The fruits & veggies that ward off migraines

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The fruits & veggies that ward off migraines

A renowned Australian dietitian has recently published an article citing the benefits of eating folate-rich foods, which could be a boost for a wide range of fruit and vegetable growers. 

Photo: Max Pixel

In academic news site The Conversation, Professor Clare Collins of the University of Newcastle, New South Wales listed five tips on what to manage or avoid if you are prone to headaches or migraines.

The fifth of those points was "boost your intake of folate-rich foods".

"Some migraineurs are diet-sensitive. Triggers include cheese, chocolate, alcohol or other specific foods," she said.

"A recent study found women with low dietary folate intakes had more frequent migraines. However a daily folic acid (1mg) supplement made no difference.

"Boost your intake of foods rich in folate such as green leafy vegetables, legumes, seeds, chicken, eggs and citrus fruits."

According to a list compiled by there are many other foods rich in folate (Vitamin B9) as well, with spinach as the leading fresh produce item with 100 grams (3.5oz) giving you almost half the recommended daily intake or dietary value (DV).

Other fresh produce items with a high DV of folate per 100 grams include asparagus (37%), cos or romaine lettuce (34%), broccoli (27%), pomegranates (27%), avocados (20%), endives (18%) and papayas (15%).

Collins mentioned that over the course of a year, one in two people in Australia will experience a headache.


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