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Mitogenex, Dublin (2025)

23/09/2016

All About Fruits for Bodybuilding or for Muscle Mass Development

"Fruit provides valuable phytochemicals that benefit health, yet the fructose content is a concern for many because it is a type of sugar that cannot be directly utilized by the muscles," admits M&F Senior Science Editor Jim Stoppani PhD. "Only the liver has the capability of converting fructose into glycogen—the storage form of carbohydrates."

The problem with fructose arises when the liver glycogen levels are full. At this point, fructose gets converted to fat and that helps to increase the size of the fat cells. Since we aren't equipped with fuel gauges to tell us how full our livers are, many bodybuilders opt for avoiding fruit all together. But such extreme measures are not necessary. There are actually a few times when fruit is not only okay—it's actually helpful.

The best time to eat fruit is immediately upon waking. While you sleep, your liver burns up its glycogen to supply needed glucose to the brain during your nightly fast. When liver glycogen levels begin to dip a signal is sent to the brain to start breaking down muscle protein to convert amino acids into glucose for the brain. When you wake in the morning you are a muscle-burning machine. At this time of day you will not have to worry about fructose being converted to fat, so eat up. The fructose will be put to good use for restocking the liver glycogen levels and switching off the signal to burn muscle protein.

The value of fruit goes way beyond glycogen replenishment. Check out these little-known supplement-mimicking benefits of some popular produce:

1. Grapefruits. Subjects who ate half of a grapefruit with meals or drank 8 ounces of grapefruit juice three times a day lost 4 pounds (with some losing more than 10 pounds) in 12 weeks without dieting.

2. Oranges. The king of the citrus world is a great pre-workout snack because the vitamin C helps protect nitric oxide (NO) from being broken down by free radicals. It also helps to have one post-workout because of these same antioxidant effects.

3. Apples. Apples contain polyphenols which have been proven to increase strength and fat loss.

4. Cherries. Grab a handful of cherries post-workout to reduce inflammation and enhance recovery. The wonder ingredient? Anthocyanins.

5. Watermelons. This citrulline-heavy melon helps you with blood flow and nutrient delivery since citrulline gets converted to arginine and NO.

Source: http://www.muscleandfitness.com

6. Bananas. As bananas are among the most carbohydrate-dense fruits, eat them with your breakfast to help restock muscle glycogen levels and put a halt to muscle breakdown. Or blend one into your post-training protein shake to help replenish muscle energy stores. Bananas are also a fabulous source of potassium, an electrolyte necessary for proper muscular contraction.

7. Frozen Wild Blueberries. Food scientists at Cornell University (Ithaca, NY) found wild blueberries pack a huge antioxidant payload. Harvested at peak ripeness, frozen blueberries are flash-frozen after picking to lock in those antioxidants. Many supermarkets stock subzero wild blueberries in their frozen-food section. Add them to shakes, oatmeal and yogurt.

8. Kiwis. Ask 10 bodybuilders which fruit packs in the most vitamin C, and the majority will name the orange. In fact, kiwi fruit possesses higher levels of this potent antioxidant, which could help you trim fat off your frame. Scientists at Arizona State University (Mesa) found poor vitamin C status can hinder fat burning during exercise because vitamin C is necessary for the synthesis of carnitine, a molecule required for the proper oxidation of fatty acids.

9. Avocados. This fruit (yes, it’s a fruit) is packed with dietary fiber — a whopping 13 grams per avocado. Bodybuilders on a high-protein diet may be coming up short in the fiber department, but seeing as a high-fiber diet has been shown to help whittle the middle (likely by reducing spikes in blood sugar and discouraging fat storage), adding fiber where you can is key. Avocado is also a leading source of heart-healthy monounsaturated fat. Spread avocado on rye crackers or add slices to your dinner salads.

Source: http://www.muscleandperformance.com

10. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

Source: http://stronglifts.com

Note: Images have been borrowed and collated only to educate without any intent to infringe on copyright.

