If you experience numbness or tingling, your diet might be a key factor. Watch the video below to learn the best foods for numbness in the fingers and toes, plus what foods to avoid.
Best Foods for Numbness in Fingers and Toes
- Vitamin B12: The Top Nutrient
- Vitamin B6: Balance Is Key
- Vitamin B1 (Thiamin): Essential for Nerve Function
- Magnesium: For Nerve and Muscle Health
- Vitamin D: The Sunlight Vitamin
- Copper: Supporting the Spinal Cord
- Omega-3 Fatty Acids: Anti-Inflammatory Power
- Foods to Avoid for Nerve Health
- Lifestyle Tips for Healthy Nerves
- Other Causes of Numbness to Consider
Vitamin B12: The Top Nutrient
Vitamin B12 deficiency is a leading cause of numbness and tingling, especially in those over 50 or vegans.
Foods rich in B12 include salmon, eggs, dairy, and fortified cereals.
If you're deficient, a B12 supplement is highly recommended.
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Vitamin B6: Balance Is Key
Vitamin B6 is essential but must be consumed in the right amounts.
Deficiency is more common than toxicity.
Key sources include chicken, potatoes, bananas, and spinach.
Vitamin B1 (Thiamin): Essential for Nerve Function
Thiamin deficiency can lead to peripheral neuropathy, especially in those with poor diets or excessive alcohol consumption.
Great sources include pork, sunflower seeds, black beans, lentils, and fortified cereals.
Magnesium: For Nerve and Muscle Health
Magnesium supports nerve and muscle function.
Deficiency can cause numbness, tingling, and muscle cramps.
Include leafy greens, nuts, seeds, legumes, and whole grains in your diet.
A magnesium supplement can also be helpful.
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11% OffVitamin D: The Sunlight Vitamin
Vitamin D helps with calcium absorption, supporting nerve health.
Your body can naturally produce Vitamin D by getting sunlight exposure.
Dietary sources include fatty fish, eggs, and fortified foods like milk and orange juice.
If you choose to take a Vitamin D supplement, make sure to look for the D3 form, which is the natural form that your body produces from sunlight.
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48% OffCopper: Supporting the Spinal Cord
Copper is a trace mineral essential for a healthy nervous system.
Deficiency can cause numbness or walking difficulties such as ataxia.
Find copper in shellfish, liver, nuts, and seeds.
Omega-3 Fatty Acids: Anti-Inflammatory Power
Omega-3 fatty acids reduce inflammation and support nerve health.
Fatty fish such as salmon are one of the best foods for numbness and tingling because they provide B12 and Vitamin D in addition to Omega-3 fatty acids.
Other sources of Omega-3s include walnuts, flax seeds, and chia seeds.
If you don't get enough of those foods in your diet, using an Omega-3 supplement can help.
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Foods to Avoid for Nerve Health
Sugar and Processed Foods
Processed sugars elevate blood sugar levels, increasing the risk of diabetic neuropathy.
Limit sugary foods and drinks. These not only increase your blood sugar but also add "empty calories" that don't provide much if any nutritional value.
Refined Carbohydrates
Refined carbs like white bread and pasta quickly convert to glucose, raising blood sugar levels.
Instead opt for whole grains when choosing carbohydrates.
Excess Alcohol: The Risks for Nerves
Excessive alcohol reduces B vitamin absorption, vital for nerve health.
If you choose to consume alcohol, do so in moderation.
Lifestyle Tips for Healthy Nerves
Now that you know the best foods for numbness and tingling, there are other lifestyle tips that you should consider as well.
Other ways to support your nervous system include:
- Getting 8 or more hours of quality sleep
- Staying hydrated
- Getting regular sunlight for vitamin D
- Getting regular aerobic exercise to help manage blood sugar levels
Other Causes of Numbness to Consider
Numbness can also result from nerve compression in the spine or limbs. That's especially true if you get numbness in just your hands, just your feet, or one hand, or one foot.
That's why it's important to check with a healthcare professional about your numbness to find out the best course of action.
If you live in the St. Louis area an need help for numbness in your hands or feet, we'd be happy to help you here at More 4 Life.
Just tap the button below to request an appointment.