This vitamin deficiency causes migraines and headaches (and here is how to fix it)
Commonly accompanied by nausea, vomiting, extreme sensitivity to light and sound, and even a tingling sensation in the arms and legs, migraine attacks can cause significant pain for hours to days and be quite severe in intensity.
Thus, knowing the exact cause of migraines can mean a great deal if you want to keep these splitting headaches at bay.
A number of studies indicate that vitamin B deficiencies can actually lead to a higher incidence in migraines. For that reason, it’s recommended to those suffering from this condition to increase their daily vitamin B intake.
According to research, sufficient intake of Vitamin B12 and B6, as well as B9 or folic acid, may result in both reduced incidence and severity of migraines.
A study involving 52 people who regularly suffered migraine attacks found that those taking vitamin B supplements saw a 50% reduction in migraines. On the other hand, those taking a placebo did not see any improvements.
About 15% of people suffer from migraines, and women are affected twice as much as man.
In order to avoid the debilitating effects of migraine, those who regularly suffer from this condition are strongly advised to increase their vitamin B intake either in the form of supplements or food rich in these vitamins.
This is a list of foods abundant in vitamins B:
Your body relies on thiamin to regulate your appetite and support your metabolism. Some of the best sources of thiamin are pork, ham, dark green leafy vegetables, fortified whole-grain cereals and baked goods, wheat germ, enriched rice, green pea, lentils and nuts such as almonds and pecans.
Women and men need 1.1 and 1.2 milligrams daily, respectively.
Consume riboflavin for healthy skin. Milk and milk products such as yogurt and cheese are rich in riboflavin. Asparagus, spinach and other dark green leafy vegetables, chicken, fish, eggs and fortified cereals also supply significant amounts of riboflavin to the diet. Aim for an intake of 1.1 milligrams for women and 1.3 milligrams for men.
Chicken, turkey, salmon and other fish including canned tuna packed in water are all excellent natural sources of niacin. Fortified cereals, legumes, peanuts, pasta and whole wheat also supply varying amounts. Niacin promotes healthy nerve function, benefits your cardiovascular system and aids in energy production. Men need 16 milligrams of niacin, while women need 14.
To remember which foods are high in folate, remember that the word folate has the same root as the word foliage. Leafy greens such as spinach and turnip greens and other fresh fruits and vegetables are all excellent sources of folate. All grain products such as breads, pastas and rice are fortified with folate. Consume 400 micrograms of folate daily. It promotes red blood cell health and nervous system function.
Some of the best sources of vitamin B6 are poultry, seafood, bananas, leafy green vegetables such as spinach, potatoes and fortified cereals. Your diet should include 1.3 milligrams of B-6 daily to support new red blood cell growth.
Animal foods are the only natural source of vitamin B12, but many products, including soy products and cereals, are fortified with B12 so it is widely available in the food supply. Other good natural sources include shellfish, such as clams, mussels and crab, fin fish and beef. You need only a small amount of B-12 — 2.4 micrograms daily. This B-12 will boost red blood cell production and support your nervous system.
Biotin and Pantothenic Acid
Liver and egg yolks are the richest dietary sources of biotin — a nutrient needed for a healthy metabolism — but fortunately this B vitamin is well distributed throughout the food supply, so it is unlikely that anyone eating a balanced, varied diet will experience a deficiency. Salmon, pork and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods.
Yogurt and avocado are both excellent sources of pantothenic acid, a vitamin needed for enzyme function, but it is also available in a wide variety of foods such as legumes including lentils and split peas, sweet potatoes, mushrooms and broccoli. Consume 5 milligrams daily.