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

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.