Super foods for headaches and migraines

foods for headaches

Headaches and migraines are one of the most popular complaints of patients, with approximately 45 million American sufferers from chronic ones. Yet when an ache strikes, you are not usually able to take drugs and pills or turn down light near. There is an easier and natural way to get a headache relief – that’s food! In this article on VKool site, you are going to discover top super foods for headaches and migraines. Check out all these foods below and add it to your diet for your further headache prevention.

22 Super Foods For Headaches And Migraines That Work

1. Bananas

foods for headaches

Bananas are a super fruit to consume when you are trying to relieve your stubborn headache. This fruit is rich in magnesium that can ease head pain and relax blood vessels. In addition, bananas are high in potassium that aids in your electrolyte balance. In fact, your heavy drinking at night may leave you with a painful headache and you need to replace the lost electrolytes in your body due to dehydration.

Hence, a banana before drinking alcohol is a natural remedy to prevent nausea, muscle fatigue, headache and cure your hangover.

Read on: 19 health and beauty benefits of banana consumption

2. Potatoes 

foods for headaches

Next to super foods for headaches and migraines, consider potatoes.

Enjoy potatoes including their peel on for a quick headache relief, particularly alcohol related headaches. Because alcohol is diuretic, it can cause dehydration and lose your electrolytes like potassium. By eating potassium high foods like potatoes, this can help alleviate headaches related your hangover.

Surprisingly, baked potatoes with their skin are loaded with a high amount of potassium. Just a baked potato contains about 721 mg of potassium. In comparison with banana, the potassium level in a potato is higher than that of a banana (a banana contains 467 mg of potassium). In fact, potassium deficiencies are common. Many people never reach their daily recommended dose of potassium. A diet with excess potassium may further exacerbate some problems. For those who suffer from headaches and migraines, it is recommended to consume potatoes with their peel as a potassium high food.

Especially, eating potatoes at night or after working out can help relieve nausea, soothe headache as well as hasten the process of healing or recovery.

Read on: 12 amazing health benefits of potatoes and potato juice

3. Watermelon

foods for headaches

Next to top foods for headaches, this is watermelon. As you know, dehydration is a main cause of a headache. So, instead of taking drugs and pills for headaches, next time, consider consuming water food source like watermelon. According to nutritionists, the natural water in both vegetables and fruits contain a lot of essential vitamins and minerals. Especially, magnesium in watermelon is the key of the headache prevention.

Try a glass of hydrating watermelon smoothie. You can make it at home. Simply, prepare a cup of cracked ice, 2 cups of seeded watermelon chunks, 1 cup of plain yogurt, ½ teaspoon of grated ginger and a drizzle of honey. Put all the ingredients in a blender. Blend and enjoy your delicious watermelon smoothie. Alternatively, you can replace watermelon with other vegetables, fruits and foods rich in natural water such as lettuce, tomatoes, oatmeal, soups, melon, cucumber and berries.

4. Mushrooms

foods for headaches

Mushrooms are very rich in vitamin B2 (also called riboflavin). This vitamin is very important in making energy for body cells. Vitamin B2 deficiencies may occur because of genetic predisposition or a poor diet.  Getting enough vitamin B2 can relieve instant headaches. By eating riboflavin food regularly or adding riboflavin rich foods to your diet, you can even prevent your headaches. Along with mushrooms, spinach and broccoli are also high in vitamin B2. Plus, many cereals also include this vitamin.

In fact, scientific studies show that vitamin B2 boosts production of red blood cells. This explains why many headache sufferers have the deficiency of vitamin B2. The vitamin also encourages the absorption of energy from foods like fats, proteins and carbohydrates in order to ensure headache sufferers are energized.

5. Coffee

foods for headaches

In moderate drinking, coffee is very effective for a headache. According to scientists, caffeine is actually a vasoconstrictor. That means it helps reduce the blood vessel size. In excess, this may trigger a headache. Nevertheless, 1 cup of coffee can help cure a migraine. If you suffer from a headache caused by the seasonal allergy, coffee can give you a greater effect.

