Most of us experience headaches from time to time. Most headaches fall within one of 4 main categories: migraine, hypertension, stress, and cluster headaches. For those with migraines, the pain can be a little more serious.
Meanwhile, some headaches can be a sign of certain health problems. Studies found that certain foods and drinks can trigger various types of headaches. Moreover, it is a fact that the best foods for headaches are easily available.
This article has put together a list of tasty and healthy foods rich in vitamins and minerals to help fight headaches.
So, what’s more?
Read on to explore the ten best foods for headaches that can potentially reduce the frequency and endurance of headaches.
1. Leafy greens
Leafy greens are rich in various elements that contribute to headache relief. For instance, studies have revealed that magnesium can reduce migraine pain because many sufferers have low magnesium levels.
They are widely known as powerful headache fighters because they are a great source of riboflavin (vitamin B2) and a potent antioxidant called coenzyme Q10.
Here are some leafy greens that are rich in all the elements mentioned above and a variety of other anti-inflammatory antioxidants:
- Kale
- Spinach
- Collard greens
- Turnip greens
- Broccoli
2. Fruits
Almost all fruits are rich in magnesium and potassium. Some studies have suggested that potassium may help alleviate migraine pain by contributing to healthier nerve functioning.
Bananas are one of the best for headaches because they deliver a dose of potassium, magnesium, B vitamins, and complex carbohydrates, all of which reduce headache pain.
If your headache is because of dehydration, fruits with higher water content can help you combat that headache.
Here are the best fruits that can help you relieve headaches:
- Apricots
- Avocados
- Bananas
- Figs
- Raspberries
- Melon
- Cantaloupe
- Watermelon
- Honeydew
3. Fatty Fish
Fatty fishes are one of the best foods for headaches. They are both anti-inflammatory foods and are rich in omega-3 fatty acids EPA and DHA.
In addition, fatty fishes are rich in B vitamins, including riboflavin (B2), which help manage migraine attacks.
Studies also found that salmon contains coenzyme Q10 and vitamin D, relieving migraine.
Here is the list of the most effective fatty fishes that you can trust for curing headaches:
- Salmon
- Cod
- Mackerel
- Halibut
4. Nuts
Nuts are a great source of magnesium, which is well-known to soothe headaches by relaxing blood vessels.
They are also rich in a reasonable amount of vitamin E that studies have found effective in helping control migraines with aura triggered by hormonal fluctuations.
Some people suffering from headaches find immediate relief by eating a handful of almonds or other nuts.
Here is the list of the best nuts that can bring you relief from headaches:
- Almonds
- Walnuts
- Cashew nuts
- Brazil nuts
5. Whole grains
Whole grains are a great source of complex carbohydrates, and they work to boost glycogen stores in the brain. They help relieve headache pain because low blood sugar (hypoglycemia) can trigger headaches.
Whole grains contain many nutrients, such as vitamins E and B, iron, coenzyme Q10, magnesium, and fibre.
Here is the best whole grains list for you to treat headaches:
- Quinoa
- Barley
- Buckwheat
- Bulgur
- Whole oats
- Whole grain bread
6. Legumes
Legumes are another best food for headaches. They are a great source of essential protein and fibre, which can help maintain blood sugar levels and magnesium and potassium to relieve blood vessel constrictions.
Moreover, legumes supply coenzymes Q10, which may reduce the number of days your headache lasts. All of these nutrients can help relieve headache pain.
Here are some of the best legumes you can choose for a healthy lifestyle:
- Lentils
- Beans
- Peas
- Soybeans
- Chickpeas
7. Yoghurt
Low calcium levels in the body can trigger headaches and muscle cramps. If you increase your calcium-containing foods, such as yoghurt, you can relieve the pain of headaches and migraines to an extent. That’s why yoghurt was on the list of best foods for headaches.
Despite that, yoghurt is also rich in migraine-busting B vitamins and should help you stay hydrated.
Yoghurt can provide high levels of riboflavin, a part of the B vitamin complex that helps reduce the number of migraine attacks in people who commonly suffer from them. It may also help increase the effectiveness of beta-blockers, drugs used to prevent migraines.
8. Seeds
Most seeds are a good source of omega-3 fatty acids that fight inflammation. Also, they are one of the best foods for headaches.
Seeds are rich in magnesium, which may help prevent blood vessel spasms. Medical research continues to explore blood vessel spasms due to constricted blood vessels as a possible migraine trigger.
Here are the best types of seeds that you can consider to get rid of headaches:
- Poppy seeds
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds (without natural flavours)
- Chia seeds
9. Hot Peppers
Hot peppers are rich in capsaicin, which numbs the brain’s trigeminal nerve and inhibits the neurotransmitter responsible for causing migraine pain. They may also relieve clusters, tension, and other headaches.
Besides, regular consumption of hot peppers can help open up clogged sinuses, causing a sinus headache. Hot peppers also contain vitamins C, A, B, and E.
Here is a list of the best peppers that can help relieve headaches:
- Jalapenos
- Habaneros
- Cayenne
- Anaheim
10. Ginger
Ginger is yet another best food for headaches, which is recognized traditionally.
Ginger contains a natural oil with chemical compounds necessary to help headache sufferers find relief. It increases the chemical messenger serotonin, and that reduces inflammation. A medical research study on ginger powder found it significantly decreased headache severity in patients with acute migraines without aura.
Bottom line
Headaches can be an intense event that can ruin a full day or even a week.
However, eating various healthy foods and staying hydrated can go a long way toward preventing or relieving headaches. It would be best if you did not rely only on medications for relief. Stress and tension are common causes of headaches. To address the stress factors in your life.
Therefore, all you need to do is:
- Eat a healthy, well-balanced diet.
- Limit alcohol intake.
- Do not skip meals.
- Drink lots of water every day.
- Get regular good sleep.
- Exercise regularly.
What’s more?
Add the above-mentioned best foods for headaches to your grocery list today and adopt this behaviour to prevent headaches and minimize headache pain.