Nutrition for that persistent headache

1. Dark, leafy greens: When it comes to headaches, anti-inflammation is your best friend, and leafy greens like kale, spinach, and chard are advantageous due to their high content of carotenoids, such as beta-carotene (the pigments of the fruits and vegetables), which are plant nutrients that have been shown to reduce systemic inflammation and oxidative stress.  Magnesium, which is excellent for nerve control, is also present.

2.  Water: Dehydration is a known trigger of headaches, but it's not always the case. Dehydration causes water loss, which causes the brain and other tissues to contract, giving you that well-known headache. By keeping a person hydrated, which is important for all of your body's systems, hydration helps to lessen or prevent headaches.

3. Fatty fish: While they don't provide hydration in the same way that water or other beverages do, they offer unique benefits due to their high water content and omega-3 fatty acids. Here's how fatty fish can contribute to your hydration:

1. Water Content: Fatty fish contain a significant amount of water, which can help contribute to your overall fluid intake. Water is essential for maintaining proper bodily functions, including hydration.
2. Omega-3 Fatty Acids: These healthy fats, found abundantly in fatty fish, can benefit your overall health, including your cardiovascular system. Omega-3s have anti-inflammatory properties and can help with skin health, which indirectly supports hydration.
3. Electrolytes: Some fatty fish, like salmon, contain electrolytes such as potassium

Reference links:

1. Once-Daily Low Inflammatory Foods Everyday (LIFE) Smoothie or the Full LIFE Diet Lowers C-Reactive Protein and Raises Plasma Beta-Carotene in 7 Days - Brittany Perzia, Gui-Shuang Ying, Joshua L. Dunaief, David M. Dunaief, 2022 (sagepub.com) 

2. Increased water intake to reduce headache: learning from a critical appraisal - PubMed (nih.gov) 

3. Frequent migraines? Eating fatty fish may offer comfort - Harvard Health