in the best shape.
  • In this blog, we'll look at the top ten foods for nerve repair!

Your nervous system is your body's complex communication network, and keeping it in optimal condition is essential for overall health. The good news is that there are some of the best food for nerve repair that may help our bodies be stronger than ever.

Nourishing your nervous system with a diet rich in nerve repair foods can keep your body in the best shape. In this blog, we'll look at the top ten foods for nerve repair!

Download our App today to plan your surgery seamlessly and stress-free!

Click here for Android and Click here for iPhone

What is Nerve Damage

Neuropathy, or nerve damage, is when the nerves in the body become injured or dysfunctional. Nerves transport messages between various regions of the body and the brain. They allow us to sense, move muscles, and control physical activities. 

When these nerves are injured, they can cause a variety of symptoms and health problems. Common symptoms of nerve damage include:

  1. Numbness or tingling

  2. Sharp, stabbing, burning, or aching pain

  3. Weakness

  4. Overly sensitive to touch or temperature changes

  5. Loss of coordination

get the appget the app

Role of Diet for Nerve Repair

A healthy, well-balanced diet can help avoid nerve injury and promote nerve recovery. Following are the role of diet to repair damaged nerves:

  1. Provides Proper Nutrients: Adequate nourishment is necessary for nerve function and repair. A proper diet delivers B vitamins (B1, B2, B6, B12, and folate), vitamin E, vitamin D, omega-3 fatty acids, and antioxidants important for nerve function. These nutrients involve nerve cell structure, energy production, and oxidative stress prevention.

  2. Protects the Nerves: Nerve damage and neurodegenerative diseases can be exacerbated by oxidative stress. Antioxidants in fruits, vegetables, and spices, such as turmeric, can help protect nerves from oxidative damage. 

  3. Controls Blood Sugar Levels: A high sugar and refined carbohydrate diet can cause unstable blood sugar levels. This can increase the risk of nerve damage, especially in diabetics. A well-balanced diet, rich in complex carbs, fibre, and healthy fats, can help to keep blood sugar levels stable.

  4. Reduces Inflammation: Chronic inflammation has been linked to nerve damage and neuropathic pain. Foods high in omega-3 fatty acids and anti-inflammatory spices help reduce inflammation.

  5. Supplies Protein for Nerve Repair: Protein is required to heal all tissues, including nerve tissue. Lean protein sources can supply the building blocks for nerve regeneration.

  6. Keeps The Body Hydrated: A proper diet includes adequate hydration, essential for nerve function. Dehydration can cause nerve irritation and increase symptoms in people with nerve damage.

10 Best Food for Nerves Repair

To keep your nerves functioning at their best, feeding them the right nutrients is essential.  The following are the 10 best foods for nerve repair. It blends delicious and healthy foods to strengthen and restore your nervous system.

  1. Leafy Greens

Green vegetables are one of the best food for nerve healing. Green leafy vegetables are high in folate, a B vitamin essential for nerve health. Folate is essential for DNA and RNA synthesis, which is required for nerve cell growth, maintenance, and repair.

Prolonged inflammation can make nerve injuries and nerve pain worse. Green leafy vegetables are high in phytonutrients and antioxidants, both anti-inflammatory qualities. This aids in the reduction of nervous system inflammation and the relief of nerve-related disorders.

What to Include:

  1. Spinach
  2. Kale
  3. Swiss Chard
  4. Broccoli
  1. Avocado

Avocados are high in monounsaturated fats and vitamin E. Monounsaturated fats promote nerve health by preserving cell membrane integrity. On the other hand, vitamin E is an antioxidant that protects nerve cells from oxidative damage produced by free radicals. These highly reactive molecules or atoms with unpaired electrons can damage cells and DNA.

  1. Salmon and Fatty Fish

Salmon and fatty fish are some of the best food for nerve problems. This is because they are high in omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).  

DHA, in particular, has an important structural role in nerve cell membranes. These membranes are required for electrical signal transmission along nerve fibres. Nerve cell membranes become more fluid and flexible when DHA is incorporated into their structure.

