Top Foods That Help Calm the Nervous System

Stress and anxiety can take a toll on your mental and physical health. Whether you’re feeling stressed from work, family obligations, or the busy holiday season, these foods can help calm your nervous system naturally. By including specific foods in your diet, you can provide your body with essential nutrients that support relaxation, improve mood, and balance stress levels.

The nervous system plays a vital role in controlling bodily functions, including thoughts, movements, and responses to stress. Chronic stress, poor diet, and inadequate nutrient intake can negatively affect its performance, leading to fatigue, irritability, or more severe issues. Certain foods, rich in vitamins, minerals, and antioxidants, have a calming effect on the nervous system by reducing inflammation, balancing neurotransmitters, and improving cellular function.[1]

Here are the best foods to naturally calm and nourish your nervous system:

1. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, particularly EPA and DHA. These essential fats play a key role in brain health and nervous system function. Omega-3s reduce inflammation and support the production of neurotransmitters like serotonin, which help stabilize mood and reduce anxiety.[2] Regular consumption of fatty fish can enhance cognitive function and overall mental clarity.

Tip: Enjoy grilled salmon with a squeeze of lemon or add sardines to a salad for a nutrient-dense meal.

2. Leafy Green Vegetables

Leafy greens such as spinach, kale, and Swiss chard are packed with magnesium, a mineral that helps regulate the nervous system. Magnesium acts as a natural relaxant by calming overexcited nerves and reducing stress-related symptoms.[3] These vegetables are also rich in folate, a B vitamin that supports neurotransmitter production, promoting emotional balance.

Tip: Add steamed spinach or kale to soups, smoothies, or as a side dish to boost your magnesium intake.

3. Berries

Berries, including blueberries, strawberries, and raspberries, are loaded with antioxidants such as flavonoids and vitamin C. These compounds help combat oxidative stress, which can damage nerve cells and exacerbate anxiety.[4] Berries also support brain health by improving blood flow and reducing inflammation. Their natural sweetness makes them a great alternative to processed sugar, which can overstimulate the nervous system.

Tip: Sprinkle fresh berries over yogurt, oatmeal, or enjoy them as a snack.

4. Nuts and Seeds

Nuts like almonds and walnuts, along with seeds such as flaxseeds, pumpkin seeds, and sunflower seeds, provide essential nutrients for calming the nervous system. These foods are excellent sources of healthy fats, magnesium, and vitamin E, which work together to reduce inflammation and support nerve function. Magnesium, in particular, helps reduce cortisol levels, the primary stress hormone.[5]

Tip: Snack on a handful of almonds or add pumpkin seeds to salads for a satisfying crunch.

5. Avocados

Avocados are a nutrient-dense superfood packed with B vitamins, healthy monounsaturated fats, and potassium. B vitamins are crucial for energy production and nervous system regulation, while potassium helps maintain proper nerve function and balance electrolytes.[6] The healthy fats in avocados also provide energy for the brain and help support mood stability.

Tip: Add avocado slices to sandwiches, salads, or blend them into a creamy smoothie.

6. Dark Chocolate

Good-quality dark chocolate (70% cocoa or higher) is rich in antioxidants and magnesium, making it a natural stress reliever. The flavonoids in dark chocolate improve blood flow to the brain and stimulate the production of serotonin, which enhances mood and relaxation.[3] However, moderation is key, as too much sugar or caffeine can overstimulate the nervous system.

Tip: Enjoy a small square of dark chocolate after meals for a healthy treat.

7. Bananas

Bananas are an excellent source of potassium and vitamin B6, both of which play a role in supporting nerve function and reducing muscle tension.[7] Vitamin B6 helps produce serotonin and dopamine, neurotransmitters that regulate mood and stress levels. Potassium aids in maintaining proper nerve signaling and muscle relaxation.

Tip: Eat a banana as a snack, add it to oatmeal, or blend it into smoothies.

8. Chamomile Tea

Although technically not a food, chamomile tea deserves mention for its calming effects on the nervous system. Chamomile contains apigenin, an antioxidant that binds to specific brain receptors, reducing anxiety and promoting relaxation.[8] Drinking chamomile tea regularly can also improve sleep quality, helping your nervous system recover and reset.

Tip: Enjoy a warm cup of chamomile tea before bedtime for its soothing benefits.

Final Thoughts

Incorporating foods rich in essential vitamins, minerals, and healthy fats can have a significant impact on calming the nervous system and reducing stress. From fatty fish and leafy greens to nuts, berries, and dark chocolate, these options are not only nutritious but also delicious and easy to include in your diet.

By making mindful dietary choices and maintaining a balanced lifestyle, you can nourish your body and mind, supporting a healthy and resilient nervous system.

References

1. Mukherjee, S. (2013). Alcoholism and its effects on the central nervous system. Current Neurovascular Research, 10(3), 256-262. https://pubmed.ncbi.nlm.nih.gov/23713737/
2. Parletta, N., Milte, C. M., & Meyer, B. J. (2013). Nutritional modulation of cognitive function and mental health. Journal of Nutritional Biochemistry, 24(5), 725–743. https://pubmed.ncbi.nlm.nih.gov/23517914/
3. Groves, M. (2023). 12 Science-Backed Benefits of Magnesium for Stress and Health. Healthline. https://www.healthline.com/nutrition/magnesium-benefits
4. Spencer, J. P. E. (2010). The impact of fruit flavonoids on memory and cognition. British Journal of Nutrition, 104(S3), S40-S47. https://pubmed.ncbi.nlm.nih.gov/20955649/
5. Pribis, P., & Shukitt-Hale, B. (2014). Cognition: The new frontier for nuts and berries. American Journal of Clinical Nutrition, 100(1), 347S-352S. https://pubmed.ncbi.nlm.nih.gov/24871475/
6. Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, 53(7), 738-750. https://pubmed.ncbi.nlm.nih.gov/23638933/
7. Kanazawa, K., & Sakakibara, H. (2000). High content of dopamine, a strong antioxidant, in Cavendish banana. Journal of Agricultural and Food Chemistry, 48(3), 844-848. https://pubmed.ncbi.nlm.nih.gov/10725161/
8. Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with a bright future. Molecular Medicine Reports, 3(6), 895-901. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/