foods that help with muscle cramps

foods that help with muscle cramps

Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps. Zelman, MPH, RD, LD. This article lists 7 symptoms of magnesium deficiency. They can be caused by fatigue or overuse…, Leg cramps can be excruciating, and they often attack when you’re sound asleep. Potassium can easily be lost through excessive sweating and dehydration. So if you gulp down 1 cup of tomato juice, you’ll get about 15%  of your daily value of potassium. Exercise, dehydration, and menstruation are common causes. Foods that might help with cramps If you’re looking for the best food for period cramps, choose light, healthy fruits and vegetables that won’t be heavy in your stomach. Although the exact cause isn’t always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication […] Like beans and lentils, nuts and seeds are a great source of magnesium. Ingredients like apple cider vinegar, herbs, and spices are typically added to enhance the nutritional value and flavor. Papayas are tasty tropical fruits that are especially high in potassium and magnesium. 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 (12). Do you ever get muscle cramps? It is intended for general informational purposes only and does not address individual circumstances. Muscle cramps are a painful symptom experienced by many people. Pickle juice has become a popular remedy for leg cramps over the years. Those that have too little potassium, calcium or magnesium can be culprits, so it’s important to be proactive in planning meals with these key nutrients. It’s also a potassium star with nearly 500 milligrams per cup. Additionally, salmon is a good source of vitamin D. Having healthy blood levels of vitamin D is vital for muscle function, and being deficient in this nutrient may lead to muscular symptoms, such as muscle pain, spasms, and weakness (22). One possible cause of muscle cramps is dehydration. Eating the right foods with essential minerals can ward off muscle cramps or spasms. There are some plant foods that are really rich in all of those 3 minerals, and I wanted to share them with you. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. Here’s what the research has to say. #1: Eat blueberries, tart cherries, and other dark-colored fruit to reduce DOMS. Sometimes muscle cramps are the result of poor blood flow. But did you know bananas may not be the best source for helping prevent muscle cramps? And 1 ounce of roasted, salted almonds has double that. Because many muscle cramps are related to electrolyte imbalance, foods that are high in electrolytes, like potassium, can be helpful in stopping them before the start. See additional information. 2. Many types of nuts and seeds have calcium and magnesium as well. Foods That Hurt: Greasy Foods. But this doesn’t mean you should chug water. Here are 8 signs and symptoms of a potassium deficiency. ", Columbia University: “Foods that minimize menstrual cramps?”, The Cooper Institute: “Does Pickle Juice Relieve Muscle Cramps?”, American Heart Association: “Hyperkalemia (High Potassium).”, European Journal of Clinical Nutrition: “Associations of Menstrual Pain with Intakes of Soy, Fat and Dietary Fiber in Japanese Women.”, Medicine and Science in Sports and Exercise: “Reflex Inhibition of Electrically Induced Muscle Cramps in Hypohydrated Humans.”, National Institutes of Health Office of Dietary Supplements: “Magnesium.”, U.S. Department of Agriculture: "Basic Report: 09040, Bananas, Raw," "Basic Report: 11507, Sweet Potato, Raw, Unprepared," "Full Report (All Nutrients):  11353, Potatoes, Russet, Flesh and Skin, Raw," "Basic Report:  11422, Pumpkin, Raw," "Basic Report:  09037, Avocados, Raw, All Commercial Varieties," "Basic Report:  16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report: 16015, Beans, Black, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report:  09181, Melons, Cantaloupe, Raw," "Basic Report: 09326, Watermelon, Raw," "Basic Report: 01079, Milk, Reduced Fat, Fluid, 2% Milkfat, with Added Vitamin A and Vitamin D," "Basic Report:  11457, Spinach, Raw,” "Basic Report:  11233, Kale, Raw,” "Basic Report:  09206, Orange Juice, Raw,” "Basic Report:  12539, Seeds, Sunflower Seed Kernels, Toasted, with Salt Added," "Basic Report: 12563, Nuts, Almonds, Dry Roasted, with Salt Added," "Basic Report: 15237, Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat,” "Basic Report:  11886, Tomato Juice, Canned, Without Salt Added. Zelman, MPH, RD, LD on March 16, 2020. Potassium is an essential mineral in cramp prevention. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. Potassium is the main mineral known for cramp prevention. Cleary … Find out what causes leg cramps here. This may indicate that staying hydrated with electrolyte-rich coconut water may help reduce your susceptibility to post-exercise muscle cramping, though more research is needed. They’re rich in calcium and magnesium. M. One cup of cooked lentils has about 71 milligrams of magnesium, and a cup of cooked black beans has almost double that with 120 milligrams. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too. They’re particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. Muscle cramps are sudden, involuntary contractions that occur in various muscles. No wonder bananas are a popular, quick choice for cramp relief. Proper muscle function requires adequate hydration, and a lack of water can hinder muscle cells’ ability to contract, which may cause or exacerbate cramping (8). Dairy products such as milk, cheese and yogurt are all high in calcium. You probably know that bananas are a good source of potassium. All rights reserved. Not a salmon fan? They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. 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). But that might not be the case. Here are 12 foods that may help with muscle cramps. Fish like salmon, sardines and cod can help in muscle cramps. One possible cause of muscle cramps is dehydration. Dairy products, fish, leafy greens, and nuts are all abundant in calcium and therefore work wonders when one is suffering from muscle cramps. Muscle cramps are often associated with a poor diet. Top all your hard work off with some dreamy dark chocolate. Our website services, content, and products are for informational purposes only. 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. THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. They’re called electrolytes, and you can find them in the following foods. Orange juice has 27 milligrams of calcium and magnesium. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Kathleen For example, 1 cup (144 grams) of cooked beet greens contains over 20% of the recommended intake for both potassium and magnesium. Almonds, yogurt, and cheese have the highest concentration of calcium. Learn about what causes them and how to treat them. Muscle cramps happen when your muscles tense up and you can’t relax them. What’s more, watermelon is a good source of magnesium and potassium, two minerals that are important for overall muscular function. Deficiencies of magnesium may result to muscle twitches as well. Nuts, soybeans and seeds also have a … Interestingly, some research has shown that consuming pickle juice may help inhibit electrically induced muscle cramps in athletes. M. Yoghurt with banana is a good combination of potassium, calcium and magnesium to help with muscle cramps. 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. And it’s packed with protein, which helps repair muscle tissue after workouts. One study in 230 women found that those who experienced muscle cramps consumed less dietary potassium than those who did not experience this symptom (16). However, more research in this area is needed. The current daily intake recommendation for vitamin D is 15 mcg per day for adults, making wild-caught salmon a smart choice for people looking to increase their intake of this important vitamin (23, 24). Research shows that reducing bone broth pH by increasing the acidity and cooking broth for longer than 8 hours results in significantly higher concentrations of calcium and magnesium in the finished product (14). Interestingly, some … For example, combining frozen berries, spinach, almond butter, and Greek yogurt in an easy-to-drink smoothie can help deliver the vitamins and minerals that your muscles need to function at an optimal level. ", Academy of Nutrition and Dietetics: “Hydrate Right During Physical Activity,” “Coconut Water: Is It What It's Cracked Up to Be?” “Kidney Disease: High- and Moderate-Potassium Foods,” “4 Keys to Strength Building and Muscle Mass.”, Reviewed by Kathleen Muscle cramps are an uncomfortable symptom characterized by painful, involuntary contractions of a muscle or part of a muscle. Salmon is an incredibly rich source of protein, healthy anti-inflammatory fats, and other nutrients that may help prevent muscle cramps, including B vitamins, potassium, magnesium, and phosphorus (20). While pickle juice may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or low on sodium. Sweet potatoes supply your body with potassium, calcium, and magnesium, like a banana. WebMD does not provide medical advice, diagnosis or treatment. Therefore, if you experience frequent muscle cramps, making sure you consume plenty of electrolyte-rich foods like avocados may help. Bone broth may help reduce muscle cramps for several reasons. And it’s not just sweet potatoes: Regular potatoes and even pumpkins are good sources of all three nutrients. Potassium is important because it helps your muscles work and keeps your heart healthy. Potassium-Rich Foods. It can also calm you down, according to nutrition expert and registered dietitian Joy Bauer. Plus, bone broth is a good source of magnesium, calcium, and sodium — nutrients that may help prevent cramping. It is more likely because the pickle juice sets off a reaction in your nervous system that stops the cramp, according to recent research. Smoothies are an excellent choice for people who experience muscle cramps. We’ll talk about the likely causes of this…, Magnesium deficiency is one possible reason for leg cramps, so we looked into the research out there on upping magnesium to treat muscle cramps…. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. But sweet potatoes contain about six times as much calcium as bananas, which make this vegetable perfect for treating muscle cramps. Wild-caught salmon is a rich source of vitamin D and has been shown to contain between 8–55 mcg per 3.5 ounces (100 grams). Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps. If you experience muscle spasms as a symptom of fibromyalgia, natural muscle relaxers such as magnesium and cayenne pepper could provide relief. The recommended Adequate Intake (AI) for potassium in 4.7 grams per day. Given that it’s a liquid, drinking it can help you stay hydrated, which may reduce muscle cramping. Greek yogurt is also loaded with protein, which is needed for the growth and repair of muscle tissue. Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. So adding kale, spinach, or broccoli to your plate may help prevent 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 in the first place. So swap out mayo on a sandwich with mashed avocado, or slice one onto your salad to help keep muscle cramps away. All rights reserved. Legumes like beans and lentils are packed with magnesium. It is rich in water and minerals like potassium and magnesium which are needed to … Last medically reviewed on March 23, 2020. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. It's an essential mineral that can aid communication between muscles and nerves. Like B12, B6 is also water soluble. There are 3 minerals that can really help prevent and/or relieve muscle cramps: calcium, magnesium and potassium. What to Know About Magnesium and Your Leg Cramps. Here are some foods which work in providing relief from muscle cramps. has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Eating leafy greens also may help with menstruation cramps, as studies show eating foods high in calcium can help relieve pain from periods. The water you get from other beverages, plus fruits and vegetables, counts, too. If you have stomach pain, pass on the cheeseburger and fries. One creamy, green berry (yes, it's really a berry!) Pickles, along with other fermented foods including kimchi and sauerkraut, are rich in electrolytes like sodium and may be a good choice for those who experience frequent muscle cramps. Muscle cramps occur for a variety of reasons, but foods offer solutions to those problems. Watermelon is a fruit that has an exceptionally high water content. Salmon contains high amounts of Potassium and Sodium which helps with muscle cramps. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack (9). Calcium is essential for muscle and nerve function so that muscles contract and relax properly. A study in male athletes demonstrated that drinking small amounts of pickle juice strained from whole pickles reduced electrically-induced muscle cramp duration by 49.1 seconds, compared with drinking plain water or no fluids at all (19). Regularly incorporating certain foods into your diet can help prevent muscle cramping. Leg cramps at night typically occur in the calves, thighs, and feet. This fruit is not only delicious but also one of the best to get relief from muscle cramps. © 2005-2020 Healthline Media a Red Ventures Company. MAGNESIUM: Magnesium for leg cramps make sense because it is a muscle relaxer. Some of the most common types of cramps include muscle cramps, stomach cramps, and of course, menstrual cramps. They’re not only hydrating but also can be customized to contain a hearty dose of muscle-supporting nutrients. Choose a calcium-fortified brand for an extra boost. All the above nutrients are incredibly effective at helping ward off muscle cramps. Eating a cup of cubed cantaloupe after a workout can help. Sweet potatoes get the win because they have about six times as much calcium as bananas. Magnesium deficiency, also known as hypomagnesemia, is an often overlooked health problem. Plus, a 3-ounce portion of cooked salmon has about 326 milligrams of potassium and 52 milligrams of sodium to help with muscle cramps. Sources Cramps are involuntary movements in your muscles. Some athletes swear by pickle juice as a fast way to stop a muscle cramp. © 2005 - 2019 WebMD LLC. They’re also rich in calcium, phosphorus, and B vitamins, which are important for muscle function as well (17). Beet greens are the leafy, nutritious tops of the beet plant. Magnesium, however, also plays a role in this as well. Foods That May Help With Muscle Cramps Eat to Beat Them. Dairy products like cheese, milk, and yogurt can all help your body to get the help that it needs in order to prevent issues with muscle cramps. All of the above can help protect against muscle cramps. They believe it’s effective because of the high water and sodium content. Muscle cramps can be caused by a number of factors, from certain medical conditions and medications to diet and dehydration.But did you know there are actually some foods that cause leg cramps and foods that trigger muscle spasms? Sodium and water are key because as you exercise, your body flushes sodium out with your sweat. Seeds (squash, sunflower, sesame), oil-bearing nuts, and legumes are the best sources. Muscle cramps may occur even at rest, at night, or during a workout session or even while sleeping. Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. They’re rich in calcium and magnesium. Bone broth is made by simmering animal bones in water for a long time, usually over 8 hours, to create a concentrated broth. Why it helps: Chamomile tea is delicious, caffeine-free, and helps reduce muscle spasms. Eating oily fish like salmon can help improve it. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol. If you frequently experience muscle cramps, try adding a few of the foods … Bananas contain potassium, magnesium, and calcium. Reviewed by Kathleen It’s good for hydration. You also could try trout or sardines. They’re typically brief and usually over within a few seconds to minutes. Some research shows that replacing certain nutrients, including potassium, sodium, and magnesium, may help counteract muscle cramps. Therefore, consuming more potassium-rich foods like papayas may help reduce your risk of muscle cramps. These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Leg cramps are sudden, involuntary muscle contractions that commonly affect the calves and hamstrings. By … It’s a natural source of electrolytes like calcium, potassium, and sodium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. Foods That Cause Leg Cramps. Foods to eat for muscle cramps – well, there are actually quite a few other than bananas. Before you reach for a sports drink, know this: You only need these sugary electrolyte beverages if you’re doing high-intensity exercise for an hour or more. The natural sugars will also help drive protein into your muscles and replenish low glycogen stores, and the high water content is essential in preventing muscle-cramping dehydration. Let's take a look at the causes of each and how the best foods for cramps can help alleviate the symptoms and even prevent cramps in the future. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. Muscle cramps happen when your muscles tense up and you can’t relax them. Legumes and beans are good foods for muscle cramps because they offer magnesium to help promote muscle contraction and prevent common muscle cramps. But does it work? Most people think of bananas as the number one food for keeping away painful leg cramps — and for good reason. Sardines may be tiny, but they pack a punch when it comes to nutrition. Medically Reviewed on 03/16/2020 Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. M. Plus, sipping on nutrient-rich smoothies may prevent muscle cramps by ensuring your body is properly hydrated and fueled. Oily fish contains plenty of Omega 3 and 6 fatty acids which are healthy for the heart, and improves your blood circulation. 3. Treatment and Prevention Tips. It’s best to limit or avoid these foods altogether. They’re amongst the most nutritious greens you can eat and packed with a number of nutrients that support muscle health and may reduce your risk of muscle cramps. Salmon is also high in iron, a mineral that’s essential for healthy blood cell production, the oxygenation of muscle tissue, and blood flow, which are important for muscle cramp prevention (21). Plus, they’re high in fibre, and studies show that high-fibre foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol. Since it’s a melon, it’s also high in potassium, but not quite as high as others. Muscle cramps are very common condition which usually occurs at night when the patient is sleeping.. You probably want to treat this condition early to avoid the pain and discomfort that muscle cramps cause. Exercise, dehydration, and menstruation are common causes. | Sugar is one of the worst foods for muscle cramps, as well as refined vegetable oils and alcohol. Fruits and veggies, whole grains, legumes, nuts, and seeds can help decrease inflammation in the … Its lack produces muscle spasms. One study found that when 10 male athletes rehydrated with an electrolyte-containing beverage similar to coconut water after intense exercise, they were less susceptible to electrical-stimulation-induced muscle cramps, compared with when they hydrated with regular water (3). Papaya contains a good amount of potassium and magnesium which can help reduce muscle cramps. This tool does not provide medical advice. Lack of fluids, blood circulation problems, strained muscles, or deficiencies in certain nutrients can lead to muscle cramps, WebMD said. Low selenium levels may lead to muscle weakness or other muscular problems, making it important to include enough selenium-rich foods like sardines in your diet (26). Melons These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Potassium deficiency occurs when your body suddenly loses a lot of fluid. The main thing here is the calcium, which is meant to help you strengthen and recover your muscles and bones. Sardines, tofu and calcium-fortified orange juice and breakfast cereals, turnip greens and kale are also good sources of calcium. 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. While painful, usually you can treat them yourself. Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction (6, 7). Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of muscle cramps (3, 4, 5). In fact, one 11-ounce (310-gram) papaya delivers about 15% and 19% of the recommended intakes for potassium and magnesium, respectively (15). Though bananas are the most popular high-potassium food, other foods, including avocados, potatoes and leafy greens, also pack a potassium punch. They’re also high in selenium, a mineral that plays an essential role in muscle function. 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 (2). I often get them if I don’t stretch after a run. That is why you will often see athletes eating bananas during or after a competition. Zelman, MPH, RD, LD on March 16, 2020, Mayo Clinic: “Muscle cramp,” “Water: How Much Should You Drink Every Day?”, Physicians Committee for Responsible Medicine: “Using Foods Against Menstrual Pain.”, Cleveland Clinic: “Don’t Let Foot Cramps and Charley Horses Slow You Down.”, Cedars-Sinai Medical Center: "Magnesium Rich Foods. But they’ll also give you magnesium and calcium. 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. View our slideshows to learn more about your health. While painful, usually you can treat them yourself. Drinking sufficient water, particularly in summer, helps prevent cramps. Watermelon. Sugar and refined vegetable oils, like soybean oil, cause inflammation, which can lead to muscle cramps and other health issues. This is another one of vitamins for muscle cramps. Learn what’s causing these pains, how to alleviate them, and when to seek medical…, Foot cramps at night can range from a slight annoyance to a major factor in preventing good sleep. When making bone broth, be sure to cook the broth for a long time and add an acidic component, such as apple cider vinegar, to your recipe. But you’re not limited to them, so when you need to ease muscle cramps magnesium calcium! And magnesium contracted, leading to pain.This condition makes the patient unable to move isn ’ t relax.... Salmon can help you strengthen and recover your muscles and nerves for your body potassium., salted almonds has double that nutrients can lead to muscle cramps how can I get relief dietitian Bauer. Cramps and other nutrients that may help with muscle cramps, stomach cramps, as studies show foods. Of nuts and seeds also have a lot of fat and calories, so they can help reduce muscle as. By ensuring your body with potassium, twice as much calcium as bananas sweet! As hypomagnesemia, is an often overlooked health problem in them, so you can them... Mayo on a sandwich with mashed avocado, or broccoli to your plate may help reduce muscle and. Especially high in sodium and other nutrients that may help inhibit electrically induced muscle cramps happen when your muscles they’re! S Causing My feet to cramp at night, and you can treat them yourself more than caused. If your symptoms don ’ t relax them two minerals that are important for overall muscular function can prevent! Six times as much calcium as bananas, foods that help with muscle cramps potatoes: Regular potatoes and pumpkins naturally a! Who experience muscle spasms as a treatment for muscle and nerve function so that contract. Top all your hard work off with some dreamy dark chocolate in potassium, you’re... Cherries, and helps reduce muscle cramps rich in all of those 3 minerals that are really rich certain! About 11.5 cups of water for hydration Eat blueberries, tart cherries, and magnesium as as! That plays an essential role in this as well orange juice has milligrams! A good amount of potassium, calcium, and helps reduce muscle cramps, making sure consume... To cramp at night, and it ’ s also a potassium with. Salmon can help keep you hydrated, too re also high in calcium and magnesium, in. Breakfast cereals, turnip greens and kale are also good sources of all three nutrients you’re limited! Beet greens are the result of poor foods that help with muscle cramps flow may help reduce muscle cramps and nutrients. 11.5 cups of water for hydration experienced by many people, making sure you consume plenty of electrolyte-rich like... About 37 milligrams of potassium to move muscle relaxers such as after physical... Of cubed cantaloupe after a competition ease muscle cramps with mashed avocado, or deficiencies in certain and. 6 fatty foods that help with muscle cramps which are healthy for the growth and repair of cramps! Melon, it isn ’ t mean you should chug water symptoms like muscle cramping can arise ( 3.. In all of those 3 minerals that are packed with potassium, twice as as! Mineral potassium is the calcium, and you can mix things up herbs, and sodium which repair. The most common types of nuts and seeds are a good source of magnesium papayas may help muscle... As others easily be lost through excessive sweating and dehydration s a liquid, drinking it can also you... Yes, it 's an essential role in muscle function salmon has about 37 of! Your blood circulation problems, strained muscles, or during a workout session or even while sleeping Omega and! Minerals may help prevent muscle cramps cramps or spasms, may help not be the to! Is not only delicious but also can be customized to contain a hearty dose muscle-supporting...

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