4 Foods That Could Help Prevent Migraines & Recipe

We all know someone who suffers from migraines, or we struggle with migraines ourselves.

So, What Exactly is a Migraine?

Migraines is defined as “a condition marked by recurring moderate to severe headache with throbbing pain that usually lasts from four hours to three days, typically begins on one side of the head but may spread to both sides, is often accompanied by nausea, vomiting, and sensitivity to light or sound, and is sometimes preceded by an aura and is often followed by fatigue”.

What can Trigger a Migraine?

Lifestyle choices like not getting enough sleep, exercise, poor diet, hydration and stress can play a big role. Also, mood and anxiety disorders as well as sleep apnea can cause migraines.

Other factors include reactions to medications, caffeine, hormonal changes in women or use of birth control pills, drinking alcohol, strong odors and/or perfumes, physical or emotional stress, weather changes, physical activity or exposure to smoke or smoking cigarettes.

What Foods can Trigger Migraine Attacks?

Foods like monosodium glutamate also known as MSG, cured meats, alcohol, artificial sweeteners, aged cheese, dairy and chocolate can trigger migraine attacks. Therefore, they should be avoided or reduced. Consider starting a food diary to see which foods affect you the most.

What Foods are Migraine Friendly?

Deficiencies in magnesium, riboflavin (vitamin b-2), coenzyme q10, vitamin d, omega 3 fatty acids and melatonin can cause migraine problems. That is why foods high in these, can help prevent migraines headaches from happening.

4 Healthy Foods and Why They are Beneficial to You

Quinoa

This is a gluten free seed that contains magnesium and can help reduce migraines. It also contains riboflavin that is proven to help as well. It cooks in less than 15 minutes and is very nutritious.

Broccoli

This cruciferous vegetable contains the coenzyme q10. This supplement has been used to help with migraine headaches and seems to be effective.

Almonds

These nuts are high in magnesium. Research shows that magnesium can be beneficial for migraines. The recipe calls for almonds to give a nice crunch in every bite and makes it even more delish.

Mushrooms

Mushrooms are a type of fungus. They are known to contain vitamin D. This vitamin can be beneficial for certain migraine sufferers.

These 4 healthy foods can be very beneficial to you. If you are looking for a recipe to incorporate them into your diet, you have come to the right place. Here is a migraine friendly recipe. Its delicious and can be prepared in less than 30 minutes. Bon appetite!

Lemony Broccoli & Mushroom Quinoa

Servings: 2-4    Prep: 15 minutes   Cooking: 30 minutes

Ingredients:

  • ½ cup quinoa
  • ¾ cup water
  • 2 tbsp of avocado oil
  • 1 broccoli, chopped
  • 1 juice of lemon
  • 1 red onion, chopped
  • 2 packs of cremini mushrooms, cut in half
  • 1 clove of garlic, minced
  • 4 tbsp. parsley, chopped
  • ½ tsp sea salt
  • ½ tsp pepper
  • ¼ cup raw almonds, chopped

Instructions:

  1. Cook quinoa in water and follow the instructions on the label of the package.
  2. Then once quinoa is cooked, set it aside.
  3. Wash all your vegetables. Chop as outlined in the recipe.
  4. In a large pan, add the avocado oil and cook the red onions and garlic for 2-3 minutes, on medium heat.
  5. After, add the cremini mushrooms, salt and pepper. Cook on medium heat for about 8 minutes. The mushrooms will release water; its normal.
  6. Add the chopped broccoli to the mix and continue cooking on medium heat for 5-6 minutes.
  7. Remove from heat and add in the cooked quinoa. Mix everything.
  8. Stir in the lemon juice and parsley.
  9. Add the raw almonds. Mix all ingredients and serve.

Sources:
https://www.merriam-webster.com/dictionary/migraine
https://americanmigrainefoundation.org/resource-library/what-causes-migraine/
https://medlineplus.gov/ency/article/000709.htm
https://pubmed.ncbi.nlm.nih.gov/27714637/
https://www.migrainedisorders.org/migraine-safe-foods-by-category/
https://pubmed.ncbi.nlm.nih.gov/28485121/
https://draxe.com/nutrition/all-about-coq10/
https://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
https://pubmed.ncbi.nlm.nih.gov/24837712/

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