Natural Food Sources Of Magnesium For Migraines

Magnesium is abundant in nature. It can be found in green vegetables, chlorophyll, cocoa derivatives, nuts, wheat, seafood, and meat.

But, it is very important to understand that only about 40% of dietary magnesium is absorbed.

This means that even if 3.5 oz (grams) of chicken contain about 27mg of magnesium, only 10-11 of those are absorbed.

So when you are using the table bellow to estimate your magnesium consumption, remember that only about 40% of the value can be used by your body. Just multiply the amount you get by adding up the values by 0.4 and compare this result to your Recommended Daily Allowance.

And don’t forget to check out this guide to magnesium and migraines to see an example and learn more about the importance of magnesium for migraines.

Food	Serving Size	Magnesium (mg)
Almonds, dried	2 oz	168
Brazil Nuts, Dried	2 T	128
Cashew Nuts, Dry Roasted	2 oz	148
Coconut, Dried	2 oz	52
Flax Seed	2 T	70
Peanuts,  Dry Roasted	2 oz	98
Peanut Butter, Natural	2 T	51
Pumpkin Seeds, Dried	2 oz	304
Sesame Seeds, Whole, Dried	2 oz	64
Sunflower Seeds, Kernels, Dried	2oz	200
Walnuts, Black, Dried	2 oz	114
Watermelon Seeds, Dried	2 oz	292
Chard, Boiled	1/2 cup	76
Collard Greens, Boiled	1/2 cup	26
Kale, Boiled	1/2 cup	12
Spinach, Boiled	1/2 cup	79
Spinach, Raw	1 cup	44
Turnip Greens, Boiled	1/2 cup	16
Seaweed, Kelp	3.5 oz	121
Seaweed, Spirulina, dried	3.5 oz	195
Barley,  Pearled, Cooked	1/2 cup	17
Barley, Whole Grain, Cooked	1/2 cup	61
Corn, Yellow, Cooked	1/2 cup	26
Quinoa, Cooked	1/2 cup	89
Buckwheat Groats, Cooked	1/2 cup	51
Millet, Whole Grain, Cooked	1/2 cup	53
Oats, Bran	1/2 cup	96
Oats, Whole Grain, Cooked	1/2 cup	56
Oatmeal, Quick, Regular, or Instant Cooked	1/2 cup	56
Rice, Long Grain Brown, Cooked	1/2 cup	42
Rice, Long Grain, White, Cooked	1/2 cup	13
Rice, Wild, Cooked	1/2 cup	27
Rye, Whole Grain	1/2 cup	35
Wheat, Bran	2 T	10
Wheat, Bulgur, Cooked	1/2 cup	29
Wheat, Couscous, Cooked	1/2 cup	15
Wheat Germ, Raw	1/4 cup	69
Wheat Germ, Toasted	1/4 cup	91
Adzuki Beans, Boiled	1/2 cup	60
Black Beans, Boiled	1/2 cup	61
Cowpeas (Black-eye). Boiled	1/2 cup	43
Great Northern Beans, Boiled	1/2 cup	44
Green Snap/String Beans, Boiled	1/2 cup	16
Green Peas-Boiled	1/2 cup	16
Hummus	1/2 cup	36
Kidney Beans, Red, Boiled	1/2 cup	40
Lentils, Boiled	1/2 cup	36
Lima Beans, Boiled	1/2 cup	41
Navy Beans, Boiled	1/2 cup	54
Pinto Beans, Boiled	1/2 cup	48
Soybeans, Boiled	1/2 cup	74
Tofu, Raw	1/2 cup	127
Tempeh, Cooked	1/2 cup	58
Blackstrap Molasses	2 T	86
Chocolate, Unsweetened	1 oz	88
Acorn Squash, Baked	1/2 cup cubes	43
Apple, Raw w Skin	1 medium	6
Avocado, California	1 medium	70
Avocado, Florida	1 medium	104
Banana	1 medium	33
Beets, Boiled	1/2 cup	31
Blueberry	1.2 cup	4
Broccoli, Boiled	1/2 cup	19
Cantaloupe	1/2 cup pieces	9
Carrots, Raw	1 Medium	11
Cauliflower, Boiled	1/2 cup	17
Cucumber, Raw	1/2 cup sliced	6
Dates, Dried	5 dates	15
Grapes	1/2 cup variety kinds	3
Kiwi	1 medium	23
Mango	1 medium	18
Mushrooms, Boiled	1/2 cup, pieces	10
Okra, Boiled	1/2 cup, sliced	46
Onions, Boiled	1/2 cup	11
Orange	1 medium navel	15
Peppers, Sweet, Raw	1 cup, chopped	10
Potato, White, Baked w Skin	1 potato	55
Potato, White, Baked w/o Skin	1 potato	39
Potato, White, Boiled w/o Skin	1 potato	26
Potato, Sweet, Boiled w/o Skin	1/2 cup mashed	16
Strawberry	1/2 cup	8
Tomato, Raw, Ripe	1 tomato	13
Tomato, Boiled	1/2 cup	16
Watermelon	1/2 cup	8
Zucchini, Boiled	1/2 cup sliced	19
Beef, Brisket, Braised	3.5 oz	24
Beef, Ground, Lean, Broiled well done	3.5 oz	24
Beef, Tenderloin, Lean, Roasted	3.5 oz	30
Chicken, Dark Meat, w/o Skin, Roasted	3.5 oz	23
Chicken, Light Meat, w/o skin	3.5 oz	27
Seafood, Halibut, Baked/Broiled	3 oz	78
Seafood, Salmon, Sockeye, Baked/Broiled	3 oz	20
Seafood, Shrimp, Boiled	3 oz	29
Seafood, Tuna, Skipjack, Baked/Broiled	3 oz	37
Ham, Roasted	3.5 oz	17
Turkey Breast, Smoked	3.5 oz	22
Milk, Cow, 2%	8 oz	33
Milk, Nonfat	8 ox	28
Milk, Goat	8 oz	34
Milk, Soy	8 oz	45

