Muscle cramps are uncomfortable symptom characterized by painful, involuntary contractions of a muscle or part of a muscle. They’re typically brief and usually over within a few seconds to minutes.
Although the exact cause isn’t always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication use, and dehydration are thought to be common contributors.
Some research shows that replacing certain nutrients, including potassium, sodium, and magnesium, may help counteract muscle cramps. Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of muscle cramps.
For these reasons, eating nutrient-dense foods rich in particular vitamins and minerals may help decrease muscle cramping and prevent it from occurring.
Here are 5 foods that may help with muscle cramps:
1. Avocados
Avocados are creamy, delicious fruits that are packed with nutrients that may help prevent muscle cramps.
They’re particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction.
Therefore, if you experience frequent muscle cramps, consuming plenty of electrolyte-rich foods like avocados may help.
2. Watermelon
One possible cause of muscle cramps is dehydration. Proper muscle function requires adequate hydration, and lack of water can hinder muscle cells’ ability to contract, which may cause or exacerbate cramping.
Watermelon is a fruit that has an exceptionally high water content. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack. Watermelon is a good source of magnesium and potassium which are vital for muscle function.
3. Coconut water
Coconut water is a go-to choice for athletes looking to rehydrate and replenish electrolytes naturally. It’s an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus — all of which may help decrease muscle cramping.
4. Sweet potatoes
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.
They’re packed with potassium, calcium, and magnesium — minerals that are vital for muscle function.
5. Greek yogurt
Greek yogurt is a healthy dairy product that’s high in many nutrients, particularly potassium, phosphorus, and calcium — all of which act as electrolytes in your body.
Muscles need calcium to function properly, which is why a lack of calcium in your blood can lead to muscle-related complications, including muscle cramps and irregular heartbeat.
Greek yogurt is also loaded with protein, which is needed for the growth and repair of muscle tissue.
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