Anyone who has ever had a migraine knows, it’s not an ordinary headache, migraines can be debilitating and keep you from working and participating in daily activities for hours or even days. Preventing and treating this nervous disorder, but the drugs have unwanted side effects, including hair loss, constipation and nausea, according to what was published by the “eatthis” website.
The study, sponsored by the US National Institutes of Health, entitled “How Specific Dietary Changes Can Help Migraine Patients” confirmed that participants who increased foods containing large amounts of omega-3 fatty acids, and oils found in some fish, vegetables, nuts and seeds, were The oils are able to reduce the frequency and severity of migraine headaches.
Why are omega-3 fats special?
Researchers believe they play an important role in reducing inflammation, which can contribute to migraine pain. If you have such severe headaches, you’ll want to make dietary changes to reduce sources of omega-6 fatty acids and load up on foods high in omega-3s. .
Five foods to eat to increase your intake of omega-3 fats
1 – fatty fish
Fatty fish including sardines, anchovies, mackerel, salmon and tuna are among the richest sources of omega-3s. eicosapentaenoic (EPA) and acid docosahexaenoic (DHA) Fish, sometimes called marine omega-3s, can be expensive and to increase your omega-3 intake, you’ll likely need 2-3 servings per week. Canned options are usually less expensive than fresh fish and can be an easy and convenient way to add omega-3-rich seafood to your meals..
2- Chia seeds:
Plant sources of omega-3 fatty acids, such as chia seeds, are derived from alpha-linolenic acid (ALA) which the body can convert into EPA And DHA However, you can increase your omega-3 intake with some plant foods. Chia seeds are not only rich in fiber and protein, they provide more omega-3 than salmon..
3- Flax seeds:
If you don’t eat fish, these shiny, golden brown seeds are a rich plant source of omega-3s. Like chia seeds, flaxseeds contain alpha-linolenic acid. (ALA) which the body can convert in limited quantities into EPA And DHA. To release beneficial fats, always grind fresh flaxseeds before using them.
4 – Eye of the Camel:
You can get 2.5 grams of omega-3s (14 halves of a walnut is about a handful), walnuts contain more alpha-linolenic acid. (ALA) One serving of this nut contains 4 grams of protein, and 2 grams of fiber, and is a good source of magnesium, a nutrient that some studies show may be helpful in reducing the frequency and severity of migraines..
If you don’t eat fish, you may want to consider taking a fish oil supplement to help you increase your omega-3 intake. Several health organizations, including the American Heart Association, recommend that anyone who doesn’t eat fish or only eats it occasionally should eat 1,000 milligrams of fish oil daily.