Are you eating for Spinal Cord & Nerve Health

eating for Spinal Cord & Nerve Functions

6 Categories of Nutrition for importing functional experiences  

1.  Magnesium

 Magnesium regulates nerve and muscle function

Recommended daily:  Women 310-320 mg,  Men 400-420 mg

Natural Sources:

• Fermented Foods:
  • sauerkraut
• Fruit:
  • bananas
  • blueberries
  • grapefruit
  • lemon & limes
  • orange
  • raspberries
• Kefir
• Ginger
• Leafy greens:
  • spinach
  • kale
  • collard greens
• Legumes:
  • peanuts
• Nuts & seeds:
  • almonds
  • cashews
  • flax
  • pumpkin
• Cinnamon
• Turmeric
• Veggies:
  • avocado
  • Brussel sprouts
  • pumpkin
• Whole grains

FYI:  Including more magnesium in your diet can help promote muscle relaxation and better-quality sleep.

Effects of low Magnesium?

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2.  B9 (Folate) essential for spinal cord Development

Makes red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA

Recommended daily:  400 mcg

Natural Sources:

• Leafy greens:
  • kale
  • collard greens
  • lettuce:
    • romaine
  • mustard greens
  • spinach
  • turnip greens
• Cinnamon
• Dairy:
  • milk
• Eggs
• Fermented Foods:
  • sauerkraut
• Fruits:
  • bananas
  • blueberries
  • grapefruit
  • lemon & limes
  • oranges
  • pineapple
  • raspberries
  • strawberries
  • watermelon
• Legumes
  • beans:
    • lima
  • peanuts
• Mushrooms:
  • Shitake mushroom
• Nuts & Seeds:
  • sunflower seeds
• Meat, Poultry, Seafood
  • clams
  • sardines
  • trout
  • tuna
• Potato:
  • sweet potato
• Seaweed:
  • Nori
•  Veggies:
  • asparagus
  • avocado
  • broccoli
  • Brussels sprouts
  • celery
  • cucumber
  • pumpkin
• Whole grain

FYI:  cannot be produced by the body, must be supplied

Effects of Low  B9 (Folate)?

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3.  B12 produces myelin, the fatty substance that protects nerve cells

Recommended daily:  Adults  2.4 mcg

Natural Sources:

• Dairy:
  • cheese
  • feta 
  • Kefir
  • milk
  • yogurt
• Eggs:
  • yokes
• Fermented Foods
  • black garlic
• Mushrooms:
  • Lion’s mane
  • Shitake mushroom
• Nuts
• Meat, Poultry, Seafood
  • clams
  • crab
  • mackerel
  • mussels
  • oysters
  • sardines
  • trout
  • tuna
  • organ meats: 
    • liver
    • kidney
• Seaweed:
  • algae
  • nori
• Yeast:
  • nutritional

FYI:  Rainwater contains B12

& B12 cannot be produced by the body, must be supplied

Lack of B12 Effects?

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4.  Resveratrol reduces oxidative stress and protects the spinal cord

Natural Sources:

• Cocoa
•  Chocolate:
  • dark
•  Fruit:
  • blueberries
  • cranberries
  • grapes
• Legumes:
  • peanuts
• Nuts:
  • pistachios

• Wine:
  • Red

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5.  Omega-3 fatty acids protect nerves

Recommended daily:  Adults 250–500 mg

Natural Sources:

• Fermented Foods:
  • sauerkraut
• Fruits
  • bananas
  • blueberries
  • grapefruit
  • lemon & limes
  • oranges
  • raspberries
• Ginger
• Nuts
  • chia seeds
  • flax seeds
    • flaxseed oil
  • walnuts
    • walnut oil
• Seafood: 
  • anchovy
  • halibut
  • herring
  • mackerel
  • salmon – wild
  • tuna
• Turmeric
• Veggies:
  • avocado
  • Brussel Sprouts
  • pumpkin

FYI:  essential fat required for function

Lack of Omega 3 Effects?

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6.  Calcium sends signals between cells in the nervous system and regulates muscle contractions

Mineral necessary for life

Recommended daily:  Adults 2500 mg

Natural Sources:

• Cinnamon
• Dairy:
  •  Cheese:
    • Blue
    • Brick
    • Cheddar
    • Edam
    • Gouda
    • Gruyere
    • Parmesan
    • Swiss
  • Cottage Cheese
  • Ice Cream
  • Kefir
  • Milk
  • Yogurt
• Fermented Foods:
  • Sauerkraut
• Fruit:
  • blueberries
  • bananas
  • figs
  • grapefruit
  • kiwi
  • lemon & limes
  • oranges
  • raspberries
• Ginger
• Legumes:
  • beans
  • chickpeas
  • edamame
• Nuts:
  • almonds
  • Brazil nuts
• Molasses:
  • blackstrap
• Seafood:
  • salmon
  • sardines
• Seaweed:
  • agar
• Soy:
  • tofu
• Turmeric
• Veggies:
  • artichoke
  • beet Greens
  • bok Choy
  • broccoli
  • collard Greens
  • dandelion Greens
  • kale
  • okra
  • olives
  • snap Peas
  • Snow Peas
  • squash
  • turnip 

FYI:  Lack of calcium in the diet can cause spasms and cramping

Lack of Calcium Effects?

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by Renee Lindstrom, GCFP @ Inside Awareness,  Living in Natures Love Blog

& Renee Lindstrom Live

Copyright 2014 – 2021 Renee Lindstrom, GCFP

Feldenkrais®, Feldenkrais Method®, Awareness Through Movement®, Functional Integration®, are registered service marks of the Feldenkrais Guild® of North America. Feldenkrais Method®

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