25/06/2016

All About Fruits to Eat During Pregnancy

1. Apricots. Apricots are tasty and are consumed as drupe fruits, where both the kernel and the flesh are edible. They contain Vitamin A, C, E, Beta Carotene, Phosphorus, Silicon, Calcium, Iron and Potassium. They also come loaded with all the super nutrients that assist in the healthy development of your baby. They are a rich source of iron, which is important to prevent anemia. and you can consume up to 2 to 4 apricots every day.

2. Cherries. Cherries are a great source of Vitamin C. While pregnant, you will require sufficient amount of Vitamin C to fight infections such as common cold and rashes. Eating cherries also helps in efficient blood supply to the placenta and the baby. Cherries also come packed with Melatonin, a powerful antioxidant hormone that helps in stimulating the cell growth while your belly stretches during pregnancy. Experts say that melatonin helps you to get a good night sleep with its powerful anti-stress inducing factor.

3. Grapes. Grapes can be your healthy snacking option during the pregnancy period. They are full of essential nutrients such as glucose, fructose, pholbaphene, galic acid, silicic acid, oxalic acid, pectin, magnesium, calcium, iron, folic acid and vitamins B1, B2, B6, B12, A, C, P, PP, K. This fruit also rich in other important enzymes.

4. Guavas. The good old guava is a tropical fruit that you will mostly love biting into while you are pregnant. Most women also report having guava cravings. Guava is mostly a mommy’s food, helping to regulate your immune system and blood pressure during pregnancy. It comes rich in Vitamin C, Vitamin E, Iso-flavonoids, Carotenoids and Polyphenols. The fruit helps in easy digestion while providing strength to your growing baby’s central nervous system.

5. Kiwis. Kiwis are tasty. They come with important nutrients like Vitamin C, E, A, Potassium, Phosporus, Magnesium, Folic Acid and dietary fiber. Kiwis are also known to have healing effects on human respiratory system. You are less likely to be affected by cough, cold and wheezing if you eat kiwis every day. The fruit helps in lesser blood clotting because of its richness in phosphorus content. Kiwi also felicitates easy absorption of iron.

6. Apples. Having apple helps in many ways. It enhances the immunity and strength of your baby. There is reduced risk of wheezing, asthma and eczema in your child in his later stages of life if you take apple during your pregnancy. Apples are rich in Vitamins A, E, D and Zinc.

7. Mangoes. If you are one of those women who crave for mangoes in their pregnancy, we suggest you go right ahead. Mango contains heavy amounts of Vitamin C required to regulate your digestion, reduce constipation and relieve you from minor infections. The fruit is available only in summer, so if you are due around that time, make sure include this delicious seasonal fruit.

8. Pears. There is a lot of confusion about whether pears are good to be consumed during pregnancy or not, so we suggest you definitely check with your doctor before having. Pears contain high amounts of folate or folic acid, ideal for would be moms. Folic acid is vital to prevent neural tube defects in growing babies during the pre-natal stage.

9. Strawberries. Just like cherries, strawberries are a great snacking delight. While you can indulge in a bowl of strawberries any time of the day, the delicious fruit keeps you nourished with great amounts of vitamins and fiber. Just like mangoes, strawberries are high on folate content. There are other nutrients such as manganese and potassium that aid in the growth of stronger bones for your baby.

10. Watermelons. Watermelon is a rich source of Vitamin A, C, B6, Magnesium and Potassium. Loaded with minerals, it is also rich in fiber ideal for pregnant conditions. Watermelon also helps ward off that queasy feeling during morning sickness. In your last trimester, watermelon helps reduce heart burn, swelling in your hands and feet, reduces muscle cramps and keeps you hydrated. It is an essential addition to your pregnancy diet.

