13 Best Foods for Muscle Cramp

13 Best Foods for Muscle Cramp For Everyone

Muscle cramps can sometimes be very painful. People experience those cramps in sleep and think that this is the end of their life. This painful experience is caused by so many changes happening in the body. Muscle cramps are mostly caused by contractions in the muscle that are the result of complications in the neurons and nerve transmitters. According to dietitians, it is a common observation that muscle cramps are usually the result of an insufficient amount of nutrients in the body. Nutrients like potassium, magnesium, sodium, and calcium are the basic shields against muscle cramp. When the body goes through certain issues, like diarrhea, dehydration also causes muscle cramps as these problems disturb the body minerals that reduces the risk of muscle cramp. Some of the foods mentioned below may help the body to decrease the risk of muscle cramp.

1. Avocados 

There are many foods full of nutrients that help the body to stay healthy. Avocados are one of the healthiest foods that help to prevent muscle cramps. Avocados are a rich source of electrolyte minerals like potassium and magnesium. Muscle health totally depends on electrolytes that are charged electrically and perform certain functions in the body. Electrolytes make sure that different organs of the body like heart and brain are working in perfect order by transmitting nutrients to the cells. The imbalance in electrolyte activity may lead to muscle contraction and result in muscle cramps. By consuming food full of potassium and magnesium may help in reducing the risk of muscle cramp. Avocados are the best source of these minerals and keep the body healthy. To avoid muscle cramps, a small portion of avocado should be consumed twice in a day. 

2. Watermelon

Dehydration in the body also leads to muscle cramps. It happens when the body loses its fluids and is not able to perform functions that are necessary with fluids. The performance of the muscles depends on the right amount of the fluid in the body as muscle cells require proper hydration to work perfectly. To avoid dehydration in the body, watermelon is the best source. Watermelon contains 92% of the water that fulfills the need of water in the body and the best remedy for dehydration. Watermelons are also blessed with electrolyte minerals, potassium, and magnesium, which are crucial for muscle health.

3. Coconut Water

Mostly athletes face this problem of muscle cramp as their bodies go through physical activities. Coconut water proves to be the best choice to reduce the risks of dehydration that usually leads to a muscle cramp. Coconut water is also a natural source of sodium, potassium, calcium, and phosphorus. These electrolytes present in the coconut water helps in muscular pain. It is observed that athletes consuming coconut water after workouts are less likely to face muscular contractions. 

4. Sweet Potato

One of the yummiest and healthiest vegetables, sweet potato, is considered to be the full pack of minerals and vitamins important for the body. The combination of minerals and vitamins present in the sweet potato deals with muscle cramps as well. This vegetable is also full of electrolytes to charge the muscles of the body and keep them in shape. It is recommended that one should consume 20% of potassium and 13% of magnesium daily and that is present in a normal-sized sweet potato.  

5. Yogurt

Yogurt is also one of the healthy milk products full of nutrients, for example, calcium, potassium, and phosphorus that work in the body as electrolytes. Calcium is the nutrient that maintains the balance of the heartbeat and functions of muscles. The low level of calcium in the blood induces the complications in the muscular system and also causes improper heartbeat. Yogurt is full of nutrients like calcium that lower the risk of such complications. The amount of protein present in the yogurt also replenishes the broken tissues of the muscles. Yogurt is not recommended to any specific age group; rather it can be taken by any age group because of its healthy qualities. 

6. Bone Broth

Bone broth is a healthy food containing so many nutrients that are beneficial for the body in many ways. Bone broth can be made at home easily. Bones of the animal are boiled in water for up to a good eight hours, and to make it tasty, some spices are also added to give it a delicious flavor besides its nutritional value. It also reduces the risk of muscle cramps in many ways. 

• Its fluid form keeps the body hydrated.
• It provides electrolytes like magnesium, sodium, and calcium that decreases the risk of muscle cramping.
• After boiling for eight hours, the amount of calcium significantly increases, which helps in muscular complications.

