Need Relief From Headaches And Migraine? Try These 6 Foods
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Migraine and constant headaches can take the most out of you. Your work, studies, and even the time with your family can be affected when you get a severe headache and you have to lie down with no lighting till you feel better. There are times when even the medicines don’t help or take a long time to decrease the symptoms. So, what can you do?

The answer to lowering the risks of a potential migraine to make changes to your lifestyle. What you eat directly reflects on your body’s functioning.  And if you’re someone who struggles with headaches every once in a while, you should try to include the foods discussed in the article. Don’t worry; these aren’t some out-of-the-world suggestions, but food items that are easily accessible and tasty.

Magnesium-Rich Food

A study published in the journal Nutrients in 2022 proves that magnesium can be really helpful in treating migraine, and in some cases, it works better than some of the regular therapies. If you incorporate magnesium-rich food into your diet, you are less likely to be at risk of a migraine attack. Some of the best sources of magnesium are green leafy vegetables like spinach and kale. 

If you need some ready-to-eat options, you can add dry fruits and nuts to your diet, like almonds, cashew nuts, and peanuts. Also, some seeds, like chia seeds and flaxseeds, are rich in magnesium, which can easily be taken along with your breakfast.

Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats with anti-inflammatory properties that are essential for brain health and function. According to peer-reviewed research published in the Iranian Journal of Neuroscience in 2017, omega-3 fatty acids help in the reduction of inflammation, which in turn lowers the intensity and symptoms of a severe headache and migraine. 

If you are a non-vegetarian, you can add omega-3 fatty acids into your diet by eating fish like salmon, mackerel, and sardines. For vegetarians, flaxseeds and walnuts are the perfect food options to get more omega-3 fatty acids into your diet.

Foods Rich In Riboflavin (Vitamin B2)

Vitamin B2, also known as riboflavin, helps convert food into energy and can help prevent migraines. As per a study in the International Journal for Vitamin and Nutrition Research that was conducted in 2015, supplements of vitamin B2 showcased a lot of improvement in people suffering from migraines. Thus, if you naturally increase the intake of vitamin B2, the severity and frequency of migraine attacks will be lowered noticeably. 

For a diet rich in vitamin B2, try to include as many dairy products like milk, paneer, curd, and cheese as you can. Apart from this, if you are a non-vegetarian, eat more eggs and lean meat. If you are a vegetarian, you increase the quantity of eating green leafy vegetables, mushrooms, and nuts like almonds to relieve yourself from the symptoms of migraine.


For centuries, ginger has been used in Ayurveda and other traditional medicine forms as an anti-inflammatory. It contains a bioactive compound called gingerol, which is proven to help reduce inflammation, thereby decreasing headaches and migraine pain. The best part is that you can incorporate ginger very easily into your day. Starting from a cup of ginger tea in the morning to an added ginger paste while preparing your lunch and dinner, ginger can add flavour and act as a healthy top-up in all your meals and beverages.

Herbal Teas

Just like ginger, herbal teas, too, have been used for a very long time as a natural remedy for many health issues. The herbs used to make teas have anti-inflammatory and calming properties that reduce the severity of a headache and even decrease the frequency of a migraine attack. There are many forms of tea that can help you reduce headaches. For example, if you’re stressed, chamomile tea can be really effective in de-stressing and relieving you from that constant headache. A study published in the International Journal of Preventive Medicine in 2019 suggests that peppermint tea has been successful in showing visible results in alleviating the symptoms of a migraine. Other teas that you can try are ginger tea, turmeric tea, and lavender tea.


Lastly, don’t forget to drink at least 7 to 8 glasses of water as dehydration is one of the most common triggers of a headache. Apart from keeping track of your water intake, you can also include water-rich food in your diet that can help supplement your fluid intake, thereby eliminating the probability of a potential migraine attack. Some of the best water-rich foods that you can eat are watermelon, cucumber, strawberries, etc. Not only will they keep you hydrated, but also they will complete your micronutrient needs. So, add them to your day after a meal, as a snack, salad, or smoothie, as per your choice.