Nibbling on a handful of almonds can do more than ease hunger pain. This crunchy snack can also help prevent migraine headaches.
Migraine headaches affect millions of men, women, and children worldwide. Symptoms such as shooting pain, nausea, vomiting, and sensitivity to light can affect quality of life. Although migraine medications can be highly effective, they do have their share of side effects, and taking them too often can cause rebound headaches.
Why can almonds improve migraines?
This food can help some people prevent migraine headaches naturally without side effects. In addition to being rich in healthy fats and vitamin E , almonds are also rich in magnesium . For starters, research shows that people who experience migraines tend to have lower levels of this mineral in their blood than people who don't have these debilitating headaches.
This is why experts suggest taking a supplement of 400 to 500 milligrams of magnesium oxide every day as prevention. A 30-gram serving of almonds has approximately 80 milligrams of magnesium. Although if you are not a fan of this dried fruit, you can try other sources of this mineral, such as green leafy vegetables, whole grains, beans, milk and yogurt.
Magnesium provides many other health benefits, including better sleep , and for some people, loss of sleep or sleep problems can be a trigger for a migraine.
What other benefits do almonds contain?
Studies show that almonds can also help protect your heart . In one study, people who ate 50 grams of almonds every day for a month had higher levels of heart-healthy antioxidants in their blood, improved blood flow, and reduced blood pressure, which could lower their risk of disease cardiac. This study was published in Free Radical Research in March 2014.
Additionally, a study published in June 2019 in Advances in Nutrition, which reviewed data from 15 trials, found that eating almonds reduced body weight and decreased levels of total blood cholesterol and low-density lipoprotein (LDL) cholesterol, known like "bad cholesterol". Having high total cholesterol, LDL cholesterol, and triglycerides, along with being overweight or obese, can lead to heart disease.
This fruit also contains vitamin B2 (riboflavin). Some evidence suggests that this B vitamin may decrease the frequency of migraine headaches, although it is too early to say for sure, according to a review of studies published in January 2016 in the International Journal for Vitamin and Nutrition Research. Other good sources of B2 include cheese, yogurt, lean meats, eggs, and green leafy vegetables.
Discover the triggers of migraine headache
So should you eat almonds to ease the headache? Not necessarily. Not all people with migraines will have fewer headaches if they eat more almonds. For some, this dried fruit can have the opposite effect and cause migraines. The only way to know for sure is to keep a journal of your triggers and take steps to avoid them whenever possible.
It's also important to drink enough water, not skip meals, and reduce stress levels to decrease your chances of having a migraine. Talk to your doctor about possible triggers and work with your doctor to develop a personalized migraine prevention plan that can include medications and non-medication approaches. Magnesium supplements can be part of this plan.