Magnesium for migraines side effects – should you be worried?

If you are going to browse the web for magnesium side effects long enough I am sure you are going to find one website that is going to scare you, or at least make you think twice before taking magnesium for migraines.

But the truth is, some of these terrible effects listed there are either extremely rare, or they can only be achieved with such a huge dose that you would have to be crazy to do that to yourself.

The only common effect of magnesium supplementation is diarrhea or stomach upset.

But generally speaking, magnesium side effects are really not that common because the body removes excess amounts.

Even the most cautious doctors, that make general recommendations so that not even the sensitive people get side effect, advice the following requirements:

• Children
o 1 - 3 years old: 80 milligrams
o 4 - 8 years old: 130 milligrams
o 9 - 13 years old: 240 milligrams
o 14 - 18 years old (boys): 410 milligrams
o 14 - 18 years old (girls): 360 milligrams

• Adult females: 310 - 320 milligrams
• Pregnancy: 350 - 400 milligrams
• Breastfeeding women: 310 - 360 milligrams
• Adult males: 400 - 420 milligrams


But these values don’t have migraine sufferers in mind.

Recent studies show that as much as 3 times this amount may be needed by the general population and especially by those predisposed to disease states (e.g. migraine sufferers).

In any case the benefits of magnesium for migraines are so huge you can risk having a little diarrhea (even if it is unlikely to happen).

My only two words of warning are:
1. The injectable magnesium products are the ones you should pay attention to, as it might be a little easier to go overboard.
2. Kidneys that don’t work well have trouble clearing magnesium from the body. So go easy on the recommendations above, and monitor your intake carefully if you kidney problems.

So make sure you absorb enough magnesium and don’t stress too much about side effects. Magnesium for migraines is a completely natural and extremely powerful solution – as long as you do it right.

Read the definite guide to magnesium and migraines to have a better understanding of things, get enough magnesium in your body, and stop your migraines once and for all.


Live Healthy !

Temperature, Pressure, Humidity And Migraines

Weather, and more specifically weather changes, are thought to be a migraine trigger.

