Feeling the beginning of a migraine creeping through your skull can be enough to instantly ruin your day. Fortunately, there are many powerful steps you can take to reduce the frequency of migraine attacks, starting with incorporating more of the best foods that can prevent migraines into your daily diet.
Meet the expert: Melissa Moore, M.D., a neurologist at Tampa General Hospital and a headache and pain medicine specialist at the USF Health Headache Center.
“In my opinion and that of many neurologists, diet can have a large impact on headache disorders, and specifically migraine,” says Melissa Moore, M.D., a neurologist at Tampa General Hospital and a headache and pain medicine specialist at the USF Health Headache Center. Filling your plate with anti-inflammatory foods in particular is key. “Inflammatory molecules are part of the pain pathway in migraine and can potentially be a trigger,” Dr. Moore explains.
There are also a handful of vitamins and minerals that have been shown to help prevent migraines. Read on to discover the foods rich in these nutrients that you should be eating more often.
The best foods to prevent migraines
Dark leafy greens
One of the most oft-repeated bits of health advice is to eat dark, leafy greens, and rightfully so. Spinach, kale, amaranth leaves, arugula, beet greens, and lettuce are just a few examples of greens that are associated with a reduced incidence of a wide range of chronic conditions, migraines included.
“These are typically high in nutrients that can help with migraine and reduce inflammation,” Dr. Moore says. Spinach is especially high in vitamins B2 and B6 as well as omega-3s, all of which are proven migraine reducers. Vitamin B2 (also known as riboflavin) has been found to be effective at reducing headache frequency, intensity, and duration. Leafy greens also contain magnesium, adds Dr. Moore, which may also help in the prevention of migraines. When searching for the perfect green, keep in mind that the darker the hue, the higher the nutritional value.
Nuts and seeds
Reach for a handful of your favorite nuts the next time a headache hits. “These are typically high in magnesium and omega-3 fatty acids,” says Dr. Moore. According to research in Nutrients, maintaining adequate magnesium levels may help prevent and alleviate migraines. Meanwhile, omega-3s help curb the release of cytokines, Dr. Moore explains, which reduces inflammation that can contribute to migraines. Chomp on almonds, sesame seeds, cashews, Brazil nuts, sunflower seeds, peanuts, and walnuts for a migraine-fighting snack.
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Cold-water fish
Fish like salmon, herring, halibut, mackerel, sardines, and tuna are top sources of omega-3 fatty acids, which Dr. Moore says are helpful for reducing the inflammatory molecules that trigger migraine. According to research in The BMJ, a diet high in fatty fish may help reduce the frequency and intensity of migraine headaches.
Eggs
“Eggs could potentially help with migraine as they are naturally high in vitamin B2 and vitamin B12,” says Dr. Moore. B vitamins play a huge role in headache and migraine prevention and treatment. Per the National Institutes of Health (NIH), two whole eggs contain 30% of your daily intake of vitamin B2.
Whole grains
One of the simplest headache cures is to eat whole grains, and to eat them often. Hypoglycemia, or having an abnormally low blood sugar level, has been known to trigger headaches, as have rapid blood sugar spikes. “Whole grains are complex carbohydrates, meaning they slowly break down, which gives a more steady release of sugars,” explains Dr. Moore, helping to reduce post-meal spikes in blood sugar while also keeping levels from dropping too low.
Look for products that contain 100% whole grains, and always read the ingredient list. The whole grain (wheat, oats) should be listed first, and enriched wheat flour—a.k.a. refined white flour—should not be included at all.
Red meat
Red meat, and especially organ meats like liver, is a top source of CoQ10, a naturally occurring compound in the body that studies suggest may help treat and prevent migraine. Just stay away from processed meats, notes Dr. Moore, which contain compounds such as tyramine and nitrates/nitrites, which may trigger migraines.
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