Almonds
Almonds are one of the best sources of magnesium, a mineral that’s associated with a lower risk of migraine headaches. Magnesium helps to relax the walls of blood vessels in the brain, and it alters the electrical activity of brain cells. According to American Family Physician, migraine sufferers frequently have low levels of magnesium, so eating magnesium-rich foods such as almonds may help. Try munching on a small handful of almonds each day to keep migraines at bay. Other magnesium-rich foods include wheat bran, lentils, cashews, split peas, and tofu.
Lean Meat and Green, Leafy Vegetables
Migraine headaches have been linked to low levels of some B vitamins, particularly vitamins B6, B12, and folate. These vitamins help to lower levels of homocysteine, an amino acid that’s elevated in some migraine sufferers. Some experts even recommend that migraine sufferers supplement with vitamin B12. You can still get B12 naturally from food sources. Meat of all types is one of the best sources of vitamin B6 and vitamin B12. B12 is also found in dairy products such as milk and yogurt. Folate is most abundant in green, leafy vegetables. If you don’t eat meat or dairy, you may benefit from a B12 supplement. Talk to your doctor about this.
Coffee
That cup of java may do more than wake you up. Caffeine helps to relieve migraine headaches due to its action on blood vessels in the brain. That’s why it’s an ingredient in medications used to treat migraines. Coffee may help to relieve the pain of migraine headaches, but too much caffeine can trigger headaches in some people. Sip a cup if you feel a migraine coming on, but don’t overdo it. Caffeine is also is a diuretic, and fluid loss can aggravate headaches.
Wild Alaskan Salmon
Salmon is a rich source of omega-3 fatty acids. Some research suggests that the omega-3 fatty acids in fatty fish like salmon reduce the frequency of migraine headaches, although results have been inconclusive. Omega-3 fatty acids have anti-inflammatory properties, which may be beneficial for people who suffer from migraines. Omega-3 fatty acids have other health benefits as well, so adding more wild-caught Alaskan salmon to your diet is a smart idea. Stay away from farm-raised salmon since it contains higher levels of toxins and lower levels of omega-3s.
Foods for Migraines: The Bottom Line?
Certain food additives can also trigger migraine headaches, so eat more whole foods and less processed and packaged foods if you suffer from migraines. Avoid foods that contain tyramines, sulfites, aspartame or nitrites, and go light on the alcohol. Don’t forget to add these anti-migraine foods to your diet as well.
References:
American Family Physician. Therapeutic Uses of Magnesium. July 2009.
The National Migraine Association.
Nutraingredients.com. “B Vitamins May Offer Migraine Relief”
University of Maryland Medical Center. “Omega-3 Fatty Acids. June 2009.