Getting enough electrolytes is one way to stop painful cramps. Find them in these foods.
Foods That May Help With Muscle Cramps
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Eat to Beat Them
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. 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. They’re called
electrolytes, and you can find them in the following foods.
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Bananas: A Time-Tested Treatment
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. No wonder bananas are a popular, quick choice for cramp
relief.
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Sweet Relief From Sweet Potatoes
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. And it’s not just sweet potatoes: Regular
potatoes and even pumpkins are good sources of all three nutrients. Plus,
potatoes and pumpkins naturally have a lot of water in them, so they can help
keep you hydrated, too.
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The Avocado: A Potassium Powerhouse
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. So swap out mayo on a sandwich with mashed avocado, or
slice one onto your salad to help keep muscle cramps away. They have a lot of
fat and calories, so keep that in mind.
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Beans and Lentils
Legumes like beans and lentils are packed with
magnesium. 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,
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.
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Melons Are the Total Package
These fruits have it all: loads of potassium,
a good amount of magnesium and calcium, a little sodium, and a lot of water.
Sodium and water are key because as you exercise, your body flushes sodium out
with your sweat. If you lose too much water, you’ll get dehydrated, and muscle
cramps may happen. Eating a cup of cubed cantaloupe after a workout can help.
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Watermelon for Hydration
They’re about 90% water, so when you need
foods that hydrate, a cup of watermelon will do it. Since it’s a melon, it’s
also high in potassium, but not quite as high as others.
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Milk
It’s a natural source of electrolytes like
calcium, potassium, and sodium. It’s good for hydration. And it’s packed with
protein, which helps repair muscle tissue after workouts. All of the above can
help protect against muscle cramps.
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Pickle Juice
Some athletes swear by pickle juice as a fast
way to stop a muscle cramp. They believe it’s effective because of the high
water and sodium content. But that might not be the case. While pickle juice
may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or
low on sodium. It is more likely because the pickle juice sets off a reaction
in your nervous system that stops the cramp, according to recent research.
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Dark, Leafy Greens
They’re rich in calcium and magnesium. So
adding kale, spinach, or broccoli to your plate may help prevent muscle cramps.
Eating leafy greens also may help with menstruation cramps, as studies show
eating foods high in calcium can help relieve pain from periods.
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Orange Juice
One cup of refreshing OJ has plenty of water
for hydration. It’s also a potassium star with nearly 500 milligrams per cup.
Orange juice has 27 milligrams of calcium and magnesium. Choose a
calcium-fortified brand for an extra boost.
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Snack Smart With Nuts and Seeds
Like beans and lentils, nuts and seeds are a
great source of magnesium. For example, 1 ounce of toasted sunflower seeds has
about 37 milligrams of magnesium. And 1 ounce of roasted, salted almonds has
double that. Many types of nuts and seeds have calcium and magnesium as well.
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Salmon for Circulation
Sometimes muscle cramps are the result of poor
blood flow. Eating oily fish like salmon can help improve it. Plus, a 3-ounce
portion of cooked salmon has about 326 milligrams of potassium and 52
milligrams of sodium to help with muscle cramps. Not a salmon fan? You also
could try trout or sardines.
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Tap Into Tomatoes, Juice and All
Tomatoes are high in potassium and water
content. So if you gulp down 1 cup of tomato juice, you’ll get about 15%
of your daily value of potassium. You’ll also give your body hydration to
prevent muscle cramps from starting.
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Drink Water for Max Hydration
Generally, women need about 11.5 cups of water
a day, and men 15.5 cups. But this doesn’t mean you should chug water. The
water you get from other beverages, plus fruits and vegetables, counts, too.
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. For electrolytes without the sugar, drink coconut water instead.
This tool does not provide medical
advice.
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