11. Blueberries. Consumption of blueberries should be avoided in excessive quantities. One cup of blueberries contains 114 milligrams of potassium, very vital for regulating your blood pressure. Blueberries also have Vitamin C, folate, calcium and fiber. The best way to consume blueberries is to add them with breakfast such as corn flakes and other cereals.

12. Chikoos (sapodillas). Chikoo is very good during pregnancy. It is full of electrolytes, Vitamin A, carbohydrates and energy, perfect for lactating mothers as well. It has multiple health benefits for expectant moms. Apart from helping you cope with dizziness and nausea, chikoo also prevents conditions like irritable bowel syndrome. The fruit also helps improve the production of collagen, while fighting stomach related disorders like diarrhea and dysentery.

13. Bananas. Bananas are one of the healthiest foods to have during pregnancy. They have folate, vitamin C, B6, potassium, magnesium, etc. The folate does its usual super job of protecting the pre natal fetus from neural tube defects. Vitamin B6 helps regulate your sodium levels, controlling nausea and vomiting. The rich magnesium content in a banana helps restore a healthy fluid balance. Potassium is vital to protect yourself from the possible attack of stroke or any other pregnancy related complications. Doctors usually recommend consuming one banana every day during your first trimester.

14. Custard Apples. Perhaps this is one of the best fruit during pregnancy that can be consumed, custard apple comes seasonally. So if you are pregnant right in time when the fruit arrives, feel free to indulge. Custard apple comes loaded with Vitamin A and C, which are absolutely good for the eyes, skin, hair, and body tissues of your growing baby. The tasty seasonal fruit is also said to enhance cognitive functioning of your baby in the pre natal period of development. For expectant mommies, high fiber in custard apple helps prevent constipation and also eases the pain while in labor. The rich antioxidants present in this delightful fruit help you keep active and detoxified while preparing for childbirth.

16. Pomegranates. The red pearly pomegranates are nature’s gift to a pregnant woman. Pomegranates contain good amounts of energy, calcium, folate, iron, protein and Vitamin C. Thus, it is absolutely beneficial to consume pomegranates during the pregnancy period, be it as a whole fruit or as juice. These are some of the fruits that should be a part of your diet while you are pregnant. Remember, a balanced diet of fruits and vegetables along with other supplements is a must. Talk to your health care practitioner to know more about your daily fruit intake. Enjoy this wonderful period and pamper yourself with some super healthy fruits.

Source: http://www.momjunction.com

17. Avocados It is one of the fruits that is rich in folic acid. Women need loads of folic acid during pregnancy so, have this fruit.

18. Sweet limes. It is one of the fruits that reduces nausea, morning sickness and common health problems during pregnancy. The citrus fruit is loaded with antioxidants that are good for the baby.

19. Lemons. Lemon is often used by women to aid digestion, get rid of nausea and morning sickness during pregnancy. Lemon cleanses the body and flushes out toxins.

20. Oranges. They are sweet and tangy; perfect flavours a pregnant woman wants. Moreover, the citrus fruit is loaded with vitamins and nutrients.

21. Lychees. This summer fruit is definitely a safe fruit during pregnancy.

Source: http://www.boldsky.com

Note: Images have been borrowed and collated only to educate without any intent to infringe on copyright.

16/06/2016

All About Fruits for Rheumatism

Rheumatoid arthritis is a chronic disease in which the lining of the joints becomes inflammed to such an extent that pain and inability to function are the result. Because the cells of the immune system play an important role in this chronic inflammatory process, rheumatoid arthritis is typically classified as an autoimmune disease.

The disease begins in cycles as symptoms first come and go, but eventually they become constant. Over time, the joints may become deformed and unable to move. In addition to causing a great deal of pain, rheumatoid arthritis also causes significant disability and interferes with normal living.

