Tension headaches cause tight pain in the neck and head of 78 percent of the general population, according to the University of Maryland Medical Center. More severe migraine headaches affected more than 20 percent of women and 10 percent of men in the United States in 2009. Although the specific causes remain unknown, stress, depression, alcohol, smoking, loud noises and certain foods can trigger headaches. In addition to managing underlying conditions, certain foods may help reduce your symptoms.
Fresh Fish
Fish provide rich amounts of protein and nutrients, including the mineral magnesium. People faced with migraines tend to have lower magnesium levels compared to unaffected individuals, according to the UMMC. Halibut is particularly high in magnesium. Cold-water fish, including halibut, salmon, albacore tuna, herring, lake trout and flounder, also contain omega-3 fatty acids, which may help reduce inflammation. Choose fresh fish over smoked, salted and fermented fish, which may trigger headache pain.
Most Fruits and Vegetables
Fruits and vegetables are rich sources of vitamins, minerals and antioxidants, which support your body's ability to resist and heal from infections and disease. Although some varieties may worsen your symptoms, including snow peas, fava beans, pickles and olives, according to the National Headache Foundation, NHF, most other fruits and vegetables are nutritious, headache-friendly foods. Spinach and other dark, leafy greens provide valuable amounts of magnesium. Consume a variety of colorful, fresh fruits and vegetables routinely for broadest dietary benefits. Consume avocados, bananas, pineapple, citrus fruits and raw onions in moderation, because excessive consumption may trigger headaches.
Soy
Soy is a protein and nutrient-rich legume that provides a nutritious alternative to dairy products, which are common migraine and tension headache triggers. Drink fortified soy-milk instead of cow's milk and replace aged cheeses with soy cheese or tofu. Steamed soybeans provide a magnesium-rich snack option. The NHF recommends avoiding fermented soy products, such as soy sauce and fermented miso, which may trigger or worsen headaches.
Whole Grains
Because whole grains contain all nutritious parts of the grain, they provide more nutrients, including magnesium, than refined grains. The NHF recommends eating fresh-baked breads with caution, as they may contribute to headache pain. Store-bought whole grain breads provide healthy alternatives. Additional whole grain sources include 100 percent whole grain cereals and pastas, steel-cut oatmeal, pearled barley, quinoa, brown rice, wild rice and air-popped popcorn.