Possibly one of the worst migraine triggers, in the sense that there is nothing you can do about it. Even if you won't go out of your home when you expect bad weather, you still can't influence the barometric pressure.

However, common knowledge may not be that right about weather changes and migraines. In fact, there might not even be a direct connection between the two. And it certainly is not as hopeless at you might initially think.

The short article Weather Changes And Migraines over at the Holistic Migraine Cure blog, proposes a little experiment you can try out to test for a weather trigger.

Basically, all you have to do is record the exact time, date and severity of you migraines and compare your logs with the temperature, pressure and humidity logs over at weathersparks.com - a really cool and graphical site.

So my advice to you is to try out this simple experiment and see if you find any real connections. If it will go as I expect it to, you will be able to rule one more uncontrollable factor in your quest for a complete migraine cure.

10 Useful Nutriton Quotes

Here are some powerful diet and nutrition quotes that I like a lot because they strengthen all the ideas behind the natural migraine diet.

Just use them to remind yourself that you MUST make a habit out of eating right if you want to find a real cure for your migraine headaches and stop suffering once and for all.

1. “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” - Thomas Edison
2. “He that takes medicine and neglects diet wastes the skills of the physician.” - Chinese proverb
   
3. “Don’t dig your grave with your own knife and fork.” - English Proverb
   
4. “Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” - Mike Adams
   
5. “A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” - Spanish Proverb
   
6. “Our food should be our medicine and our medicine should be our food.” - Hippocrates
   
7. “If the doctors of today do not become the nutritionists of tomorrow, then the nutritionists of today will become the doctors of tomorrow.” - Rockefeller Institute of Medicine Research
   
8. “Diet is the essential key to all successful healing. Without a proper balanced diet, the effectiveness of herbal treatment is very limited.” - Michael Tierra
   
9. “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” - Alice May Brock
   
10. “Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” - Edward Stanley

Eat Well, Live Healthy !

5 Simple Diet Tips To Stop Your Migraine Headaches

Let me ask you something:

Did you ever stay home instead of going out with your friends because of your migraines? Maybe because they could drink alcohol, coffee, eat fast food, pizza or other so called "triggering" foods and you couldn't?

Do you ever worry about what foods to buy or cook, not knowing which one might increase the chances of getting a migraine attack?

Are you having a hard time remembering the "trigger" list so you can avoid it?


Well... I have great news for you: You don't have to.

You can begin curing your migraines with the simple yet very effective nutritional tips described in the following migraine diet article:

5 Simple Migraine Diet Tips For Permanent Migraine Relief

Let me just add that even though this tips seem simple, they hold a lot of science behind them. Plus they are totally natural - just like any migraine cure should be.

What Is A Natural Migraine Cure?

You might have heard the expression "natural cure" in a lot of contexts before. Some of the times it might refer to finding a solution without any medication or man-made chemicals, and sometimes it might refer to different herbs.

But in the context of this blog, "natural cure" has nothing to do with magical or otherwise exotic plants or snake oils. In here, "natural" means quite simply "the way it is supposed to be".

You see... many of the things we do today to try and treat various diseases don't make any sense.

Can you see any logic in eating an highly inflammatory diet and taking pills to solve that problem? Then, taking other pills to make up for the side effects of the first ones.

Do you see any sense in eating taste enhanced foods containing various neural excitotoxins, than taking pills to regulate neural activity?

Do you think it's ok to not sit, stand and sleep right, and going through surgery instead of fixing your habits while you still had a chance?

Any there are many, many more examples like that in the real world.

The good news is, once you open your eyes and you see how simple and natural a migraine cure can be you will be able to stop suffering once and for all.

However, the is a catch. You see... simple does not equal easy. I assure you the cure is simple to understand. If you have the right teacher, that is. But it is not always easy. Depending on where you are, a natural migraine cure might involve a simple technique or a total lifestyle change.

In either case, I assure you it is well worth the effort.

Wellcome To The Natural Migraine Cure

This site is meant to teach you everything you need to know in order to cure your migraines once and for all.