It is recommended that one should boil the north for a longer time and some syrups like vinegar should be added to the recipe. 

7. Bananas

Bananas are said to be the quick remedy for muscle cramp as these are fully loaded with potassium and calcium. These two nutrients help the body to deal with muscle complications. Banana is a healthy snack that should be consumed on a daily basis. Parents should try new recipes with bananas for their teens who are more inclined towards physical activities and can suffer from muscular pain. 

8. Papaya

Papaya is a delicious tropical fruit full of magnesium and potassium that provides the recommended daily intake of these nutrients. A study proved that women who suffered from muscle pain consume less amount of potassium in their daily routine. To avoid this problem, papaya should be added to the daily diet. 

9. Beet Greens

One of the nutrition loaded greens, beet green, is part of the beet plant that is also helpful for muscle cramps. One of the major functions of beet green is to provide nitrate that refines the blood vessel system and normalize the flow of blood in the muscles. The normal flow of blood in the muscle also reduces pain and contraction. 

10. Salmon

Salmon is a rich source of some of the important nutrients like protein, vitamin B, magnesium, potassium, and phosphorus that reduce the risk of inflammation. To avoid the muscular cramps, iron is much needed as iron regulates the blood flow and provides oxygen to the tissues and cells of the muscles. Salmon is rich in iron and should be included in the diet thrice a week. Proper muscle function also needs vitamin D, as vitamin D keeps a balance between blood levels and insufficiency cause weakness, pain, and contraction in the muscle. Salmon gives the best amount of vitamin D that keeps muscles fit and fine. 

11. Smoothies 

To stay healthy and in shape, some of the foods must be incorporated into the diet. Smoothies are one of them that are healthy as well as delicious in taste. Smoothies can be made at home according to the taste and liking of the person. Smoothies containing yogurt, any frozen fruit, and almond butter can boost the energy level and support the muscles. Smoothies keep the body hydrated that can reduce the risk of muscle cramps.

12. Milk

Milk is another rich source of nutrients that ease muscle pain. Potassium, sodium, and calcium are the electrolytes present in milk that reduces the contractions in the muscles. Milk should be part of the daily routine of the kids and teens as their organs and muscles are in the developing stage. It should be consumed on a daily basis even by the old people to stay healthy and avoid muscular complications. 

13. Sardines

Sardines are a type of fish that are tiny but highly proficient in nutrients. Nutrients present in sardines include vitamin D, calcium, potassium, phosphorus, sodium, iron, and magnesium. All these nutrients relieve muscle pain and maintain the flow of blood. Sardines are also a rich source of selenium that has a crucial role in the muscular system. Less amount of selenium leads to muscular problems like weakness and contraction in the muscles, so it is important to add sardines in the diet.

Bottom line 

Apart from these above-mentioned foods, there are foods that are helpful in muscle cramps like orange juice, lentils and beans, nuts, melons, and fermented foods. These types of foods also contain some of the nutrients like potassium, magnesium and calcium that eventually ease the pains and contractions in the muscles. Muscle cramps can be caused by different reasons, for example, dehydration in the body and the imbalance of electrolytes. To avoid these problems, one should add the nutritious food that can fight against such problems in the body. Drinking a lot of water daily should be considered seriously as to avoid dehydration. Fluids should be part of the daily diet. The issue of muscle cramps can be faced by anyone, a teen or an aged person can experience it so overall diet should be monitored. Before visiting the doctor, some of the healthy foods like mentioned above should be added to the diet to avoid such problems. If things start to worsen, then a doctor should be consulted.

References

• https://www.huffingtonpost.com.au/2016/06/01/try-these-foods-and-tips-to-help-avoid-muscle-cramps_a_21387932/
• https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods
• http://www.eatingwell.com/article/2060621/best-foods-for-muscle-cramps/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445088/