Your Nerves Have a Favourite Menu
Think of nerves like electrical wires.
They need:
Proper insulation 🧵
Steady energy ⚡
Anti-inflammatory protection 🛡️
Here’s how food steps in.
1. B Vitamins: The Nerve Repair Crew 🧰
If nerves had a maintenance team, it would be B vitamins.
⭐ Key players:
B1 (Thiamine): Helps nerve signal transmission
B6 (Pyridoxine): Supports nerve communication
B12 (Cobalamin): Protects the nerve covering (myelin)
👉 Low B12 = numbness, tingling, burning feet
🥗 Eat more of:
Eggs 🥚
Fish (tilapia, sardines, tuna) 🐟
Beans, cowpeas, lentils
Whole grains (brown rice, millet)
Dairy (milk, yogurt)
📌 Tip: Long-term diabetes and metformin use can reduce B12—diet matters!
2. Healthy Fats: Oil the Nerve Wires 🛢️
Nerves are mostly fat. The good kind, please.
⭐ Omega-3 fatty acids:
Reduce nerve inflammation
Improve nerve signaling
Support healing
🥗 Eat more of:
Fatty fish (salmon, sardines, mackerel)
Flaxseeds & chia seeds 🌱
Walnuts
Soybeans
🚫 Less fried foods = less nerve irritation
3. Magnesium: The Calm-Down Mineral 😌
Magnesium helps:
Reduce nerve excitability
Ease cramps, burning, and twitching
Improve sleep (bonus!)
🥗 Eat more of:
Dark leafy greens (kontomire, spinach) 🥬
Groundnuts
Beans
Whole grains
Bananas 🍌
4. Antioxidants: Firefighters for Nerve Inflammation 🔥🚒
Oxidative stress damages nerves. Antioxidants help put out the fire.
⭐ Key nutrients:
Vitamin C
Vitamin E
Polyphenols
🥗 Eat more of:
Citrus fruits 🍊
Pawpaw, mango
Avocado 🥑
Tomatoes
Green tea 🍵
5. Alpha-Lipoic Acid: The Nerve Protector 🛡️
This powerful antioxidant is well-studied in diabetic neuropathy.
🥗 Found in:
Spinach
Broccoli
Tomatoes
Organ meats (liver, kidney)
(Some people use supplements—but food comes first!)
6. Steady Blood Sugar = Happier Nerves 📉
Blood sugar spikes are like electric shocks to nerves.
What helps:
Regular meal timing ⏰
High-fiber foods
Fewer sugary drinks & refined carbs
🥗 Choose:
Whole grains instead of white bread
Beans instead of pastries
Fruits instead of sweets
Foods That Make Neuropathy Worse 🚫
Limit these nerve-irritators:
Excess alcohol 🍺
Sugary drinks & sweets
Ultra-processed foods
Trans fats & repeated frying oils
A Nerve-Friendly Plate (Simple Version)
🍽️ ½ plate: Vegetables
🍽️ ¼ plate: Protein (fish, eggs, beans)
🍽️ ¼ plate: Whole grains
➕ Healthy fats + fruits
Final Word: Your Nerves Are Listening 👂
Neuropathy isn’t just a “medication problem.”
It’s a nutrition conversation your body has been trying to start.
Feed your nerves consistently, kindly, and intentionally—and they just might stop shouting.