A migraine episode may seem never-ending, so one must take measures to reduce its intensity and severity. Among other triggers, what one eats also influences the severity of migraine flare-ups. Certain foods, such as French fries, beef, and coffee, worsen migraines. On the other hand, some foods are deemed nutritious to help people with migraine combat their symptoms to a great degree. So, here are some key foods that may help relieve migraine episodes: Spinach Spinach is one of the best magnesium sources known to decrease or, in many cases, even prevent migraine flare-ups. Multiple studies conducted by the American Migraine Foundation directly link low brain magnesium levels with increased migraine risks in individuals. Apart from combating migraines, spinach also helps the body in other ways, such as improving blood circulation, keeping the digestive system healthy, and facilitating smoother release of stools. Due to its multiple health benefits, one must consider adding spinach or other leafy green vegetables at least partially in daily meals. Salmon An essential nutrient the body needs for growth, development, and resilience is omega-3 fatty acids. These fatty acids are naturally occurring inflammation fighters. As is well known, inflammation is one of the core causes of migraine flare-ups and the condition.