Nourish the nervous system using food as medicine

5 ways to nourish the nervous system using kitchen medicine!

Protein

Protein forms the nutritional foundations of all cells in your body including nerve cells, and is required for repairing and replenishing damaged nerve cells. Aim to eat a palm size of protein at every meal to support neurotransmitter production, help to stabilise your mood and reduce anxiety and risk of panic attack. Food sources of protein: Quinoa, eggs, organic tofu, organic tempeh, organic soy beans (edamame), hemp seeds, nuts & seeds, beans & legumes, fish, organic lean meats.

Magnesium

Magnesium is an essential mineral and a co-factor involved in many physiological pathways, including energy production, regulation of nerve transmission and muscle contraction, DNA and protein synthesis, cell signalling, and also has structural functions such as bone and teeth formation. It is a smooth muscle relaxant and controls muscle contraction so is therefore required when experiencing cramps or muscle spasms. Food sources of magnesium include: spinach, kale, chard, wholegrains (brown rice, oats, barley, buckwheat, quinoa), avocado, cacao powder and nibs, pumpkin seeds, Brazil nuts, almonds, cashews, tahini, legumes (lentils, beans, chickpeas, peas and soybeans), organic tofu.

B vitamins B vitamins help maintain a healthy nervous system and are required for neurotransmitter synthesis, energy production and cell integrity - among many many other things. Food sources of B vitamins: Eggs, millet, barley grass, sprouts, lentils, dark leafy greens, almonds, barley, sweet potato, oats, lean meat & fish, sunflower seeds, watercress.

Zinc

Zinc plays an important role in healthy brain and nervous system function, enzyme activity, regulating gene expression and immune system function. Food sources of zinc: pumpkin seeds, oysters, butter beans, wholegrains, nuts & seeds, fresh basil, eggs, mushrooms, nutritional yeast, broad beans, tahini.

Omega 3

Omega 3 preserves cell membrane integrity, facilitates cell signalling, and supports synthesis and function of neurotransmitters.

Food sources of omega 3: Fish (think SMASH - sardines, mackeral, anchovies, salmon, herring), flaxseed oil, hemp oil, walnuts, chia, green leafy veg.