Muscle cramps can be incredibly painful and disruptive, often occurring at the most inconvenient times. While there are many causes of muscle cramps, your diet can play a bigrole in preventing them. Here are my favorite foods that help with muscle cramps and keep those annoying muscle spasms at bay.

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Foods that help with muscle cramps.

There are some pretty great supplements you can add to your diet to help manage any muscle cramps you might be experiencing and need immediate support. Keeping a healthy diet will help prevent those pesky cramps too.

1. Bananas.

Bananas are well known to be a natural remedy for muscle cramps, and for a good reason. They are packed with pottasium and help support muscle function. When you exercise or engage in physically demanding activities, your muscles contract and relax, and potassium helps regulate these movements. Low potassium levels can lead to muscle cramps and spasms, making bananas a go-to snack for athletes and anyone looking to prevent these painful interruptions.

How to include banana in your diet:

• • Slice bananas and add them to your morning cereal or oatmeal.

• • Blend bananas into smoothies for a creamy and naturally sweet flavor.

• • Spread peanut butter or almond butter on banana slices for a quick and satisfying snack.

• • Mash bananas and use them as a natural sweetener in baking recipes like muffins or pancakes.

• • Enjoy a banana as a standalone snack on the go.

• • Create a delicious and healthy banana parfait by layering yogurt, granola, and banana slices.

• • Freeze bananas for a refreshing and guilt-free ice cream alternative.

RELATED: The 7 Best Keto Nuts For Losing Weight.

2. Sweet Potatoes.

Sweet potatoes are my biggest obsession at the moment and they’re great at preventing cramps too. These root veggies are packed with potassium and magnesium, two essential minerals that play a big role in muscle function.

Potassium helps regulate muscle contractions, while magnesium aids in muscle relaxation. Adding sweet potatoes to your diet is great for your muscles and your taste buds! You can get creative with different recipes and love them soon enough if you don’t already.

How to include sweet potatoes in your diet:

• • Roast sweet potato chunks with olive oil and your favorite seasonings for a tasty side dish.

• • Make sweet potato fries by slicing them into thin strips, seasoning, and baking until crispy.

• • Mash sweet potatoes with a touch of butter and cinnamon for a flavorful and nutritious side.

• • Add diced sweet potatoes to soups, stews, or chili to enhance flavor and nutrition.

• • Bake sweet potatoes whole and top them with Greek yogurt, nuts, and honey for a satisfying dessert.

• • Make a hearty sweet potato hash with onions, bell peppers, and your choice of protein.

3. Spinach.

I have to be honest, I am not a big fan of spinach but I do sneak it into my meals every now and then because of how good it is for your body. When it comes to preventing muscle cramps, this leafy green is a standout. Spinach is a rich source of two essential minerals, potassium, and magnesium, and we already know what these bad boys do for us.

How to include spinach in your diet:

• • Create a nutrient-packed salad by mixing fresh spinach with a variety of colorful vegetables and your favorite protein.

• • Blend spinach into green smoothies for a refreshing and healthy start to your day.

• • Add sautéed spinach into omelets or scrambled eggs for a nutritious breakfast.

• • Add spinach to pasta dishes, soups, or stir-fries for an extra dose of greens.

• • Use spinach leaves as a base for sandwiches or wraps instead of regular lettuce.

• • Top homemade pizzas with fresh spinach leaves for added flavor and nutrients.

• • Make a hearty spinach and feta stuffed chicken breast for a delicious and nutritious dinner.

• • Create a flavorful creamed spinach side dish by sautéing spinach with garlic, cream, and Parmesan cheese.

RELATED: The Best Fruits To Juice And Why They’re Healthy. 

4. Oranges.

I’ve always wondered why they give out orange slices after some sort of game, now I know. These juicy fruits are a superb source of not only vitamin C but also potassium, making them an ideal choice for maintaining muscle health.

When we engage in physical activities, we lose potassium through sweat, which can lead to muscle cramps. Oranges provide a quick and convenient way to replenish this vital mineral, preventing cramps and supporting proper muscle function.

5. Avocado.

Avocado, known for its creamy texture and healthy fats, offers more than just a tasty addition to your meals. When it comes to preventing muscle cramps, avocados are a hidden gem. These green wonders are not only rich in potassium but also contain magnesium, both essential minerals for muscle function.

They offer so much for your health, but make sure to not overdo the amount of avo you have in a single day. As they say, too much of a good thing can be a bad thing.

6. Nuts & Seeds.

Nuts and seeds may be small in size, but they pack a mighty punch when it comes to preventing muscle cramps. They are loaded with magnesium and healthy fats to help support your health.

I love adding different nuts and seeds into a snack container I always have with me to make sure I have a healthy snack on hand. Remember to be mindful in how much you have at a time.

How I like to include nuts and seeds in my diet:

• • Sprinkle chia seeds or flaxseeds on top of your morning cereal or yogurt.

• • Create a trail mix by combining various nuts and seeds with dried fruits for a portable snack.

• • Use almond or peanut butter as a spread on whole-grain toast, sandwiches, or fruit slices.

• • Add crushed nuts or seeds as a crunchy topping for salads, oatmeal, or smoothie bowls.

• • Blend nuts into homemade nut milk for a dairy-free alternative in coffee, tea, or cereal.

• • Create a savory coating for chicken or fish by mixing ground nuts or seeds with herbs and spices.

• • Sprinkle sesame seeds or crushed nuts on stir-fried or roasted vegetables for added flavor and texture.

RELATED: How To Best Lose Weight 10 000 Steps A Day.

7. Salmon.

Salmon, known for its delicious flavor and heart-healthy omega-3 fatty acids, is also a great addition to your diet if you’re looking to fight muscle cramps.