In concrete, coffee reduces the histamine release in the blood that works to calm your allergic reactions and save you from a headache. Scientific research indicates that this allergy-curing power comes from phytochemicals or high antioxidants in coffee that’s a plant-based food protecting your body cells from the free radical damage causing diseases.

6. Salmon

foods for headaches

Foods rich in healthy fats have been pointed out to relieve chronic headaches.  When it comes to super foods for headaches and migraines, consider salmon and add it to your diet; and get its healthy fats.

Salmon is a great source of omega-3 fatty acids that help reduce inflammation as well as cure a sore head. Other alternative healthy fats like salmon, avocado, olive oils and various fish products include. Among healthy fish, sardines are great. Some scientific studies have indicated that consuming olive oil regularly can help reduce headaches, the length of headaches they last, and the pain severity.

According to report published by the National Institutes of Health, U.S, fish oils (found in most fatty fish such as salmon) contain natural anti-inflammatory benefits and nerve protecting effects that can reduce the pain and frequency of migraines substantially. If you don’t like salmon, take omega-3s supplements to lower the risk of your headache and cure it fast.

Read on: 12 easy, healthy salmon dishes recipes for people at all ages!

7. Bread

foods for headaches

Bread is good for those suffering from migraines or headaches. Unprocessed grains can help release carbohydrates slower for replenishing your energy. If you’ve started your new diet, you may have as your body has to react for getting new fuel sources. Keep in mind that consuming healthy carbohydrates is always good for your complete nutritional health. Simple toast with peanut butter can help you relieve head pain instantly.

In a study conducted by Hospital for Sick Children, in England, 1983, the researchers showed the effects of a diet on 88 individuals with severe and chronic migraines. The study is about a pain free food diet, which included brown rice. The findings pointed out that when the diet was completed, 78/88 the participants no longer experienced headaches while the last 4 ones in the study improved the condition substantially.

8. Cucumbers

foods for headaches

Next to supper foods for headaches, adding cucumbers to your daily diet. Eat more salads including cucumbers in your daily meals and drink more cucumber smoothies or juice through the day. This vegetable is high in natural nutritional water that quickly rehydrates your sore head and body. If you are battling your hangover, make a cucumber smoothie for starting your new day with more energy.

To make this nutritional smoothie, blend a medium cucumber, spinach and apple together for a high nutrient and high water drink. Some other watery foods are great for smoothie recipes include celery, tomatoes and berries.

Cucumber actually is a great vegetable that can be mixed into many foods easily such as salads and sandwiches. Get that additional bit of hydration before a heavy drinking! This helps prevent a night’s hangover and keep your hydration levels stable.

Read on: 29 awesome benefits of cucumber for health and beauty

9. Almonds

foods for headaches

Like bananas, almonds are high magnesium that can help protect the body from a headache by soothing and relaxing the blood vessels. Headache and migraine sufferers may experience pain relief by following a magnesium-rich diet. To boost your magnesium consumption, eat more magnesium-rich foods such as dried apricots, bananas, avocados, cashews, almonds, brown rice, seeds and legumes

Start treating your sore head by eating a handful of almonds. This healthy snack is high in tryptophan, an amino acid that helps release serotonin, the feel good brain chemical.

Although most nuts can be a trigger for headaches and migraines in some people, almonds are usually used as a drug-free remedy for severe headaches. This is because of the high content of salicin in almonds, a popular agent in various over-the-counter “pain killers”. If your headache is coming on, a handful of almonds can help ward it off fast.

Read on: Benefits of almonds for health, skin and hair

10. Corn

foods for headaches

Like chili, corn is high in vitamin B3 so that they can help calm your headache and boost your blood vessel function. In turn, if you do not get enough the number of vitamin B3 daily, it may result in your stress and migraines.

Most people like corn. If you don’t like this grain, opt for other foods rich in vitamin B3 such as potatoes, tomatoes or beans.

