Foods that Help Cure a Migraine Headache

Those who've suffered from miserable migraines know the familiar nausea, vomiting and throbbing head that renders them useless. But instead of reaching for the medicine cabinet, head to the kitchen. The nutrients in certain foods can diminish the onset of a migraine, while others can trigger the debilitating headaches and should be avoided altogether.

riboflavin rich foods like broccoli can help migraines
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Magnesium

Get more magnesium in your diet. Increasing magnesium intake can help reduce the number of migraines. For women that have migraines during their menstrual cycle, additional magnesium is particularly helpful. Males require 270 to 400 milligrams of magnesium a day, females require 300 milligrams a day, and breastfeeding women need 340 milligrams daily.

Magnesium-rich foods include: agar seaweed, baked potatoes, bananas, basil, beet greens, black walnuts, blackstrap molasses, bran cereals, dill weed, dried mustard, fennel seed, green leafy vegetables, legumes, marjoram, oat flour, oatmeal, sage, savory, shredded wheat, soybean flour, spinach, squash seeds, tarragon, tofu, wheat bran, whole grains and whole wheat flour, Brazil nuts, cashews, celery seed, peanuts, pine nuts, almonds, pistachio nuts, poppy seeds, pumpkin seeds, chocolate, cocoa powder, coriander and cumin seed.

bananas are rich in magnesium
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Vitamin B2

By increasing your intake of B2, also identified as riboflavin, you can diminish the onset of migraines and associated symptoms by as much as 50 percent. Excellent riboflavin sources include almonds, brewer’s yeast, broccoli, brussels sprouts, cereals, eggs, flours, milk, mushrooms, organ meats, soybeans, spinach, wheat germ, whole grains, wild rice and yogurt. Males ages 14 and older need 1.3 milligrams of vitamin B2 daily, and females 14 to 18 require 1 milligram of B2. Women over 19 need 1.1 milligrams of B2 daily, and pregnant women require 1.4 milligrams. Breastfeeding women need 1.6 milligrams of riboflavin daily.

get vitamin B2 from eating brussels sprouts
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Omega-3 Fatty Acids

Foods containing high amounts of omega-3 fatty acids are helpful in migraine reduction. Omega-3 fatty acids are needed for proper brain function, and omega-3s can help prevent the irritability occasionally associated with migraines. Food high in omega-3 fatty acids include halibut, mackerel, sardines, herring, tuna, salmon, flaxseed oil, flaxseeds, soybeans, canola oil, soybean oil, pumpkin seeds, purslane, perrilla seed oil and walnut oil. Adults need no more than 3 grams of omega-3 fatty acids per day for optimal health.

pumpkin seeds are a good source of Omega-3 fatty acids
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Foods to Avoid

A variety of foods have been associated with triggering migraines, including foods with high amounts of caffeine, chocolate and cheese. Foods that contain monosodium glutamate (MSG) and acid tyramine--found in aged cheeses, figs, beans, chicken livers and red wine--can cause migraines. Sometimes nuts and peanut butter can trigger migraines as well. Eliminate these foods one at a time to determine what foods might trigger your migraines.

cheese can trigger migraines for some
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