What Foods Are Good For Headaches?

Dr.Sıla Gürel gave important information about the subject. Generally, all people have experienced a headache at some point in their lives, even if it is only once. Depending on the severity of the headache, it can affect the quality of life of the person. It can be seen that most people with severe headaches have difficulty doing their daily work. It is known as a throbbing, compressing and distinctly disturbing condition in a certain part of the head. The headache may come on gradually or suddenly, and may last for several hours or several days.

So what are the foods that are good for headaches?

1. Leafy greens
Leafy greens contain various elements that contribute to relieving headaches. For example, research has shown that taking magnesium can reduce migraine pain because most migraine sufferers have low magnesium levels. Folic acid and B6 reduce migraine symptoms. The National Headache Foundation reported in a European study that found that vitamin B2 can reduce the frequency of migraines. You should consume green leafy vegetables (spinach, kale, broccoli) that contain all these elements and various other anti-inflammatory antioxidants.

2. Nuts
Hazelnuts are rich in magnesium, which soothes headaches by relaxing blood vessels. They also contain significant amounts of vitamin E, which research shows can help control migraines with auras and migraines triggered by hormonal fluctuations. For some people with headaches, immediate relief can be achieved by eating a handful of almonds or other nuts.

3. Fatty Fish
Oily fish are rich in the omega-3 fatty acids EPA and DHA, which are anti-inflammatory foods. They contain B vitamins, including riboflavin (B2), which has been shown to help manage migraine attacks. Research has also found that salmon contains coenzyme Q10 and vitamin D, which provide migraine relief.

4. Fruits
Some fruits are rich in magnesium and potassium. Some research suggests that potassium may help relieve migraine pain by contributing to healthier nerve functioning. Bananas are good for headaches because they provide a dose of potassium, magnesium, B vitamins and complex carbohydrates, all of which contribute to reducing headache pain. If the headache is due to dehydration, fruits with high water content can fight the headache pain.

5. Seeds
These seeds (Poppy seeds, sesame seeds, pumpkin seeds, sunflower seeds, chia seeds) contain omega-3 fatty acids that fight inflammation. They also contain significant amounts of magnesium, which can help prevent blood vessel spasms. Medical research continues to explore blood vessel spasms due to narrowed blood vessels as a possible migraine trigger.

6. Whole Grains
Whole grains (quinoa, barley, buckwheat, bulgur, oats, whole grain bread, etc.) contain complex carbohydrates and try to increase glycogen stores in the brain. They help relieve headache pain, as low blood sugar (hypoglycemia) can trigger headaches. One study found an association between iron deficiency anemia and migraines in women. Whole grains provide rich nutrients including vitamin E, B vitamins, iron, coenzyme Q10, magnesium and fiber.

7. Vegetables
Legumes (lentils, beans, peas, soybeans, chickpeas) contain protein and fiber to help maintain blood sugar levels, and magnesium and potassium to relieve blood vessel constrictions. Legumes also provide coenzyme Q10, which can reduce the number of days a migraine lasts, according to one study. All these nutrients can help relieve a headache.

8. Hot Pepper
Cayenne pepper contains capsaicin, which blocks the neurotransmitter that numbs the brain's trigeminal nerve and causes migraine pain. They can also relieve clumping, tension, and other headaches. Also, eating cayenne pepper can cause sinus headaches by helping open clogged sinuses. Hot pepper also contains vitamins C, A, B and E.

9. Adequate Caffeine
A cup or two of coffee or tea each day can relieve a headache, especially if it's a headache caused by a caffeine deficiency. Caffeine provides better blood flow by reducing the size of blood vessels. The key is to find a balance and not consume too much caffeine. Too much caffeine can trigger headaches.

10. Ginger

Ginger contains a natural oil that contains important chemical compounds to help relieve headache sufferers. It increases the chemical messenger serotonin, which in turn reduces inflammation. A medical study on ginger powder found that it significantly reduced headache severity in patients with acute migraine without aura.