Omega-3 fatty acids, rich in fatty fish, have powerful anti-inflammatory properties. Fatty acids can help reduce inflammation, which protects and supports nerve function.

  1. Nuts and Seeds

Nuts and seeds are nutritional powerhouses that can be important in nerve healing. 

They include a variety of antioxidants. Nuts, particularly almonds and peanuts, are high in B vitamins such as B6 and folate. B vitamins are required for normal nerve activity and healing. 

Furthermore, nuts and seeds are filled with magnesium, which is necessary for nerve function. Magnesium helps nerve transmission and muscular contraction. Magnesium shortfall can cause nerve-related symptoms such as muscle cramps and tingling.

  1. Citrus Fruits

Citrus fruits are top nerve repair foods because they contain a high concentration of certain nutrients that support nerve health and function. 

Citrus fruits are well-known for having a high vitamin C content. It is a strong antioxidant that helps protect nerve cells from damage. This vitamin also helps maintain the strength of nerve cell membranes and overall nerve health by neutralising free radicals.

Moreover, vitamin C is required to form collagen, a structural protein in connective tissues such as nerve cell membranes. Collagen gives nerve cells strength and elasticity, assisting in regeneration and repair. 

Fruits to Include:

  1. Orange
  2. Lemon
  3. Grapefruit
  1. Lean Proteins

Lean proteins are important for nerve regeneration and overall nervous system health. They offer vital minerals and amino acids for nerve cell regeneration and maintenance.

Proteins are made up of amino acids, some of which are required for nerve function. Amino acids such as arginine, lysine, and methionine are essential for producing many proteins, including those found in nerve cells. 

Protein is a necessary component of all tissues in the body, including nerves. Protein consumption aids the body's ability to repair and rebuild damaged nerve cells.

What to Include:

  1. Chicken
  2. Turkey
  3. Lean Beef
  1. Legumes

Legumes are one of the best food for nerves repair and overall nervous system function. 

Legumes are high in B vitamins, particularly vitamins B6, B12, and folate. These vitamins are required for normal nerve activity and healing. Folate, for example, is required for DNA and RNA synthesis, which are necessary for nerve cell growth and maintenance.

Legumes are an outstanding plant-based protein source. Protein is essential for tissue repair and regeneration, particularly nerve tissue. Adequate protein consumption supplies the building blocks the body needs to repair damaged nerves.

Another noteworthy point is that legumes contain complex carbohydrates that provide energy, helping in blood sugar stabilisation. This is especially crucial for diabetics, as fluctuating blood sugar levels can contribute to complications.

What to Include:

  1. Beans
  2. Lentils
  3. Chickpeas
  1. Lean Dairy Products

Due to their high nutrient content, low-fat dairy products are one of the best food for brain nerves repair.

Low-fat dairy products are high in calcium, essential for nerve function and overall nervous system health. Dairy products are packed with phosphorus, which combines with calcium to support healthy neuron function. It aids in the creation and maintenance of robust nerve cell membranes.

Dairy products provide vitamin B12, an essential nerve function and repair ingredient. It is required to form myelin, the protective sheath surrounding nerve fibres. A B12 deficiency can cause nerve injury and decreased nerve transmission.

What To Include:

  1. Milk
  2. Cheese
  3. Yoghurt
  1. Ginger

Ginger includes bioactive substances with anti-inflammatory effects, such as gingerol. Inflammation can cause nerve injury and aggravate illnesses such as neuropathy. Ginger can help protect nerves and create a more favourable environment for repair by lowering inflammation.

People with nerve damage or neuropathic pain discover that ginger relieves discomfort. Its anti-inflammatory characteristics may help to reduce some of the pain associated with nerve disorders.

Ginger also contains antioxidants that can protect nerve cells from oxidative damage. Oxidative stress can injure nerve cells and impede healing. The antioxidants in ginger aid in neutralising free radicals, minimising their potential nerve damage.