11. Beef Liver

foods for headaches

Next to foods for headaches, consider beef liver. This food is high in niacin, also known as vitamin B3. Deficiencies of this vitamin may cause pounding migraines and headaches. Vitamin B3 is actually a water-soluble nutrient that means you can consume it excessively without any worry of overdoses. Enjoy animal liver, especially beef liver as pâté, sausages or an entrée.

Fried liver with onions is a common dish served for diner. This food is also rich in vitamin K, vitamin E, vitamin B6, vitamin B12, vitamin A and folate.

Scientists from the University of Maryland Center suggest that foods rich in vitamin B3, like liver, has pointed out the success in curing chronic headaches or migraines. The greatest food sources of this vitamin are beef kidney and liver, as well as salmon, beets, peanuts and sunflower seeds. Different types of grains are fortified with vitamin B3, too.

12. Spicy Salsa

foods for headaches

This is a type of spicy food. Spicy salsa is also called Caliente. It can help cure a sore head fast among super foods for headaches. According to nutritionists, depending on different types of headaches, spicy foods like spicy salsa can be beneficial. For instance, if your headache is caused by a sinus congestion, spicy salsa can help to ease your congestion, open airways, thereby help in decreasing pressure and your accompanying headache.

13. Yogurt

foods for headaches

Among delicious foods for headaches, consider eating yogurt daily more often for your headache-free symptoms. This snack is rich in calcium that aids in relaxing your body and relieve your sore head. Scientific evidence suggests that low calcium levels may cause pounding headaches. So be sure that you consume the daily required doses of this essential nutrient.

This is a delicious way to boost your calcium level. Opt for fat-free Greek yogurt varieties. Yogurt mixed with berries will be a great way to battle your tough hangover. A research reported by the University of Mancheter, UK shown that people who consumed at least 4.4 ounces of Activia yogurt everyday during a month reduced their inflammation including headaches and bloating condition. Especially, the research report the 78% decrease in the overall inflammation thanks to probiotics or good bacteria in yogurt.

Read on: 18 health and beauty benefits of yogurt consumption

14. Cherries

foods for headaches

Are cherries popular in your local fruit store or your living place? If you love this fruit, consider eating it for relieving your headache. Cherries contain headache-fighting properties such as quercetin. A research showed that quercetin has strong anti-allergy, anti-inflammatory and anti-oxidant properties so that it helps the body put of a hard shield for blocking body pain and sensitivity. To fight off your headache at night, consume about 20 tart cherries or sip on a cup of cherry juice a day.

15. Quinoa

foods for headaches

Beside yogurt, you can add quinoa into your daily diet to prevent headaches. This food seems new to many people. Quinoa is actually a type of seed, not grain. This means it is low in carbohydrates and rich in protein.

In addition, quinoa is rich in magnesium. This food has great effects to women who suffer from menstrual migraines. Along with quinoa, other foods rich in magnesium include sweet potatoes, sunflower seeds, brown rice and Swiss chard.

A research from the National Institutes of Health, U.S has shown the link of magnesium to a relief of headaches. Some clinical studies also show that magnesium may affect serotonin receptors and a connection of other headaches related to neurotransmitters. In reality, scientific findings show that when a migraine attack occurs, approximately 50% of patients experienced lower levels of their ionized magnesium.

Read on: Anabolic Cooking

16. Sesame Seeds

foods for headaches

Next to super foods for headaches and migraines, this is sesame. Add it to your diet by sprinkling some fried sesame seeds on your salads, on the top of your stir-fries or in your oatmeal. How sesame can work to relieve your headache? In fact, these tiny sesame seed pack a punch of nutrients. They are high in vitamin e that helps in stabilizing the estrogen hormone while preventing migraines during the period in women.

Moreover, sesame seeds are very beneficial in boosting blood circulation so that it helps prevent a sore head. Plus, these seeds are also high in magnesium that gives them powerful headache prevention.

