Nibbling on a handful of almonds can do more than ease your hunger pangs. This crunchy snack can also help prevent migraine headaches.
Migraine headaches affect millions of men, women, and children around the world. symptoms like 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 frequently can lead to rebound headaches.
Why almonds can improve migraines?
This food can help some people prevent migraine headaches naturally without any 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 for prevention. A 30-gram serving of almonds has approximately 80 milligrams of magnesium. Although if you are not a fan of this nut 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 a better sleep, and for some people, loss of sleep or trouble sleeping can be a migraine trigger.
What other benefits do almonds contain?
Studies show that almonds may also help protect your heart. In one study, people who ate 50 grams of almonds every day for a month had higher levels of Antioxidants healthy for the heart in the blood, improved blood flow and lowered blood pressure, which could lower your risk of heart disease. 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 lowered total cholesterol levels in the blood and low-density lipoprotein (LDL) cholesterol, known as "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's 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 migraine headache triggers
So should you eat almonds for headache relief? Not necessarily. Not everyone with migraines will have fewer headaches if they eat more almonds. For some, this nut 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 is also important to drink enough water, not skip meals, and reduce stress levels to lower the chances of getting a migraine. Talk to your doctor about possible triggers, and work with your doctor to develop a personalized migraine prevention plan that may include medication and non-drug approaches. The magnesium supplements They can be part of this plan.