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Mar 23, 2020 · Some research shows that replacing certain nutrients may help counteract muscle cramps. Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of...
- Jillian Kubala, MS, RD
Dec 10, 2019 · Best Healthy Foods. Best Foods for Muscle Cramps. Muscle cramps are very common, but certain foods can help keep them at bay. We take a deep dive into what causes muscle cramps and the best foods to prevent them from throwing you off your game. By. Jessica Ball, M.S., RD. Published on December 10, 2019. Reviewed by Dietitian.
- 1 min
- Muscle cramps happen when your muscles tense up and you can’t relax them. While painful, usually you can treat them yourself. Exercise, dehydration, and menstruation are common causes.
- You probably know that bananas are a good source of potassium. But they’ll also give you magnesium and calcium. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel.
- Like bananas, sweet potatoes give you potassium, calcium, and magnesium. Sweet potatoes get the win because they have about six times as much calcium as bananas.
- One creamy, green berry (yes, it's really a berry!) has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps your muscles work and keeps your heart healthy.
- Sodium. Sodium is one of the main positively charged mineral ions or electrolytes in body fluid. The body needs it to help maintain normal body-fluid balance and blood pressure, and in conjunction with several other electrolytes, it is critical for nerve impulse generation and muscle contraction.
- Potassium. Potassium is the major electrolyte found inside all body cells, including muscle and nerve cells. It works in close association with sodium and chloride in the generation of electrical impulses in the nerves and the muscles, including the heart muscle.
- Calcium. As discussed in chapter 6, the vast majority of calcium found in the body is found in the skeleton where it lends strength to bone. Calcium, however, is involved in muscle contractions, including that of the heart, skeletal muscles, and smooth muscle found in blood vessels and intestines, as well as the generation of nerve impulses.
- Magnesium. In addition to its role in bone health, magnesium plays an important role in stabilizing adenosine triphosphate (ATP), the energy source for muscle contraction, and also serves as an electrolyte in body fluids.
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- Avocado. The avocado craze is here to stay. This delicious, versatile fruit is jam-packed with cramp-crushing nutrients, including potassium and magnesium.
- Coconut water. Along with being super hydrating, coconut water is a great source of potassium, magnesium, calcium, sodium, and phosphorus (all sources of our muscle cramp-fighting friends, electrolytes!).
- Watermelon. Hydration is key for prime muscle function, including avoiding muscle cramps. Dehydration, on the other hand, can prevent your muscles from contracting properly, thus causing or even worsening cramps (yikes 😳 ).
- Sweet potatoes. Sweet potatoes are one of the healthiest veggies around, chock-full of vitamins, minerals, and plant compounds. You can count on them to deliver muscle function-boosting levels of potassium, magnesium, and calcium: One cup (200 grams) of mashed sweet potatoes alone can provide almost 13 percent of your daily recommended intake of magnesium and more than 20 percent of your daily recommended intake of potassium!
Sep 28, 2023 · Wellness. Nutrition. Eating These Foods Can Help Prevent Muscle Cramps. By. Courtney Southwick. Published on September 28, 2023. Medically reviewed by. Simone Harounian, MS. Martin...
Jun 17, 2022 · Caffeine. Do you experience crippling leg cramps on your low-carb, keto diet? Do you awaken in the night with a sense of dread as the unmistakable tightening starts to creep over toes, a calf muscle, or a foot arch? Fortunately, leg cramps don’t happen to everyone on a low-carb, keto diet.
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