Symptoms of rheumatoid arthritis include:
* Redness and swelling of one or more joints, especially of the hands, wrists, elbows, shoulders, feet, or ankles, typically on both sides of the body at once
* Morning stiffness in affected joints
* Pain or tenderness on movement of the joints, especially pain that has lasted more than three weeks
* Nodules or bumps located under the skin near affected joints (typically appear later in the disease)
* Deformity of the affected joints (often occurs later in the disease)
Other symptoms that may also occur include:
* Fatigue
* General weakness
* Weight loss
* Low-grade fever
* Anemia

Source: http://www.whfoods.com

Recommended Fruits for Rheumatoid Arthritis

1. Citrus Fruits. Citrus foods such as are rich in vitamin C — a dietary component necessary for the synthesis of collagen, which helps build and repair blood vessels, tendons, ligaments, and bone and is therefore helpful for people with osteoarthritis, Sandon says. Citrus fruits are also good sources of inflammation-fighting antioxidants, which are helpful for those with rheumatoid arthritis. Aim for a total vitamin C intake of 75 mg per day for adult women, and 90 mg per day for adult men, the current U.S. Recommendation daily allowance.
* oranges
* grapefruits
* lemons
* limes

2. Berries. Sandon recommends that you make one or more servings of fresh or frozen berries part of your daily diet. These little fruits pack powerful antioxidant compoundslike proanthocyanidins and ellagic acid, which fight inflammation and cell damage. The amount and combination of the compounds vary by the type of berry, Sandon says, so make variety your goal.
* blueberries
* raspberries
* strawberries
* blackberries
* huckleberries

3. Cherries. A study by researchers from Michigan State University found that tart cherries are a good source of anthocyanins, which may have a stronger anti-inflammatory effect than aspirin. But take the news with a grain of salt, Sandon says — more research is needed to determine how much of an effect, if any, these compounds would provide when taken in the form of tart cherries or tart cherry juice. That said, she sees no harm in regularly adding cherries, sweet or tart, to your diet.

4. Pineapples. Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis, Sandon says. So add this tropical fruit to your diet every chance you get.

Source: http://www.everydayhealth.com

5. Soybeans. Not a fan of fish but still want the inflammation-busting benefits of omega-3 fatty acids? Try heart-healthy soybeans (tofu or edamame). Soybeans are also low in fat, high in protein and fiber and an all-around good-for-you food.
6. Fruit Oils. Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. But it’s not the only oil with health benefits. Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has.
* extra virgin olive oil
* avocado oil

7. Beans. Beans are packed with fiber, a nutrient that helps lower CRP. Beans are also an excellent – and inexpensive – source of protein, which is important for muscle health. Some beans are rich in folic acid, magnesium, iron, zinc and potassium, all known for their heart and immune system benefits.
* red beans
* kidney beans
* pinto beans

8. Nuts. Nuts are rich in protein, calcium, magnesium, zinc, vitamin E and immune-boosting alpha linolenic acid (ALA), as well as filling protein and fiber. They are heart-healthy and beneficial for weight loss.
* walnuts
* pine nuts
* pistachios
* almonds

http://www.arthritis.org

9. Bitter gourd. Juice from this vegetable can be extracted and mixed with a spoon of honey, before being consumed. It is important for patients to continue this remedy every day, for three months, for effective relief.

Just like the foods mentioned above are an integral part of a rheumatism meal plan, there are certain foods that should be eliminated, as they aggravate the condition. Given below are some of the MOST COMMON RHEUMATISM FOODS TO AVOID:
* Alcohol
* Caffeinated beverages like tea, coffee and hot chocolate
* Condiments and pickles
* Red meat, fish and meat products
* Refined cereals, found in white bread and other bakery products
* Sweets and other foods containing a high amount of sugar
Most rheumatic patients are advised to follow a rheumatism juice diet for two or three days. However, it is important to include the right juices in this diet plan. Canned and packaged juice should be strictly avoided, as they are high in sugar and other preservatives. Instead, people are advised to consume the juice of an orange, diluted with some warm water instead.

Source: http://www.diethealthclub.com

Note: Images have been borrowed and collated only to educate without any intent to infringe on copyright.

