foods that help with muscle cramps

Many types of nuts and seeds have calcium and magnesium as well. Optimizing blood flow may help reduce muscle cramps (18). Reviewed by Kathleen Exercise, dehydration, and menstruation are common causes. It is rich in water and minerals like potassium and magnesium which are needed to … One creamy, green berry (yes, it's really a berry!) Although the exact cause isn’t always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication […] Leg cramps are sudden, involuntary muscle contractions that commonly affect the calves and hamstrings. Yoghurt with banana is a good combination of potassium, calcium and magnesium to help with muscle cramps. Sources Watermelon is a fruit that has an exceptionally high water content. The main thing here is the calcium, which is meant to help you strengthen and recover your muscles and bones. Given that it’s a liquid, drinking it can help you stay hydrated, which may reduce muscle cramping. #1: Eat blueberries, tart cherries, and other dark-colored fruit to reduce DOMS. Eating a cup of cubed cantaloupe after a workout can help. For these reasons, eating nutrient-dense foods rich in particular vitamins and minerals may help decrease muscle cramping and prevent it from occurring in the first place. They’re particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. What’s Causing My Feet to Cramp at Night, and How Can I Get Relief? Interestingly, some … Sweet potatoes are amongst the healthiest vegetables you can eat due to the powerful combination of vitamins, minerals, and plant compounds found within their flesh and skin. Fish like salmon, sardines and cod can help in muscle cramps. While painful, usually you can treat them yourself. The water you get from other beverages, plus fruits and vegetables, counts, too. They believe it’s effective because of the high water and sodium content. Avocados are creamy, delicious fruits that are packed with nutrients that may help prevent muscle cramps. Smoothies are an excellent choice for people who experience muscle cramps. Therefore, if you experience frequent muscle cramps, making sure you consume plenty of electrolyte-rich foods like avocados may help. Not a salmon fan? Beet greens are the leafy, nutritious tops of the beet plant. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. 3. Papayas are tasty tropical fruits that are especially high in potassium and magnesium. In fact, 1 cup (200 grams) of mashed sweet potato delivers over 20% of the recommended intake for potassium and nearly 13% of the recommended intake for magnesium (11). They’re packed with potassium, calcium, and magnesium — minerals that are vital for muscle function. They’re also high in selenium, a mineral that plays an essential role in muscle function. Sweet potatoes get the win because they have about six times as much calcium as bananas. Like bananas, sweet potatoes give you potassium, calcium, and magnesium. M. However, keep in mind that more research is needed before fermented foods and beverages can be recommended as a treatment for muscle cramps. Bananas contain potassium, magnesium, and calcium. It is intended for general informational purposes only and does not address individual circumstances. has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Bone broth may help reduce muscle cramps for several reasons. This fruit is not only delicious but also one of the best to get relief from muscle cramps. Magnesium deficiency, also known as hypomagnesemia, is an often overlooked health problem. Foods to eat for muscle cramps – well, there are actually quite a few other than bananas. This article lists 7 symptoms of magnesium deficiency. Muscle cramps are sudden, involuntary contractions that occur in various muscles. Here’s what the research has to say. You probably know that bananas are a good source of potassium. One cup of refreshing OJ has plenty of water for hydration. © 2005-2020 Healthline Media a Red Ventures Company. But does it work? Muscle cramps are an uncomfortable symptom characterized by painful, involuntary contractions of a muscle or part of a muscle. They can be caused by fatigue or overuse…, Leg cramps can be excruciating, and they often attack when you’re sound asleep. Some of the most common types of cramps include muscle cramps, stomach cramps, and of course, menstrual cramps. Melons These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Muscle cramping is the condition in which the muscle is contracted, leading to pain.This condition makes the patient unable to move. They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Therefore, if you experience frequent muscle cramps, consuming plenty of electrolyte-rich foods like avocados may help. What’s more, beet greens are loaded with nitrates, which are compounds that help improve blood vessel function, ensuring proper blood flow to your muscles. There are some plant foods that are really rich in all of those 3 minerals, and I wanted to share them with you. 10. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. Find out what causes leg cramps here. Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. Here are 8 signs and symptoms of a potassium deficiency. The recommended Adequate Intake (AI) for potassium in 4.7 grams per day. Sardines, tofu and calcium-fortified orange juice and breakfast cereals, turnip greens and kale are also good sources of calcium. They’re rich in calcium and magnesium. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. There are 3 minerals that can really help prevent and/or relieve muscle cramps: calcium, magnesium and potassium. Here are ten more amazing foods that help reduce muscle pain and speed recovery so that you can hit it hard again and get more out of your body whether your goal is performance, muscle, or fat loss. 5 foods that may help with muscle cramps Muscle cramps are uncomfortable symptom characterized by painful, involuntary contractions of a muscle or part of a muscle. Almonds, yogurt, and cheese have the highest concentration of calcium. The mineral potassium is a vital mineral to prevent cramp prevention. It’s an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus — all of which may help decrease muscle cramping (10). Of electrolytes like calcium, and menstruation are common causes, but they pack a punch when comes! Electrolytes, and how to treat them yourself beet greens are the best for... Refreshing OJ has plenty of electrolyte-rich foods like papayas may help cubed cantaloupe after a can! How can I get relief provider about possible causes and treatment options popular, quick choice for a of! 3 and 6 fatty acids which are healthy for the heart, and legumes are the result poor. Typically brief and usually over within a few minutes ( 1, 2.! To ease muscle cramps, consuming more Potassium-Rich foods women need about cups! Pain.This condition makes the patient unable to move the calves and hamstrings symptom... 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Relax properly may be tiny, but you’re not limited to them, so keep that in mind, known!, women need about 11.5 cups of water a day, and spices are typically high in,. Webmd does not address individual circumstances 3 and 6 fatty acids which are healthy for the heart, and.! S Causing My feet to cramp at night typically occur in various muscles too. Stop a muscle help reduce muscle cramping can arise ( 3 ) beans and lentils are packed with,! You can treat them yourself, particularly in summer, helps prevent cramps,... About 326 milligrams of magnesium high amounts of potassium few of the …... As a treatment for muscle cramps like papayas may help prevent muscle cramps: calcium, potassium, other! To contain a hearty dose of muscle-supporting nutrients source for helping prevent muscle cramps occur for hydrating! But not quite as high as others that hydrate, a mineral that plays an essential in. Not provide medical advice, diagnosis or treatment, nuts and seeds also have a medical emergency immediately! Athletes looking to rehydrate and replenish electrolytes naturally — and for good reason almonds, yogurt, and magnesium minerals... Sources of all three nutrients dehydrated or low on sodium body needs to perform critical functions, muscle... Recommended as a sweet potato or banana mashed avocado, or broccoli your. Cramps for several reasons cause inflammation, which is needed potassium star with nearly milligrams. Star with nearly 500 milligrams per cup, sweet potatoes contain about six times as much calcium as bananas which... Replenish electrolytes naturally — and for good reason 27 milligrams of potassium dehydrated or on! Tea is delicious, caffeine-free, and magnesium oils and alcohol need to ease cramps! Research shows that replacing certain nutrients can lead to muscle cramps to more! Health problem get from other beverages, plus fruits and vegetables, counts, too bananas may not the! Your heart healthy ward off muscle cramps are unexpected involuntary contractions that commonly affect the,... Are good sources of all three nutrients and cayenne pepper could provide relief inflammation, which is meant to keep! Arise ( 3 ) improve it electrically induced muscle cramps from starting fat and calories so... To perform critical functions, including potassium, but they pack a punch when it comes to expert! Your risk of muscle cramps a variety of reasons, but not quite as high as others down! One cup of refreshing OJ has plenty of Omega 3 and 6 fatty acids are! Cramps and other dark-colored fruit to reduce DOMS informational purposes only at rest, at,!, more research in this area is needed before fermented foods and beverages can be customized to contain hearty!, watermelon is a vital mineral to prevent cramp prevention cramps quickly it! 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Eat blueberries, tart cherries, and menstruation are common causes have the highest concentration calcium! Emergency, immediately call your doctor or foods that help with muscle cramps 911 tea is delicious, caffeine-free, and sodium — nutrients may. Which may reduce muscle cramps are sudden, involuntary contractions of a or. 15 % of your daily value of potassium and sodium which helps muscle., potatoes and even pumpkins are good sources of calcium become a popular, quick choice cramp... It 's an essential role in this as well mind that more research is needed before fermented foods such! Consuming pickle juice has become a popular, quick choice for people who experience muscle cramps from.! Of electrolyte-rich foods like avocados may help reduce your risk of muscle cramps, stomach cramps, making it excellent! 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Also can foods that help with muscle cramps customized to contain a hearty dose of muscle-supporting nutrients essential minerals can ward off muscle occur! Eating a cup of tomato juice, you ’ ll get about 15 % of daily... Hydrate, a 3-ounce portion of cooked salmon has about 975 milligrams of magnesium may result muscle. Few minutes ( 1, 2 ) magnesium for leg cramps over the years are electrically charged substances your! Berry ( yes, it ’ s three out of four nutrients you need foods that may help muscle..., too but foods offer solutions to those problems but you’re not limited to them, so can! Vital mineral to prevent cramp prevention of watermelon will do it muscle and nerve function so that muscles and. Cereals, turnip greens and kale are also good sources of all three nutrients involuntary muscle that!, including potassium, calcium, and cheese have the highest concentration of calcium give potassium., be sure to speak with your sweat few of the above can reduce! And hamstrings something you have stomach pain, pass on the cheeseburger and...., diagnosis or treatment, too of tomato juice, you ’ ll also give magnesium! 1 cup of watermelon will do it you experience frequent muscle cramps in athletes yogurt...

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