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10 Amazing Foods That Beat Migraines

Updated on July 12, 2018
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Migraine headaches are a serious problem and can keep people from running errands, working, attending school, and overall decrease their quality of life. Common symptoms of migraine headaches include a pounding sensation that is often accompanied by intense sensitivity to light and/or loud noises. Severe migraines can even make sufferers have nausea and vomiting. While some migraines may last for only a few minutes, it is not unusual for people to report migraine headaches that can last for several hours or even an entire day. There have been many medications suggested for treating an acute migraine headache. However, it is always better to try and prevent these headaches from starting in the first place. The good news is that what you eat can make a dramatic difference in the frequency and severity of these migraine headaches.

Dark, Leafy, Green Vegetables Can Reduce Frequency of Migraines

While many may not like to eat their vegetables, even as adults and realizing how important they are to your diet, leafy greens are very important in preventing migraine headaches. In addition to being healthy in general, leafy greens (such as spinach) are very high in omega 3s, which have been shown to reduce the frequency of migraine headaches. Vegetables are versatile foods and can be added to a variety of dishes to enhance both the taste the nutrition

Nuts: Full of Super Magnesium

There have been multiple research studies performed regarding the importance of magnesium and its role in migraine prevention. Those who ingest more magnesium have been shown to lower their frequency of both migraine headaches and cluster headaches. Nuts have some of the highest levels of magnesium out there and people should try to mix more of these in with their meals and snacks. Options include peanuts, pecans, and almonds. Why not toss these in a bag and snack on them throughout the day? They are also high in protein!

Red Meat for Migraines? Yes it Works!

While most people associate red meat with protein, beef and other red meats are actually high in numerous nutrients. Red meats hold a high amount of an important enzyme cofactor called CoQ10 and also have high amounts of vitamin B2. Research has shown that both of these are important in the prevention of migraine headaches. Those who are noticing prolonged or frequent debilitating headaches should try increasing their intake of red meat. It could decrease their migraines.

Salad Can Be Hydrating

One of the most often overlooked nutrients is water. Many headaches, include migraine headaches, stem from dehydration. A lack of water can reduce the overall blood volume and deprive the brain of oxygen and nutrients, leading to headaches. Increasing water intake is a good way to reduce migraine headaches and salad leaves have high amounts of water stored in their cells. Try to eat more salad as a way of increasing daily water intake. This can help prevent migraine headaches from starting, and it can be a great way to getting those dark, leafy vegetables into your diet as well!

Butterbur: Unique But Helpful

Butterbur is a unique vegetable; however, there have been studies to show that it plays an effective role in reducing migraines. In one study that compared eating butterbur to eating a placebo, those that consumed butterbur were shown to have fewer migraine headaches than those that took a placebo. While eating too much butterbur can have some nasty side effects, adding a few to a stir fry can reduce the frequency of headaches.

Whole Grains: Great for Blood Sugar Levels

Grains are high in carbohydrates. While many people dislike consuming too many carbs, too few carbs can actually cause people to have low levels of blood sugar. When blood sugar levels drop too low, the response can be a headache. There are both healthy and unhealthy grains. Whole grains have numerous nutrients and people should try to consume them with meals. They can help provide valuable nutrition in addition to keeping blood sugar levels up, preventing headaches.

Fish Are Full of Omega 3’s

Fish and fish oil has been pushed for years for its numerous health benefits. In addition to keeping levels of cholesterol low, the omega 3’s have been shown to play an important role in limiting migraine headaches. Whether the fish are grilled or fried, try adding a bit of olive oil for some added migraine prevention.

Eggs Are A Super Food

There is a reason why steak and eggs is a popular breakfast option. Perhaps, it is because both foods are high in their levels of vitamin B2. Whether people like their eggs scrambled, hard-boiled, or over easy, they are high in levels of vitamin B2 and can help people keep migraine headaches at bay. Only 2 eggs can go a long way to the daily recommended levels of vitamin B2. Pair them with red meat for an added boost of migraine prevention.

Sunflower Seeds: A Salty Snack Full of Magnesium

Sunflower seeds possess numerous nutrients and provide a nutritious snack for more than just baseball players. Like the nuts mentioned earlier, sunflower seeds are high in magnesium. Many people are deficient in their magnesium levels and don't even know it, contributing to a higher frequency of migraine headaches. Try to incorporate more sunflower seeds into the diet to reduce the frequency of migraine headaches.

Mushrooms Are Full of Riboflavin

While not everyone likes mushrooms, people should try to give these interesting vegetables a chance. Mushrooms actually have a wide variety of important nutrients, one of which is called riboflavin. Also found in the whole grains mentioned above, research has shown that riboflavin can play an important role in the generation and cessation of migraine headaches. Mushrooms are high in riboflavin and increasing riboflavin intake can help to prevent migraine headaches. Try to throw some mushrooms on the next steak or in a delicious egg omelet to keep those migraines at bay.

These foods are only a few of the many different options that people can try to reduce migraine headaches. There are clearly a wide variety of foods that people can try and everyone should be able to find something that they like. Remember to try and vary the cooking style of these foods to keep it interesting. While migraines should be approached from a medical perspective, it is important to make lifestyle changes as well. That is where these foods come in. Why not give these a try and see if they can reduce those obnoxious and painful migraine headaches?

*Disclaimer: This article pro­vides gen­eral infor­ma­tion about med­i­cine, health, and related sub­jects. The words and other con­tent pro­vided in this article, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately-licensed physi­cian or other health care worker.

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    • Coffeequeeen profile image

      Louise Powles 

      10 months ago from Norfolk, England

      Thankfully I don't suffer with migraines, but this is a very interesting article. I do eat a lot of mushrooms though. I love them.


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