More than 100 million people experience headaches in the form of migraines, tension headaches and sinus headaches, according to the July 2009 issue of "Health Care Industry Community." Many people treat headaches by turning down the lights and resting until the headaches goes away or taking over-the-counter or prescription pain medications. A variety of foods can help headaches, easing the pain and reducing occurrences.
Quinoa
Adding quinoa to the diet can help headaches. According to website World's Healthiest Foods, quinoa provides high levels of magnesium, which can help relax blood vessels. This may work to prevent migraines as well as help reduce the frequency with which headaches occur. Magnesium deficiency may interrupt nerve and muscle impulses, too, which can result in irritability that may trigger headaches. Riboflavin, a vitamin called B2 also plentiful in quinoa, may also contribute toward reducing how often migraines occur. Proponents claim the riboflavin in quinoa works by improving the way the brain and muscle cells metabolize energy. Research published in the July 2004 issue of the "European Journal of Neurology" indicates that ingesting 400 mg riboflavin every day can cut the number of migraine headaches by half over a period of several months.
Spinach
Eating spinach can help with headaches. Like quinoa, spinach is high in magnesium, containing nearly 40 percent of the daily recommended intake. Spinach also contains high levels of iron, a nutrient vital to warding off headaches due to its anti-inflammatory properties. MedlinePlus indicates that those with low iron often experience headaches. Adults need 8 to 18 mg of iron each day. Additionally, spinach contains almost 30 percent of the daily recommended intake of vitamin C, which helps the body absorb iron. Mikhail Tombak, Ph.D., author of "Can We Live 150 Years?" and former head of Center for Health Sciences in Moscow, recommends ingesting a blend of carrot juice and spinach juice as a way to help with migraine headaches.
Potatoes
Erin Palinski, a registered dietitian, nutrition expert and owner of Vernon Nutrition Center in New Jersey, recommends potatoes to help with hangover-related headaches. Hangovers cause dehydration as well as the loss of electrolytes like potassium. Potatoes contain large amounts of potassium --- 721 mg for a 1-cup serving --- which can replace lost potassium and ease headache pain, according to the World's Healthiest Foods website. The Physicians Committee for Responsible Medicine notes that eating potatoes and other high starch foods such as crackers, toast and pasta may reduce the incidence of nausea and headache pain. The length of migraine headache attacks may also be decreased.
References
- Physicians Committee for Responsible Medicine: A Natural Approach to Migraines
- WHFoods.org: Quinoa
- Health Care Industry Community: Super Foods to Help with Headaches and Migraines
- Relieve-migraine-headache.com: Find the Connection
- MyFoxPhilly.com: Foods That Help Soothe Headaches
- "European Journal of Neurology": High-Dose Riboflavin Treatment is Effecacious