13/06/2016

All About Fruits for Healthy Nerves

The vitamins and minerals in fruits and vegetables promote proper development of nerves and muscle tissue. Eating vegetables also helps maintain the health of your muscles and nerves, strengthening them and keeping them from breaking down. Both fresh and frozen vegetables impart health benefits. Eat a variety of fruits and vegetables daily for optimum health, recommends the Centers for Disease Control and Prevention.

Source: http://www.livestrong.com

Recommended Fruits for Healthy Development of the Nerves

1a. Other Fruits Rich in Vitamin C. Studies published in the journal Psychopharmacology, vitamin C-rich foods may help regulate and prevent spikes in cortisol levels (Psychopharmacology, 2002). Cortisol is a stress hormone produced by your adrenal glands. Elevated cortisol levels activate your stress response, raising your heart rate and blood pressure, and suppressing your immune system when you’re anxious or encounter a perceived threat. According to the Mayo Clinic, long-term effects of high cortisol levels can include increased risk of heart disease, depression and trouble sleeping.
* blueberries
* raspberries
* strawberries
* apples
* bananas

Source: http://www.healthline.com

1b. Foods Rich in Vitamin C. Vitamin C strengthens your immune system, eases nerve pain, repairs damaged nerves, lowers your risk of developing autoimmune diseases, slows the aging process and increases metabolism.
* bell, sweet and hot peppers
* guavas
* papayas
* citrus fruits (oranges, limes, lemons, grapefruits)
* cranberries
* blackberries
* cherries
* black currants
* melons
* kiwis
* tomatoes

Source: http://www.diethealthclub.com

2. Fruits Rich in Magnesium. Alterations in the nervous system, such as insomnia, anxiety, hyperactivity, worry, or panic attacks can be symptoms of a lack of magnesium in our bodies.
* bananas
* apricots
* avocados
* melons
* plums
* almonds
* cashews
* hazelnuts
* walnuts
* peas
* lentils
* seeds

Source: http://steptohealth.com

3. Fruits Rich in Antioxidants. Coloring your plates with fresh produce can also enhance nerve health. Fruits and vegetables are loaded with antioxidants which strengthen your nervous system's ability to resist and heal from illness. Antioxidant-rich fruits and vegetables may also reduce symptoms of fibromyalgia, according to the University of Maryland Medical Center, a nervous system disease that affects more women than men, causing a broad range of symptoms, such as fatigue, headaches and depression.
* tomatoes
* berries
* bell peppers

Source: http://woman.thenest.com

4a. Foods Rich in Omega 3 Fatty Acids. Omega 3 fatty acids improve immune system function, decrease inflammation in your body, prevent nerve damage and lessen nerve pain.
* flaxseeds
* chia seeds
* olive oil
* nuts (walnuts, almonds, etc.)
* strawberries

Source: Source: http://www.loseweightbyeating.com

4b. Other Foods rich in Omega 3 Fatty Acids
* sunflower seeds
* pumpkin seeds

5. Fruits Rich in Fiber. There are also many beneficial foods that promote health of the veins. The diet must be high in fiber and low in salt content. Excessive intake of salt can result in fluid retention and swelling, which can exert pressure on the veins. A diet that lacks fiber is likely to cause constipation, which again strains the veins. Supplements of zinc, vitamin C and E may also be taken to enhance vein health.
* berries
* dark fruits

6. Fruits Rich in Vitamin B Complex. The nervous system uses blood vessels to carry oxygen to the brain and all other organs of the body. Diet for blood vessels must include vitamin B complex comprising vitamin B6 and B12. Folic acid helps in the regeneration of blood vessels and is equally important for the health of the nervous system. Including fruits rich in Vitamin B complex in your everyday diet may also reduce the risk of nervous disorders such as early dementia, Alzheimer’s diseases, and other nervous system related conditions. Folates also support red blood cell production.
* citrus fruits
* lentils

