This week’s blog is a rather unique one in that is shows how QUINOA can help relieve migraines. It’s unusual because we don’t think of quinoa as being a migraine prevention food – but read on!

As you probably know, quinoa is one of those new “buzz” words we hear when people talk about “superfoods.” You may have heard that these superfoods, such as quinoa, blueberries and kale, are the answer to many of today’s health issues. We already know that foods can be medicine, and are most often used as a preventative. So if that’s the case, can foods like quinoa help ease migraines?

Well, quinoa, like other superfoods, can help relieve migraines by providing nutrients that are proven to reduce migraine frequency as well as boosting your overall health. Actually, as an interesting side note, I recently read that quinoa was termed as the “super crop” by the United Nations because of its amazing health benefits. It is one of the rare plant-based food sources of complete protein – which our body requires. (As a vegetarian or vegan, this is great news, since many vegetarians are always looking for healthy sources of protein.)

Quinoa (pronounced as keen-wah) is a gluten-free, low carb alternative to wheat. Although it’s only in recent years that this food has been in the spotlight, this ancient grain, however, has been eaten for many, many years by Incans. The Incans actually referred to it as the “mother of all grains.”

You can actually get several varieties of quinoa – red, black, white and sprouted. It’s quick-cooking and has a nutty flavor to it. 100gms (1/2 cup) of cooked quinoa is packed in nutrients:

• Complete protein: 4 gms
• Fiber:  3 gms
• Manganese: 32% of recommended daily allowance
• Phosphorous:  15% of the recommended daily allowance

It’s also packed with zinc, copper, iron, potassium, B-vitamins and calcium. These grains are great for people watching their weight with only 120 calories, 21 gms of carbs and 2 gms of fat.
How Can This Superfood Help Relieve Migraines?
It’s a magnesium powerhouse which is great news to a migraineur as magnesium deficiency often causes migraines. Scientific studies (National Institute of Health) have shown magnesium levels in the brain, trigger migraine and can also affect changes in the brain blood vessels. The University of Maryland reports that magnesium supplements are recommended to prevent and treat migraines. Of course, the best way to supplement your magnesium is by consuming foods rich in magnesium. Quinoa provides 17% of the daily requirement. Research has shown that improving magnesium levels can reduce the frequency of migraines by 41%.
Quinoa is a natural source of Riboflavin (B2), which is also recommended by migraine doctors to help reduce migraine pain in both children and adults. It is said to reduce the frequency of migraines, as well as being a preventative. Since quinoa provides 12% of the daily recommended needs of Riboflavin, again, just one cooked cup can have huge benefits for a migraine sufferer.
Quinoa doesn’t spike your blood sugar. Unlike pastas or rice, quinoa has a low glycemic index. Hypoglycemia is one of the most common, although less known, migraine triggers. Foods high on the glycemic index are associated with raising blood sugar. Quinoa is on the low end of the glycemic index, so is a great choice for stopping sugar spikes and preventing migraines.

As a side note, some of the other health benefits of quinoa include:

• Complete protein providing all the essential amino acids
• Supports healthy weight loss
• Improves skin and hair
• Rich in flavonoids which are helpful in removing toxins and reducing the signs of aging
• It’s gluten-free, so a great alternative for those with Celiac disease (extreme gluten intolerance)
• It’s loaded with fiber, which promotes gut health, prevents cardiac diseases and reduces hunger pangs

Incorporating quinoa into your diet can have great benefits for the prevention of migraines. It can be used in a savory dish as well as a sweeter alternative if you add fruits to it. It goes great with nuts (another healthy source of vitamins, minerals and healthy fats). You can also use it as a side dish – an alternative to rice, potatoes, etc.

Try some this week and let us know how you like it and what kind of recipes you decided to make with the quinoa. Just leave a comment below.

In my book, “The Ultimate Migraine Handbook,” I go into more detail on migraine triggers and some effective natural remedies to help prevent and relieve pain associated with migraines.  Click below for more information on my migraine relief book.