Foods help prevent cramps

There are many causes for this condition, such as excessive muscle tissue, dehydration, pregnancy, muscle tension or long standing posture, insufficient blood supply during exercise, The lack of minerals such as calcium, potassium or magnesium, lack of vitamins such as vitamins B1, B5 and B6.

Improving diet can be one of the ways to prevent cramps. Here are the foods that help to supplement the vitamins and minerals needed to prevent cramps.


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Bananas are rich in potassium, which helps your body break down carb and build muscle. Potassium is important for muscle and nervous system activity, and your muscles can get cramps if you are deficient in potassium. In addition to potassium, bananas also provide the calcium and magnesium needed to reduce the risk of cramping.

Sweet potato

Sweet potatoes are also rich in potassium, calcium and magnesium. In fact, they have 6 times the calcium content of bananas. Even ordinary potatoes and pumpkins contain these nutrients, and they also have plenty of water, so your body does not dehydrate, preventing cramps.

Beans and lentils

Beans and lentils are rich in magnesium. A cup of cooked lentils contains 71 mg of magnesium, while a cup of cooked black beans contains 120 mg of magnesium. As a result, these foods reduce the risk of cramping.


Watermelon contains potassium, magnesium, calcium, besides high water content and low sodium. Exercise can cause you to sweat, the body may lose sodium and dehydration leading to cramps. So eating a cup of watermelon after exercise can help prevent this risk.

Leafy green vegetables

Green leafy vegetables such as spinach and broccoli are rich in calcium and magnesium that help prevent muscle cramps.

Nuts and seeds

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Like lentils, nuts and seeds are an excellent source of magnesium. For example, only one ounce (28.3 g) of grilled sunflower seeds contain 37 mg of magnesium, while one ounce of grilled almonds has twice the amount of magnesium.


If poor blood circulation is responsible for muscle cramps, this condition can be corrected by eating more oily fish such as salmon, as 3 ounces of cooked salmon gives 326 mg of potassium and 52 mg of sodium helps to resolve the problem. cramps.


Avocado is one of the best prevented cramping foods due to the presence of potassium. They also contain heart-healthy fats.


This potassium rich food also has high water content. So, if you can sip just one cup of tomato juice, you've already met 15% of the daily potassium requirement. It also keeps your body hydrated, preventing the appearance of cramps.


Celery is a rich source of sodium, thus helping to maintain fluid balance in the body, preventing cramps. Consequently, eating foods like celery can help you naturally boost sodium.


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Fruits that have high glycemic indexes such as kiwi, pineapple help prevent cramps, especially if you eat after exercise because it helps to replenish water and replenish glycogen as a source of energy for muscles. In addition, the antioxidants in these fruits help to repair and repair tissues. It also helps reduce inflammation and pain.


Papaya is the best fruit to increase energy. A papaya contains 781 mg of potassium, which meets 16% of your daily potassium requirement. When combined with a protein such as low-fat yogurt, it helps replenish electrolytes and restore muscle.


They are a good source of protein, with high levels of leucine, an amino acid, essential for building muscle. Eggs can help reduce inflammation and pain in the body, as they provide antioxidants such as zeaxanthin, selenium and lutein.


Low fat milk, yogurt and other dairy products rich in calcium are important for bone health. Calcium is also important for muscle contraction, calcium deficiency can increase the risk of muscle cramps. Therefore, if you want natural muscle pain relief, do not skip milk and yogurt.