Read on: Real And Healthy Chinese Cooking

17. Salad

foods for headaches

If you are feeling a pounding headache forming in your brain, relax yourself by eating some salad. In general, eating can help you relax very effectively, especially when consuming fat-free foods like salads.

Salads contain the number of watery vegetables and fruits so that they can help you rehydrate yourself. As a result, you will get rid of stress, anxiety, inflammation and relieve your headache naturally. Spinach and lettuce leaves are high in fiber and water and they can help the body feel cool. For this, consider these vegetables and add them to your salads.

Besides, iceberg lettuce contains a high content of water, but low level of calories nutrients, so consider consuming different types lettuce, such as spinach, butter lettuce, romaine, escarole or arugula. For instance, long pale-green leaves of romaine lettuce are very crisp in texture while the crispest sections of the vegetable are leaves that’re closest to the plant center (known as romaine hearts).  Different to romaine lettuce, butter lettuce is the crunchiest type of lettuce with round, small and loose leaves, including a buttery-textured, which go from the green to the pale yellow-green near the vegetable center.

Read on: 20 best easy healthy salad recipes for people at all age!

18. Spicy Foods

foods for headaches

We’ve known spicy salsa is very effective in relieving headaches above, continue to the list of foods for headaches, and consider more spice foods for your headache treatment.

In general, spicy foods can help soothe your congestion, then reduce your sinus pressure and finally open your airways up. Among spicy sources, chili powder is the best. It also loaded with vitamin E that aid in relaxing your blood vessels, thereby giving a quick relief to a headache. In contrast, Vitamin E supplements may cause headaches, hence consult with a doctor before you take a high dose of vitamin E.

19. Turkey

foods for headaches

Beside fish and meat for relieving headaches, consider eating turkey if you have a sore head. Turkey can help relax your blood vessels and muscles caused by your mental stress and physical pain. Also, turkey is high in calories so that it will help you charge your energy for being free from fatigue.

20. Spinach

foods for headaches

Spinach is a super vegetable for improving your health, including its benefits for headache relief. It is proven that spinach can help reduce high blood pressure and therefore it can lower the risk of your chronic headaches or migraines.

Also, spinach can help you get rid of a hangover as it is also high in natural nutritional water for dehydration. Moreover, spinach is rich in magnesium for relaxing your blood vessels.

As mentioned, many clinical studies, and research including the number of findings indicate that magnesium is linked to a relief of headaches thanks to its good affects on serotonin receptors and migraine-related neurotransmitters. One study shown that 1/2 acute headache patients also have decreased levels of ionized magnesium.

Read on: Easy and healthy cooked spinach recipes

21. Peanut Butter

foods for headaches

Do you love peanut butter? For those who often suffer from headaches, look for it on your fridge and consume it with some bread. Especially, if you are female, peanut butter is really beneficial for you to prevent your menstrual cycle headaches. This food can work for headache relief as it contains vitamin E. This vitamin is proven to decrease the onset of period pain. Other sources of vitamin E include tomatoes, avocado and sunflower seeds. So, eat these foods for a quick relief of headaches, ladies!

22. Flaxseed

foods for headaches

Last but not least among super foods for headaches and migraines, this is flaxseed. These seeds are associated with a wide range of health benefits thanks to their high contents of healthy omega-3 fatty acids. These acids can fight off migraines due to their anti-inflammatory agents.

Simply, add some flaxseeds to your oatmeal, or bake the seeds into your healthy treats like flax carrot apple muffins and banana bread! Yummy!

Beside foods that helps relieve headaches, you should avoid foods that trigger headaches such as chocolate, aged cheese, hot dogs, onions, diet soda and alcohol. It is believed that certain foods can result in 30% of all headache cases. So, notice to avoid foods as mentioned above. Additionally, skipping meals or unhealthy diet may also contribute to headaches and migraines.

These are 22 super foods for headaches and migraines and warning in triggers causing headaches. For any comment on the article of foods for headaches, feel free to leave your feedback at the end of the post. Thanks for reading and see you in the next posts!

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