7 Foods That Can Help Prevent Migraines

food for migraines
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When a migraine hits, it may seem like no over-the-counter pain reliever or prescription drug can cure your head of the pounding, throbbing, debilitating pain. 

MORE: 16 Highly Effective Migraine Solutions

While many food and drinks, like caffeine, potato chips, and dairy, are known for bringing on headaches, there are tons of healing foods that have migraine-mending powers. The following seven foods have all shown promise as migraine-preventers, as described in the new book, Eat for Extraordinary Health & Healing. Put down the pill bottle, and get cooking. 

(Want to see how you can cure 90+ conditions with food? Click HERE to buy Eat for Extraordinary Health & Healing!)

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1. Dark leafy greens

One of the most oft-repeated bits of health advice is to "eat dark, leafy greens," and rightfully so. Spinach, kale, amaranth leaves, arugula, beet greens, and lettuce are just a few examples of greens that are associated with a reduced incidence of a wide range of chronic conditions, migraines included. 

Spinach is especially high in vitamins B2 and B6 as well as omega-3s, all of which are proven migraine reducers. Vitamin B2 (also known as riboflavin) has been found to be effective at reducing headache frequency, intensity, and duration. When searching for the perfect green, keep in mind that the darker the hue, the higher the nutritional value. 

Barley, Artichoke, Arugula, and Almond Salad (courtesy of the Eat for Extraordinary Health & Healing Cookbook

PREP TIME: 15 minutes
TOTAL TIME: 40 minutes

MAKES 4 servings

¾ cup pearl barley
4 tablespoons extra-virgin olive oil, divided
1 small red onion, thinly sliced
1 package (12 ounces) frozen artichoke hearts, defrosted, halved
2 cloves garlic, minced
¾ teaspoon sea salt, divided
⅓ cup orange juice
1 teaspoon grated orange peel (optional)
¼ teaspoon pepper
2 cups baby arugula
⅓ cup dried apricots, thinly sliced
¼ cup sliced almonds, toasted

1. BRING 3 cups of water to boil in a medium saucepan over medium heat. Cook the barley for 30 minutes, or until tender. Drain, rinse under cold water, and drain well. Transfer to a large bowl.
2. HEAT 2 tablespoons of the oil in a large skillet over medium-high heat meanwhile. Cook the onion for 5 minutes, or until just softened. Add the artichokes, garlic, and 1⁄2 teaspoon of the salt. Cook, stirring frequently, for 10 minutes, or until lightly browned.
3. WHISK together the orange juice, orange peel (if using), pepper, and the remaining 1⁄4 teaspoon salt in a large bowl. Slowly drizzle in the remaining 2 tablespoons oil while whisking until well combined.
4. ADD the barley, artichoke mixture, arugula, and apricots. Divide among 4 serving plates and top with the almonds.

2. Nuts and seeds

Reach for a handful of your favorite nuts the next time a headache hits. Evidence shows that those who suffer from cluster headaches and migraines have lower magnesium levels than those who don't. One study showed that migraine attack frequency was reduced by more than 41% in those who received magnesium supplementation. Chomp on almonds, sesame seeds, cashews, Brazil nuts, sunflower seeds, peanuts and walnuts for a magnesium-filled snack. 

For a healthier crunch, sprinkle sunflower seeds onto your salad instead of croutons. 

3. Red meat
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The National Headache Foundation recommends staying away from certain meats, like aged, dried, fermented, pickled, salted, or smoked meat products, as they can trigger migraines. But eating all-natural, grass-fed beef and beef liver could be the solution to your never-ending headaches. Red meat is rich in CoQ10, a naturally occurring compound in your body, as well as vitamin B2. Both of these have been endorsed as migraine-preventers by The American Academy of Neurology and the Canadian Headache Society. 

Treat yourself to this mouthwatering flank steak recipe, adapted from the Eat for Extraordinary Health & Healing Cookbook.

Marinated Broiled Flank Steak with Sweet-and-Sour Beet Greens

PREP TIME: 20 minutes 
TOTAL TIME: 30 minutes + marinating time

MAKES 4 servings

1 pound flank steak, trimmed of all visible fat
3 cloves garlic, minced
1 teaspoon chopped fresh thyme
2 tablespoons + 1 teaspoon extra-virgin olive oil, divided
4 tablespoons balsamic vinegar, divided
⅛ teaspoon salt
⅛ teaspoon pepper
10 cups beet greens, washed, chopped, and left damp
1 tablespoon sugar
2 teaspoons grated lemon peel
2 cups cooked couscous

