Avocados, the creamy green darlings of the culinary world, are often hailed as a superfood. Packed with healthy fats, vitamins, and minerals, they've become a staple in health-conscious diets. But for migraine sufferers, avocados can be a double-edged sword.
Talking to the Onlymyhealth team, Dr V Krishna Deepika, MSc Food, Nutrition and Dietetics, Diploma in Lactation Course, Apollo Cradle & Children's Hospital, Kondapur highlighted that while avocados offer potential benefits, they also harbour a sneaky culprit that might trigger those debilitating headaches.
The Benefits of Avocados for Migraines
Before we delve into the not-so-friendly side of avocados, let's explore why they might actually be helpful for some migraine sufferers.
- Magnesium Powerhouse: According to a study published in the journal ‘Nutrients,’ magnesium deficiency has been linked to increased migraine frequency. “Avocados are a fantastic source of magnesium,” said Dr Deepika, which can help regulate neurotransmitters and improve blood flow, potentially reducing migraine severity and frequency.
- Healthy Fats for the Win: “Avocados are rich in healthy fats,” said Dr Deepika. The good fats found in avocados, particularly monounsaturated fats, can contribute to overall brain health and may play a role in reducing inflammation, a potential migraine trigger.
Effects Of Tyramine In Avocados
Now, for the not-so-great news. Avocados, especially overripe ones, “Contain an amino acid called tyramine which may trigger migraine headaches,” said Dr Deepika. In a study published in Pharmacology & Therapeutics, tyramine can cause blood vessels to constrict and dilate, which is a hallmark of migraine attacks. When consumed by some individuals, tyramine levels can rise, potentially triggering a migraine.
Also Read: Is It Okay To Eat Avocados Everyday? Here Are Some Health Considerations You Should Know
Who Should Be Wary of Avocados?
Unfortunately, there's no one-size-fits-all answer. Some people with migraines may find avocados perfectly safe, while others experience a clear correlation between avocado consumption and migraine attacks. Here's what can help you determine if avocados are a friend or foe:
- Keep a Food Diary: Tracking your food intake alongside your migraine headaches is an excellent way to identify potential triggers. If you notice a pattern of migraines following avocado consumption, it might be best to avoid them or limit your intake.
- Freshness Matters: Tyramine levels increase as avocados ripen. Opt for unripe avocados and let them ripen at home. Consume them within a few days of ripening to minimise tyramine content.
- Start Slow: If you're unsure about avocados, introduce them gradually into your diet. Start with a small amount and see how you react.
Alternative Migraine-Friendly Options
If avocados are off the menu, don't despair! Here are some other delicious and migraine-friendly foods that can provide similar health benefits:
- Magnesium-Rich Choices: Leafy greens like spinach and kale, nuts and seeds, and dark chocolate (in moderation) are all excellent sources of magnesium.
- Healthy Fat Substitutes: Fatty fish like salmon and tuna, olive oil, and nuts offer healthy fats that can support brain health and potentially reduce inflammation.
Ultimately, you are the best judge of how your body reacts to certain foods. Pay attention to your triggers and adjust your diet accordingly. If you suspect avocados are triggering your migraines, consult your doctor or a registered dietitian to discuss alternative dietary strategies for managing your migraines. By understanding the potential impact of avocados and making informed dietary choices, you can take control of your migraines and enjoy a healthier, happier you.