  1.  Sweet Potato

Sweet potatoes are high in vitamin B6, a water-soluble vitamin essential for nerve function. Vitamin B6 helps to make neurotransmitters, which are chemical messengers that send signals between nerve cells. Adequate quantities of vitamin B6 are required for the neurological system to function properly.

Sweet potatoes have a low glycemic index and are high in fibre and complex carbs. This means they gradually release sugar into the bloodstream, reducing blood sugar spikes and crashes. Blood sugar stability is essential since significant variations can harm nerves over time.

Foods To Avoid

It is essential to avoid certain foods for nerve repair. This is because dietary choices can hinder the healing of your nervous system. Here's a list of foods to limit or avoid if you want to help your nerves heal:

  1. Sugary foods: Sugary foods can cause unstable blood sugar levels. This can be harmful to nerve health, especially in people with diabetes. These include:

  1. Soda
  2. Candy
  3. Sugary desserts
  1. Processed and Fried Foods: These foods often have unhealthy fats, artificial additives, and trans fats. This can contribute to inflammation and oxidative stress, injuring nerve cells. These include:

  1. Fast food
  2. Packaged snacks
  3. Deep-fried foods
  1. High-Sodium Foods: Excessive sodium consumption can cause high blood pressure and potentially damage blood arteries that deliver nutrition to nerves. These include:

  1. Processed meats (e.g., bacon, sausages)
  2. Canned soups
  3. Fast food
  1. Alcohol: Excessive alcohol drinking can be toxic and cause nerve damage over time.

  1. Excessive drinking of beer, wine, or liquor

  1. Caffeine: While moderate caffeine consumption is normally safe, excessive caffeine consumption can cause jitteriness and aggravate nerve-related symptoms such as anxiety. 

  1. Energy drinks with a high caffeine content
  2. Excessive coffee intake
  1. Processed Grains: Highly refined grains lack the fibre and minerals found in whole grains. This can lead to blood sugar increases and inflammation.

  1. White bread
  2. White rice
  3. Sugary cereals

Takeaway

Including these foods in your diet can give your body the vital nutrients for nerve healing and overall nervous system function. It's important to understand that nutrition alone may not always be enough to treat severe nerve damage or neuropathic diseases. 

If you have any additional inquiries about nerve damage or the treatment of nerve injuries, don't hesitate to contact HexaHealth. We are among India's leading patient care and service platforms specialising in surgery. Schedule your appointment today!

Suggested Reads

  1. Types of Nerve Injury

  2. Tips to Repair Damaged Nerves Naturally

Download our App today to plan your surgery seamlessly and stress-free!

Click here for Android and Click here for iPhone

Frequently Asked Questions

Yes, nerves can be repaired to some extent. Nerve regeneration and repair can happen on their own. Although, the level of recovery is determined by factors such as the type and location of the nerve damage.

Here are the best foods to support nerve repair:

  1. Salmon and fatty fish

  2. Avocado

  3. Leafy greens

  4. Nuts and seeds

  5. Turmeric

  6. Legumes

  7. Lean protein

The 7 vitamins that repair nerve damage are:

  1. Vitamin B1 (Thiamine)

  2. Vitamin B2 (Riboflavin)

  3. Vitamin B3 (Niacin)

  4. Vitamin B6 (Pyridoxine)

  5. Vitamin B9 (Folate)

  6. Vitamin B12 (Cobalamin)

  7. Vitamin E

Yes, specific nutrients are required for nerve healing through diet. Nutrients such as B vitamins, E, and omega-3 fatty acids are essential for nerve health and repair.

Some natural foods that can help with nerve problems are:

  1. Fatty fish (e.g., salmon, mackerel)

  2. Avocado

  3. Leafy greens (e.g., spinach, kale)

  4. Nuts and seeds

  5. Turmeric

  6. Legumes (e.g., beans, lentils)

Vitamin B12 is frequently regarded as the most important vitamin for nerve health. Its absence can result in nerve injury.

The underlying cause determines the medication for nerve weakness. Pain relievers and anti-inflammatories are commonly recommended for nerve weakening.