1. COMBINE the flank steak, garlic, thyme, 1 tablespoon of the oil, and 3 tablespoons of the vinegar in a resealable plastic bag. Turn the bag several times to coat the meat and chill for 1 to 24 hours, turning occasionally.
2. PREHEAT the broiler. Coat a broiler pan with 1 teaspoon of the oil.
3. REMOVE the steak from the plastic bag and wipe off the excess marinade. Set the steak on the pan and sprinkle with the salt and pepper. Broil 5" from the heat source for 10 minutes, turning once, or until a thermometer inserted in the center registers 145°F for medium-rare. Place on a cutting board and let stand for 10 minutes before thinly slicing across the grain.
4. HEAT the remaining 1 tablespoon of the oil in a large skillet over medium-high heat meanwhile. Cook the beet greens for 2 minutes, stirring often, or until starting to wilt. Add the remaining 1 tablespoon vinegar and the sugar. Cook for 2 minutes, stirring, or until wilted. Remove from the heat and stir in the lemon peel. Divide the steak, greens, and couscous among 4 plates.

4. Butterbur

Butterbur, a plant in the sunflower family, has been studied extensively and shown to be effective at preventing migraines. In one study, German and American researchers gave adult migraine sufferers either a 75-mg dose or a placebo twice a day. After 4 months, researchers found that butterbur reduced migraines by 48%; the placebo reduced them by 26%. But, it should be used with caution because it has the potential to damage your liver. 

Chop fresh butterbur sprouts and mix them in to your next stir-fry.  

[Click HERE to buy Eat for Extraordinary Health & Healing, and see how your favorite foods can cure over 100 conditions!] 

5. Eggs
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Your favorite breakfast food is also an "eggcellent" headache reducer. B vitamins play a huge role in headache and migraine prevention and treatment; doses of 200 or 400 milligrams a day of riboflavin (vitamin B2) has been found to be effective at reducing headache frequency, intensity, and duration. Two large eggs contain 24% of your daily value of riboflavin, which is why the National Institutes of Health considers them to be a high source of the nutrient. 

MORE: 7 Ways To Stop A Migraine Before It Starts

Try this breakfast recipe, complimentary of the Eat for Extraordinary Health & Healing Cookbook, next time you feel a headache coming on: 

Scrambled Eggs and Tomato-Turmeric Sauté

PREP TIME: 10 minutes 
TOTAL TIME: 25 minutes

MAKES 4 servings

2 tablespoons extra-virgin olive oil, divided
4 scallions, sliced diagonally
1 clove garlic, minced
1 tablespoon turmeric
1 pint (12 ounces) red cherry tomatoes
1 pint (12 ounces) yellow cherry tomatoes
½ teaspoon sea salt, divided
8 eggs
¼ teaspoon pepper
2 tablespoons crumbled feta cheese
Toasted whole grain baguette slices

1. HEAT 1 tablespoon of the oil in a large skillet over medium-low heat. Cook the scallions, garlic, and turmeric, stirring, for 1 minute. Stir in the tomatoes and cook for 5 minutes, stirring occasionally, or until the tomatoes soften. Sprinkle with ¼ teaspoon of the salt and keep warm.
2. WHISK together the eggs, pepper, and the remaining ¼ teaspoon salt meanwhile in a medium bowl, . Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Cook the egg mixture for 4 minutes, stirring occasionally, or until set.
3. DIVIDE the eggs and the tomato mixture among 4 plates. Sprinkle with the feta. Serve with the toast.

6. Whole grains
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7. Cold-water fish


Horseradish Crumb-Crusted Salmon with Roasted Asparagus 

PREP TIME: 15 minutes 
TOTAL TIME: 30 minutes

MAKES 4 servings

1 pound asparagus
2 ½ tablespoons extra-virgin olive oil, divided
⅜ teaspoon salt, divided
¼ teaspoon pepper, divided
2 tablespoons jarred horseradish, drained well
2 tablespoons chopped scallions
1 teaspoon grated lemon peel
½ cup panko whole wheat bread crumbs
4 skinless, boneless salmon fillets (about 6 ounces each)
Lemon wedges

1. PREHEAT the oven to 450°F. Coat a 2-quart baking dish with cooking spray.
2. MOUND the asparagus on a rimmed baking sheet. Drizzle with 1 tablespoon of the oil, 1⁄4 teaspoon of the salt, and 1⁄8 teaspoon of the pepper. Toss together until evenly coated, spread in a single layer.
3. STIR together the horseradish, scallions, lemon peel, and the remaining 1½ tablespoons oil until combined in a small bowl. Stir in the panko until evenly coated. Place the salmon in the baking dish and sprinkle with the remaining ⅛ teaspoon each salt and pepper. Spoon the panko mixture evenly on top of the salmon fillets.
4. ROAST the salmon for 12 to 15 minutes, or until golden brown on top and opaque. Roast the asparagus for 10 to 12 minutes, or until tender when pierced with a knife. Serve the fish and asparagus with the lemon wedges.

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