Migraines are excruciating, recurrent headaches that cause pain and additional symptoms, such as nausea and/or impaired vision, for hours or days. According to the University of Maryland Medical Center (UMMC), before migraine pain begins, a person may experience cravings for sweets, increased thirst, depression, or grogginess. While there is no known cure for migraines, lifestyle changes --- including sufficient intake of certain foods and nutrients --- may help reduce migraine pain and frequency.
Magnesium-Rich Foods
Magnesium is a mineral that supports muscle and nerve function, steady heartbeat, immune-system strength, and bone health. It also contributes to blood-sugar management and normal blood pressure. According to the UMMC, people who experience migraines often have smaller amounts of magnesium in their bodies than those unaffected by migraines --- and increasing magnesium intake may reduce migraine frequency by up to 41.6 percent. Food sources of magnesium include halibut, almonds, cashews, soybeans, spinach, potatoes (with skin), peanut butter, wheat bran, bran flakes, yogurt, and brown rice. Eating a variety of magnesium-rich foods may provide the most benefits.
Vitamin B2-Rich Foods
Vitamin B2, also called riboflavin, is a water-soluble nutrient that contributes to metabolism --- the conversion of food into energy. Though research findings are mixed, the UMMC suggests vitamin B2 as a potentially helpful dietary tool for reducing migraine headache frequency. Vitamin B2 is present in numerous foods, including cow's milk, cheese, spinach, kale, romaine lettuce, organ meat (kidney and liver), legumes, brewer's yeast, tomatoes, mushrooms, and almonds. Many vitamin-fortified breads, cereals, and beverages also contain ample amounts of vitamin B2.
Vitamin E-Rich Foods
Vitamin E is a fat-soluble nutrient that provides potent antioxidant, or disease-fighting, properties. According to research published in the "International Medical Journal of Experimental and Clinical Research" in January 2009, vitamin E can effectively reduce migraine headache pain triggered by menstruation --- a condition known as menstrual migraines. A variety of healthy, plant-based foods provide rich amounts of vitamin E, including wheat germ oil, almonds, almond butter, sunflower seeds, safflower oil, sunflower oil, peanut butter, peanuts, corn oil, and soybean oil.
Omega-3 Fatty Acids
Omega-3 fatty acids, or omega-3s, are essential fats the body must obtain from food. Omega-3s are known to reduce bodily inflammation and support brain function, mood balance, and cardiovascular health. According to a research review published in the "Journal of the American College of Nutrition" in 2002, studies indicate a positive correlation between omega-3 fatty acid intake and reduced migraine headaches. Valuable food sources of omega-3s include fatty fish, such as salmon, albacore tuna, mackerel, halibut, and sardines, and plant-based foods, such as ground flaxseed, walnuts, and canola oil.
References
- University of Maryland Medical Center: Migraine Headache Facts and Treatment
- "International Medical Journal of Experimental and Clinical Research"; The effect of vitamin E on the treatment of menstrual migraine; Jan. 2009
- "Journal of the American College of Nutrition"; Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases; Artemis P. Simopoulos, MD, FACN; 2002
