Migraines can be debilitating, so one should always identify their potential triggers and avoid them. It is common knowledge that certain foods can trigger migraines in some people, but some others have soothing effects. These beneficial foods help reduce the frequency of migraine headaches and soothe the symptoms. This article lists a few healthy foods that help control migraines.

1. Fruits, vegetables, and legumes
Fruits, vegetables, and legumes contain plant estrogens, which can be used to substitute the estrogen that our bodies produce naturally. These foods work especially well for women who get menstrual migraines due to a sudden drop in estrogen levels before their menstrual cycle. At such times, women can opt for foods that help create and regulate it, like flax and sesame seeds, fibrous fruits and vegetables, ginseng, carrots, and sauerkraut.

2. Fatty fish
Apart from being excellent additions to the diet and helping fight numerous diseases, fatty fish like salmon, mackerel, trout, and herring are among the healthiest foods that control migraines . Fatty fish are storehouses of omega-3 fatty acids, which are anti-inflammatory in nature and prevent or soothe migraine symptoms. You can also consult your doctor for omega-3 supplements if you’re on a vegetarian diet or don’t like fish. Otherwise, aim to consume four 125-gram servings of fatty fish a week to help reduce the frequency and severity of migraine attacks.

3. Coffee
Coffee is often thought to trigger episodes of migraine, but the true cause is not known. Additionally, controlled caffeine intake has been observed to ease the pain during a migraine attack. Plus, coffee effectively helps narrow swollen blood vessels in the brain. It is to be noted that caffeine is one of the key ingredients in several over-the-counter migraine medicines. If a migraine hits, try to drink a cup of coffee to see the difference.

4. Ginger
Ginger contains natural oil that gives it flavor and numerous health benefits. Most warm spices, including ginger, contain anti-inflammatory compounds that work against migraines by blocking inflammatory substances like prostaglandins. Plus, this spice has pain-relieving effects and is known for relieving nausea and vomiting, which are often associated with migraines.

5. Magnesium-rich foods
Magnesium deficiency also leads to migraines in some people, so regular consumption of magnesium-rich foods can help keep frequent attacks at bay. It can also help reduce the symptoms. Leafy dark green vegetables, beans, whole grains, nuts, seeds, avocados, dark chocolate, and bananas are rich sources of magnesium.

Along with including these healthy foods that control migraines in your diet, you must avoid trigger foods that can lead to or worsen the condition. This is because inflammation resulting from the food you eat attacks all the systems in the body, especially the hormones and brain.