Vitamin B12 is frequently connected with nerve pain relief, particularly in cases of neuropathy. It promotes nerve health and can help to alleviate nerve-related discomfort.

Yes, certain vitamins or minerals play a key role in nerve repair. These include:

  1. Vitamin B6

  2. Vitamin B12

  3. Folate

  4. Vitamin E

  5. Omega-3 fatty acids

  6. Magnesium

Some plant-based options for promoting nerve healing are:

  1. Chia seeds

  2. Flaxseeds

  3. Almonds

  4. Walnuts

  5. Spinach

  6. Kale

  7. Avocado

The time it takes to see improvements in nerve health with a balanced diet varies greatly, although it can take several weeks to several months. Individual circumstances and the nature of the nerve damage determine it.

Various herbal and natural therapies in Ayurveda are said to support nerve strength and overall nervous system health. Ashwagandha, an adaptogen, relieves stress and anxiety, benefiting nerve health.

The first signs of nerve damage are:

  1. Numbness or tingling

  2. Muscle weakness or twitching

  3. Sensation changes (such as hypersensitivity or loss of feeling)

  4. Pain (burning, stabbing, or shooting)

  5. Muscle atrophy

  6. Poor coordination and balance

Ashwagandha is a traditional Indian herb used to treat nerve problems. It has adaptogenic characteristics and is believed to help relieve stress, which can be beneficial to nerve health. 

Turmeric is a spice that is frequently advised for nervous system wellness. It contains curcumin, an anti-inflammatory and antioxidant substance that may aid in reducing nerve inflammation and promoting nerve healing. 

Nerve repair success varies based on factors such as the type and severity of nerve damage and its location. It can range from full recovery to only partial or no improvement.

Tips to repair nerves naturally are:

  1. Maintain a balanced diet rich in nerve-healthy nutrients.

  2. Exercise regularly to improve blood circulation and nerve health.

  3. Manage stress through relaxation techniques.

  4. Prioritise sleep for overall nervous system recovery.

Milk has a variety of elements that are essential to nerve health, including vitamin B12 and calcium. Vitamin B12 is required for nerve function, and calcium is required for nerve transmission and muscle contraction. 

Bananas are a nutritious fruit that may aid with nerve pain due to its high vitamin and mineral content, including vitamin B6 and potassium. Vitamin B6 is involved in nerve function and may help with nerve-related problems. Potassium is required for nerve health and effective nerve transmission.

References

All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.


  1. Christopher Melinosky. Nerve Pain and Nerve Damage - WebMD: Neurological Symptoms [Internet]. WebMD. 2022. link
  2. Dr. Bussell. Six Great Plant-Based Foods to Fight Nerve Pain - Neuropathic Therapy Center | Loma Linda University Health [Internet]. lluh.org. 2021. link
  3. RocketEditor. Foods to Avoid or Incorporate When Living with Neuropathy [Internet]. Brain Center. 2022 [cited 2023 Sep 5]. link

Last Updated on: 19 September 2023

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.

Reviewer

Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More

Author

Sangeeta Sharma

Sangeeta Sharma

BSc. Biochemistry I MSc. Biochemistry (Oxford College Bangalore)

6 Years Experience

She has extensive experience in content and regulatory writing with reputed organisations like Sun Pharmaceuticals and Innodata. Skilled in SEO and passionate about creating informative and engaging medical conten...View More

Expert Doctors (10)

Dr. Nishant Tanwar
Hexa Partner
Hexa Partner

Dietetics and Clinical Nutrition

10+ Years

Experience

95%

Recommended

Dr. Shivangi Bhaskar
Hexa Partner
Hexa Partner

Dietetics and Clinical Nutrition

9+ Years

Experience

99%

Recommended

NABH Accredited Hospitals (8)

Yashoda Super Speciality Hospital
JCI
NABH

Yashoda Super Speciality Hospital

4.5/5( Ratings)
Near Metro Station
get the appget the app

Latest Health Articles

aiChatIcon