Ginger
Ginger is one of the best foods to help relieve headaches thanks to its powerful anti-inflammatory properties. According to research published in the American Journal of Clinical Nutrition, ginger contains gingerol, which helps reduce headaches caused by inflammation and neurological stress.
You should mix ginger tea or add ginger to your daily dishes. Use fresh ginger or ginger powder to increase pain relief.
Salmon
Salmon is rich in omega-3 fatty acids, which help reduce inflammation and improve blood circulation to the brain. According to research by the American Heart Association (AHA), omega-3 can help reduce the frequency of headaches caused by local anemia or migraines.
How to use: Eat salmon 2-3 times a week to optimize health benefits.
You can replace it with mackerel, herring or sardines.
Almonds
Magnesium is an important mineral that helps relax blood vessels and prevent muscle spasms - the cause of headaches. According to the US National Institutes of Health (NIH), almonds are a rich source of magnesium that can help reduce tension headaches.
You should eat about 30g of almonds/day as a snack.
Can be replaced with cashews, pumpkin seeds or green leafy vegetables.
Bananas
Bananas are rich in potassium, which helps maintain electrolyte balance and reduces the risk of headaches caused by dehydration. According to the American Neurological Association (AAN), maintaining stable potassium levels can help prevent recurring headaches.
Eat ripe bananas in the morning or before exercising.
Combine with yogurt or peanut butter for extra energy.
Binh Thuong
Spinach is one of the foods rich in magnesium and vitamin B, which help improve blood circulation and reduce stress. According to the European Journal of Neurology, supplementing foods rich in magnesium can help reduce chronic headaches.
How to use: Eat spinach in salads, smoothies or cook soup.
Can be replaced with kale or amaranth.
Yogurt
Yogurt contains many probiotics that help balance the intestinal microflora and improve nutrient absorption. According to research from Harvard University, an imbalance of gut bacteria can be associated with chronic headaches caused by inflammation.
Eat plain, unsweetened yogurt to maximize the benefits.
Combine with nuts or fruit to increase nutrition.
Chia seeds
Chia seeds are rich in omega-3 and antioxidants that help reduce inflammation and support blood circulation. According to the Journal of Nutrition and Health, a diet rich in omega-3 helps reduce the risk of headaches caused by inflammation.
How to use: Add chia seeds to smoothies, yogurts or cereals.
Drink soaked chia seed water to maintain body moisture.
Watermelon
Dehydration is one of the common causes of headaches. Watermelon contains up to 90% water, which helps rehydrate and provide natural electrolytes.
According to research by the World Health Organization (WHO), supplementing water-rich foods can help reduce headaches more effectively than just drinking water.
How to use: Eat fresh watermelon or make juice to provide water quickly.
Can be combined with mint to increase cooling efficiency.
