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Lemon Berry Smoothie
from The Minimizing Migraines Cookbook: Shakes and Smoothies
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1/2 cup lowfat 1% milk
2/3 cup lemon yogurt
6 large strawberries
1/2 cup raspberries
1 tablespoon honey
2 teaspoons flaxseed oil
1 cup ice
Combine all ingredients in a blender. Blend until smooth. Serve promptly.
Yield: 1 large serving
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Nutrition information per serving:
2.5 servings of fruit
Energy: 421 calories
Protein: 12 grams
Carbohydrate: 69 grams
Fat: 13 grams
Fiber: 6 grams
Magnesium: 62 mg (meets ~17% of total daily needs for adults and 19% for ages 9-18)
Calcium: 408 mg (meets ~37% of total daily needs for adults and 31% for ages 9-18)
Riboflavin: 0.5 mg (meets ~42% of total daily needs for adults and 45% for ages 9-18)
Omega 3’s: 5 grams (meets ~385% of total daily needs for adults and for ages 9-18)
The importance of these nutrients in migraine management:
Magnesium. Magnesium causes smooth muscle to expand which also has a direct effect of expanding the blood vessels within the muscle. Expanded blood vessels decrease blood pressure and this reduction of blood pressure within the cranium reduces the frequency and severity of migraine pain. Magnesium also serves to regulate how much calcium (an often deficient mineral) enters the body. The U.S. Dietary Reference Intake (DRI) for magnesium is 310-420 mg for adults (middle-aged and elderly men requiring the largest amounts) and 240-410 mg for ages 9-18 years
Calcium. Similar to magnesium, calcium is involved in the contraction and relaxation of muscles. It is important for migraine sufferers to ensure adequate intake of calcium as deficiencies can lead to intense muscular spasms and cramps which can initiate migraines. Unfortunately individuals who experience migraines are often deficient in this important mineral. The U.S. Dietary Reference Intake (DRI) for calcium is 1000-1300 milligrams for adults (pregnant and lactating women requiring the largest amounts) and 1300 milligrams for ages 9-18 years.
Riboflavin.Riboflavin is a B-vitamin that is often deficient in individuals suffering from migraines. A common symptom of riboflavin deficiency is a loss of visual acuity (dimming of vision). Because migraines are often preceded by visual disturbances, it is important to ensure an adequate intake of riboflavin. The U.S. Dietary Reference Intake (DRI) for riboflavin is 1.1-1.6 milligrams for adults (lactating women requiring the largest amounts) and 0.9-1.3 milligrams for ages 9-18 years.
Alpha-Linolenic Acid (ALA) or Omega 3′s. Like the above nutrients, ALA helps relieve migraines by relaxing and reducing the inflammation of blood vessels. It is abundant in flaxseed oil and to a lesser degree in canola and walnut oils. The U.S. Dietary Reference Intake (DRI) for ALA is 1.1-1.6 grams per day for adults and 1.0-1.6 grams for ages 9-18 years.
Disclaimer: The information within this website is for educational purposes only and is not to be substituted for professional medical advice. Consult your physician or healthcare provider to determine if this information is appropriate for your situation.