Headaches are a common complaint that may stem from illnesses such as arthritis, anemia, anxiety disorder or depression, or from use of certain medications, skipping meals, over-exercise, sleep deficiency, eye strain or chronic overwork. Tension headaches cause tight pain that may occur occasionally or chronically, while migraines are linked with repetitive bouts of throbbing, long-lasting pain. If you're prone to headaches, a healthy diet, limited in particular foods, may help improve your symptoms.
Green Vegetables
Green vegetables are sources of antioxidants -- nutrients that help your body protect itself from infections and disease, including those that may contribute to headaches. In addition, the substance that gives green vegetables their color contains valuable amounts of the mineral magnesium. Migraines have been linked with magnesium deficiencies, according to the University of Maryland Medical Center. To reap the antioxidant and magnesium benefits of green vegetables, incorporate artichokes, asparagus, spinach, kale, mustard greens, broccoli, Brussels sprouts and celery into your diet routinely.
Fresh Berries
Fresh berries provide rich amounts of antioxidants, water and fiber. In addition to strengthening your immune system and providing healthy alternatives to dried and citrus fruits and sugary foods, which may trigger or worsen headache symptoms, according to physicians and authors of "The Headache Prevention Cookbook: Eating Right to Prevent Migraines and Other Headaches," Drs. David R. and Laura Marks. For broadest dietary benefits, consume a variety of berries, including strawberries, raspberries, cherries, boysenberries and blackberries, on a routine basis. Through fresh berries are ideal, frozen berries -- free of added sweeteners -- provide valuable secondary options.
Fresh Fish
Fresh fish provides protein and important nutrients, including iron and zinc. Consuming iron-rich foods may help prevent or alleviate headache pain associated with iron-deficiency anemia. Fatty fish, such as salmon, albacore tuna, mackerel, herring, lake trout and flounder, also supply your body with omega-3 fatty acids -- healthy fats that may help reduce inflammation. Since smoked fish and cured meats and fish may worsen symptoms of tension headaches, according to the University of Maryland Medical Center, and may also contribute to migraine pain, fresh fish provide a useful headache-reducing alternative.
Poultry
Like fish, poultry provides a protein-rich alternative to fatty red, smoked and processed meats. Chicken and turkey also provide valuable amounts of the amino acid called tryptophan, or acid 5-hydroxytryptophan. Your body converts tryptophan into the feel-good, calming brain chemical serotonin, which may help relieve tension headaches, according to the University of Maryland Medical Center. Incorporating tryptophan sources into your diet may help prevent or alleviate other types of headaches triggered by anxiety and stress as well. Since dark-meat poultry and poultry skin contain saturated fat, choose leaner cuts, such as baked skinless chicken and turkey breasts, most often.
References
- University of Maryland Medical Center: Migraine Headache
- "The Headache Prevention Cookbook: Eating Right to Prevent Migraines and Other Headaches"; David R. Marks, MD, Laura Marks, MD; 2000
- University of Maryland Medical Center: Tension Headache