7. Fruits Rich in Vitamin E. Vitamin E is helpful in producing antibodies, which adhere to certain microorganisms and prevent them from causing infection in the body.
* nuts
* seeds

In addition to a healthy diet, there are some lifestyle changes that help to reduce the risk of vein damage. Maintaining ideal body weight will ensure that excessive pressure is not exerted on the veins and walls of blood vessels. Regular exercise helps to improve the strength of the veins and blood circulation. Cardiovascular exercises such as running, walking and cycling are very effective in this regard. One should also not remain in a fixed position for a prolonged period of time. Regular breaks are necessary and the body position should be changed from time to time to prevent overexertion on the veins.

Source: http://www.diethealthclub.com

Note: Images have been borrowed and collated only to educate without any intent to infringe on copyright.

12/06/2016

All About Fruits to Relieve Dysmenorrhea

Dysmenorrhea is the medical term for the painful cramps that may occur immediately before or during the menstrual period. There are two types of dysmenorrhea: primary dysmenorrhea and secondary dysmenorrhea.

Primary dysmenorrhea is another name for common menstrual cramps. Cramps usually begin one to two years after a woman starts getting her period. Pain usually is felt in the lower abdomen or back. They can be mild to severe. Common menstrual cramps often start shortly before or at the onset of the period and continue one to three days. They usually become less painful as a woman ages and may stop entirely after the woman has her first baby.

Secondary dysmenorrhea is pain caused by a disorder in the woman's reproductive organs. These cramps usually begin earlier in the menstrual cycle and last longer than common menstrual cramps.

The following fruits ease the pain of dysmenorrhea:

1. Fruits Rich in Calcium. Getting some calcium in your diet can be a huge help in terms of cramping. However, you don’t want to get your calcium from dairy products, because they canactually trigger cramps. There are also supplements available, but make sure to consult your doctor before taking anything he or she has not recommended.
* almonds
* sesame seeds

Source: http://www.healwithfood.org

2a. Fruits Rich in Vitamin B6. Your body uses vitamin B-6 to manufacture new red blood cells. When you lose red blood cells via menorrhagia, your body will need more to build new cells. Also, vitamin B-6 is required for your blood sugar to stay at healthy levels. This can help prevent menstrual cramping-related mood swings and fatigue. Increasing your intake of these foods may help to minimize the effects of your period.
* bananas
* sunflower seeds
* avocados
* tomato juice
* walnuts

Source: http://www.livestrong.com

2b. Other fruits Rich in Vitamin B6. Vitamin B6 helps to reduce pain.
* lentils
* chickpeas

3. High Fiber Fruits. High fiber vegetables, fruits, beans, whole grains, and other plant foods can reduce menstrual pain because they help to absorb and eliminate prostaglandins. Acting as a sponge, fiber soaks up these substances in the liver and carries them out with other waste.
* kidney beans
* peas
* lentils
* pineapples
* guavas
* kiwis
* blueberries
* oranges

4. Fruits Rich in Vitamin E. Vitamin E may inhibit prostaglandin synthesis, thereby preventing inflammation and cramping.
* sunflower seeds
* almonds
* peanut butter

5. Fruits Rich in Magnesium. Magnesium deficiency can worsen menstrual cramps. The severity and duration of menstrual cramps can be reduced by restoring magnesium to normal levels.
* cashews
* pinto beans
* sesame seeds
* walnuts
* sunflower seeds

6. Fruits Rich in Vitamin B3. Vitamin B3, also known as niacin, was cited in one study as responsible for cramp reduction in 90 percent of symptomatic women by reducing uterine artery spasms.
* sundried tomatoes

Source: http://goaskalice.columbia.edu

Note: Images have been borrowed and collated only to educate without any intent to infringe on copyright.

