When it comes to managing nerve pain or neuropathy, the details of your diet could make a big difference in your symptoms and quality of life.

Nerve pain can be caused by a variety of conditions like diabetes, injuries, autoimmune disorders, and nutrient deficiencies. While medications are a common treatment approach, many people prefer to use more natural remedies if possible. Thankfully, multiple studies have identified certain foods and nutrients that may help prevent, reduce, or even reverse nerve damage and pain.

If you suffer from tingling, numbness, or shooting pains from neuropathy, adding these 5 science-backed foods to your diet could provide relief:

Fatty Fish (Salmon, Mackerel, Sardines) 

Fatty fish are packed with omega-3 fatty acids, potent anti-inflammatory compounds that can help calm irritated nerves. A 2020 study found that people with diabetic neuropathy who took fish oil supplements had a significant reduction in neuropathy symptoms compared to a placebo group.

Other research suggests omega-3s may also help regenerate nerve fibers by stimulating positive changes at the cellular level. Aim to eat fatty fish 2-3 times per week or take a fish oil supplement.

Eggs 

Eggs are concentrated sources of natural B vitamins, antioxidants, and other nutrients critical for nerve health. B1 (thiamine) in particular has been shown to help repair damaged nerves and improve nerve signaling.

A 2018 clinical trial found that supplementing with a combination of B1, B6, B12, and vitamin D led to significantly reduced pain scores and disability from neuropathy. Eat the whole egg, as the yolks provide most of the B vitamin content.

Avocados 

Those creamy green fruits are an excellent source of natural vitamin E, which has neuroprotective properties. Vitamin E is a powerful antioxidant that scavenges free radicals that damage nerve fibers. It also boosts the production of vasodilators that improve nerve blood flow.

One study published in 2020 found vitamin E supplementation helped reduce pain and other symptoms in people with carpal tunnel syndrome, a type of compression neuropathy. Avocados also provide fiber, healthy fats, and magnesium—a trifecta for nerve support.

Pumpkin Seeds 

With their tough shells hiding a nutrient-dense interior, pumpkin seeds are an outstanding source of plant-based magnesium. This essential mineral is involved in neurotransmitter signaling and regulating inflammation—deficiencies are linked to higher risks of neuropathy.

A 2018 study in the Journal of Oral Rehabilitation found magnesium supplementation helped reduce pain, numbness and improve overall neuropathy symptoms. Pumpkin seeds also contain alpha-linolenic acid, an omega-3 that can lower inflammation.

Dark Leafy Greens (Spinach, Kale, Collard Greens) 

Pile these super greens onto your plate if you have nerve pain. Leafy veggies like spinach, kale and collards are excellent sources of vitamin B1, B6, B12, and folate—nutrients key for maintaining healthy nerve function and repairing nerve damage.

Leafy greens also contain alpha-linolenic acid and various antioxidants that can combat inflammation, a main driver of neuropathic pain. Multiple studies have linked higher intakes of greens to a reduced risk of developing neuropathy.

At Mind the Detail, we’re committed to uncovering the truth hidden in the fine details that can truly impact your health and quality of life. If you suffer from nerve pain, don’t ignore the potential of these research-backed foods to provide relief. Some simple, strategic dietary adjustments could be an effective, side effect-free way to reduce those tingling, burning neuropathy symptoms.