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15 superfoods that can help ease headaches

Headaches can be debilitating, significantly hampering one’s routine and often leading to considerable pain and discomfort. Headaches may have several underlying causes, from stomach problems and food intolerances to lack of sleep and stress. Several home remedies have been suggested for a speedy recovery from headaches in addition to conventional treatment options. Moreover, healthy changes to one’s lifestyle can reduce headache instances and help control their intensity. Here are some foods to help with headache relief:

Fatty fish
Fatty fish are excellent sources of the omega-3 fatty acids EPA and DHA, which are anti-inflammatory and effective during headaches. Studies have shown that individuals suffering from chronic migraines find pain relief by increasing their intake of omega-3 fatty acids. Some fatty fish varieties to include in one’s meal plan are salmon, herring, tuna, mackerel, anchovies, and mussels. Shellfish also contain high levels of omega-3.

Water accounts for approximately 92% of watermelon’s constituents. Many cases of severe headaches are caused or aggravated by dehydration; hence, a regular intake of fruits with high water content, such as watermelon, can help reduce headaches. It can also replenish the body with essential nutrients, such as vitamins A and C, potassium, and magnesium.

Spinach contains high levels of vitamins B2 (also called riboflavin, proven to reduce headaches) and B6, in addition to omega-3 fatty acids. All these nutrients can contribute to the lowered intensity and frequency of headaches. Moreover, leafy greens like spinach and kale are rich in magnesium, which is instrumental in headache relief.

Eggs are a delicious and protein-rich breakfast option. Two large eggs provide 24% of the body’s daily requirement of riboflavin or vitamin B2, which can help relieve headaches. You can prepare eggs in various ways such as boiled, scrambled, omelets, and sunny-side up for a tasty and nutritious meal.

Whole grains
Hypoglycemia, or extremely low blood sugar levels, is one of the leading causes of headaches. Skipping meals and not having sufficient healthy carbohydrates and fiber can trigger hypoglycemia. Thus, it is essential to incorporate whole grains like quinoa, rolled oats, buckwheat, brown rice, and whole wheat (if one is not gluten intolerant) into one’s meal plan to prevent blood sugar levels from dipping and avoid related headaches.

Ginger has been traditionally recommended as a natural remedy for headaches and digestion issues for ages. It consists of several anti-inflammatory properties, two of which are gingerols and shogaols, which have pain-relieving effects on the body. Ginger tea is recommended as a soothing beverage when healing from headaches. Ginger may be chopped or julienned and added to stir-fries, gravies, soups, etc.

Beetroot is an excellent natural source of folic acid, which is known to be highly effective in fighting off migraines and headaches. Additionally, it’s loaded with a variety of essential vitamins and minerals, including iron, vitamin A, vitamin C, magnesium, and folate, which can all work together to boost your overall immunity.

Mushrooms can help with headaches owing to their anti-inflammatory and antioxidant properties. Certain compounds in mushrooms, such as ergothioneine, can help reduce brain inflammation, relieving headaches and migraines.

Figs are a nutrition powerhouse loaded with potassium, which is essential for the proper functioning of the body. In addition, these delectable fruits contain anti-inflammatory properties that can help combat inflammation. They are also low in calories and aid in digestion, potentially reducing the likelihood of digestive issues that can lead to headaches.

Turmeric contains curcumin, a compound that can reduce the frequency of migraine attacks. It also has several anti-inflammatory properties and omega-3, which can help relieve excruciating headaches.

Herbal tea
Studies have shown that herbal tea can calm the body, providing considerable relief from headaches and migraines. When consumed in limited quantities, herbal teas like chamomile tea, ginger tea, and peppermint tea can be excellent sources of comfort and warmth during headaches.

Packed with omega-3 fatty acids, walnuts are excellent inclusions to one’s breakfast and snack plans, preferably alongside other nuts like almonds and pecan nuts. They are also high in magnesium, required by the body to reduce headache instances.

Contrary to popular belief, potatoes, when cooked in a healthy way, can provide relief from headaches and replenish the body with essential nutrients. They are rich sources of potassium, which the body requires to relieve headaches. Potatoes are also high in fiber content. However, boiled mashed potatoes are significantly healthier than deep-fried ones.

Some studies have demonstrated that cantaloupes can help regulate insulin levels in the body and control blood sugar. They can also hydrate the body and relieve headaches. Finally, cantaloupes are packed with magnesium and potassium, which are essential in fighting debilitating headaches.

Navy beans
A cup of navy beans contains 29% and 38% of the recommended daily requirement of minerals for women and men, respectively. They may also block certain chemicals that transmit pain, relieving headaches. A cup of boiled navy beans for breakfast can be a satisfying meal.

Besides following a healthy lifestyle and eating certain foods to reduce headache frequency and intensity, it helps to avoid certain foods, such as processed foods, baked items, and deep-fried foods, to recover faster from headaches and prevent the symptoms from worsening. An active lifestyle and sufficient hydration can also ensure headache relief.

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