10/06/2016

All About Fruits for Migraine

Migraine is a complex condition with a wide variety of symptoms. For many people the main feature is a painful headache. Other symptoms include disturbed vision, sensitivity to light, sound and smells, feeling sick and vomiting. Migraine attacks can be very frightening and may result in you having to lie still for several hours.

https://www.migrainetrust.org

Migraines are grouped into two categories. The less common form is called classic migraine. In this type of migraine, patients experience a prodrome, which occurs about a half an hour before the onset of the actual headache. The more common form of migraine is called common migraine and there is no prodrome prior to the headache.

Symptoms of a prodrome include:
* Spots in front of the eyes in a flashing pattern
* A temporary loss of vision or loss of peripheral vision
* Numbness of the hands and/or lower face
* Temporary paralysis of one side of the body
Prodromes tend to last approximately one half an hour and usually go away just before the head pain starts.

Symptoms of a migraine headache include:
* Severe, throbbing head pain, typically on one side of the head
* Nausea
* Vomiting
* Extreme sensitivity to light
* Extreme sensitivity to noise

Many types of pain-killers or prescription medications have side effects, ranging from mild stomach upset to stomach ulcers and bleeding. Patients experiencing severe stomach pain or who notice a darkening of their stools or blood in their stools should talk to their doctors about the possibility that their pain medications are causing stomach ulceration or bleeding.

Most of the prescription medications used for migraine also have bad side effects, including an increased risk for stroke or fatal heart attack. Finding safe and natural alternatives to these medications is probably a good idea for most.

Source: http://www.whfoods.com

The following fruits are safe and natural alternatives to medications:

1a. Magnesium-Rich Foods. Whole grains, beans, and leafy dark green vegetables are all high in magnesium, which research shows is often deficient in people who get migraines. Low levels of magnesium are thought to make the brain extra sensitive to migraine triggers.
Aim for: The recommended daily amount for magnesium is 310 to 320 mg for women and 400 to 420 mg for men. Aim for 400 to 700 mg daily to help prevent migraines if you’re truly deficient.
* roasted pumpkin seeds (151 mg for every 30 grams)
* Brazil nuts (107 mg per 30 g)
* almonds (78 mg per 30 g)

Source: http://www.readersdigest.ca

1b. Other Fruits Rich in Magnesium. The magnesium found in fruits may help relax blood vessels, which can protect your body from painful headaches and migraines. Because sesame seeds are rich in vitamin E and help balance estrogen levels and improve circulation, they may prevent migraines from occurring during your period. Sesame seeds are also a good source of magnesium, which adds to their ability to prevent headaches.
* cashews
* black beans
* peas
* sesame seeds
* apples
* avocados

2. Fruits with Water Content. Dehydration is a major cause of headaches, and nutritionists recommend drinking water and eating foods that contain water, especially watermelon. Water found naturally in fruits and vegetables contains magnesium and other essential minerals that are beneficial for headache prevention. Other fruits with vitamins, minerals or high water content may help ease headache pain.
* berries
* cucumber
* tomatoes
* grapefruit
* cantaloupes and other melons
* apricots
* papaya
* peaches
* cherries
* pineapples- also a source of bromelain, an enzyme with anti-inflammatory qualities that may reduce pain symptoms.

Source: http://www.livestrong.com

3. Fruits Low in Sugar. Stabilising blood sugar levels is extremely important as fluctuating levels can cause problems and can trigger a migraine. To help maintain your sugar levels it is best to avoid long periods without food, such as fasting. Healthcare professionals recommend intervals of no longer than 4 hours between food during the day and no more than 12 hours overnight. It is better to have regular meals with “slow release” carbohydrates or foods with a low glycaemic index (or low GI), which release energy slowly. Foods which have a low GI include:
* grapes
* plums
* strawberries
* oranges
* peaches

Source: http://www.nhs.uk

4. Other Recommended Fruits
* pears
* nectarines
* kiwis
* mangoes
* honeydew melons

Source: http://www.migrainedisorders.org

Note: Images have been borrowed and collated only to educate without any intent to infringe on copyright.

Mitogenex

23/09/2016

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