These fatty acids have anti-inflammatory properties that can help reduce muscle soreness and cramps. Omega-3s play help by improving blood flow, which is essential for transporting nutrients and oxygen to muscles, ultimately aiding in their proper function.

How to include salmon in your diet:

• • Grill salmon fillets with a simple marinade of olive oil, lemon juice, and herbs.

• • Bake salmon with a honey-mustard glaze for a sweet and savory flavor.

• • Poach salmon in a flavorful broth with herbs, garlic, and vegetables for a delicate and moist texture.

• • Make a salmon salad with mixed greens, cherry tomatoes, and a tangy vinaigrette.

• • Make salmon burgers by blending minced salmon with seasonings and shaping into patties.

• • Enjoy smoked salmon on whole-grain crackers or in a bagel sandwich with cream cheese and capers.

• • Top a sushi bowl or sushi rolls with fresh or cooked salmon for a nutritious and satisfying meal.

• • Bake salmon with a citrus glaze and serve it alongside roasted vegetables for a complete and healthy dinner.

8. Yogurt.

Yogurt, well known for its probiotics and gut-friendly benefits, has another hidden talent—it can help ward off muscle cramps. Yogurt is a rich source of both calcium and potassium helping you keep muscle cramps at bay. Calcium is involved in initiating muscle contractions, while potassium helps muscles relax after they’ve contracted. Adding yogurt to your diet can help you balance out your needs well and keep you tummy healthy at the same time.

How to include yogurt in your diet:

• • Enjoy yogurt with fresh berries and a drizzle of honey for a quick and nutritious breakfast or snack.

• • Use yogurt as a creamy base for smoothies by blending it with fruits, vegetables, and your choice of protein.

• • Layer yogurt with granola and sliced bananas to create a delicious and satisfying parfait.

• • Mix yogurt with herbs and spices to make a flavorful dip or dressing for salads and veggies.

• • Add a dollop of yogurt to savory dishes like curry or chili for a creamy and cooling contrast.

• • Make frozen yogurt popsicles by mixing yogurt with your favorite fruits and freezing them in molds.

• • Substitute yogurt for sour cream or mayonnaise in recipes to reduce calorie and fat content.

• • Combine yogurt with mashed avocado for a creamy and nutritious sandwich or wrap spread.

RELATED: The Best Lower Body Workout For Strength.

9. Watermelon.

Watermelon, with its juicy and refreshing nature, offers a delicious and hydrating way to fend off muscle cramps. Watermelon is packed with a compound called citrulline, which has been linked to reduced muscle soreness and cramps.

Citrulline is believed to improve blood flow and help with the removal of lactic acid from muscles, which can contribute to muscle discomfort. So making this part of a healthy snack may be a good idea.

10. Ginger.

Ginger has so many healthy benefits and it just keep surprising me. Ginger contains compounds with anti-inflammatory and muscle relaxant properties that can help alleviate muscle cramps and soreness.

Ginger’s ability to reduce inflammation and improve blood circulation may contribute to lessening the frequency and intensity of cramps.

How to include ginger in your diet:

• • Grate fresh ginger and add it to stir-fries or sautéed vegetables for a burst of flavor.

• • Brew ginger tea by steeping sliced ginger in hot water and sweetening it with honey or lemon.

• • Blend ginger into smoothies for a spicy kick and added anti-inflammatory benefits.

• • Add grated ginger into salad dressings or marinades for a unique and zesty flavor.

• • Make ginger-infused water by adding thin slices of ginger to a pitcher of cold water.

• • Create homemade ginger candies or chews for a convenient and soothing treat.

• • Sip on ginger kombucha or ginger-flavored beverages for a refreshing and probiotic-rich option.

• • Grind ginger into a paste and mix it with soy sauce and garlic for a tasty dipping sauce.

• • Add ginger to baked goods like muffins, cookies, or bread for a spicy twist on familiar recipes.

11. Dark Chocolate.

Believe it or not, dark chocolate can be more than just a guilty pleasure, it can do wonders in preventing muscle cramps. Dark chocolate, particularly varieties with at least 70% cocoa content, is a rich source of magnesium. Indulging in dark chocolate can curb cravings and help maintain proper muscle support.

Food to avoid when having muscle cramps.

Remember that individual triggers for muscle cramps can vary, so it’s important to pay attention to how your body reacts to different foods and make dietary adjustments accordingly.

Staying hydrated and maintaining a balanced diet with adequate nutrients like potassium and magnesium is key to preventing muscle cramps.

• • High-Sugar Foods: Foods and beverages high in added sugars can lead to inflammation and dehydration, exacerbating muscle cramps. Avoid sugary snacks, sodas, and candies.

• • Processed Foods: Processed foods often contain excessive sodium, which can contribute to water retention and worsen cramps. Steer clear of processed meats, canned soups, and fast food.

• • Alcohol: Alcohol can dehydrate your body and deplete essential minerals like potassium and magnesium. Limit alcohol consumption to prevent muscle cramps.

• • Caffeine: Excessive caffeine intake can lead to dehydration, which may increase the risk of muscle cramps. Moderation is key when it comes to coffee, tea, and energy drinks.

• • Highly Salty Foods: Foods high in salt can disrupt the balance of electrolytes in your body, potentially triggering cramps. Avoid overly salty snacks, processed foods, and excessively salted meals.

• • Carbonated Drinks: Carbonated beverages can lead to bloating and discomfort, which may exacerbate muscle cramps. Opt for still water or herbal teas instead.

• • Fried Foods: High-fat and fried foods can be harder for your body to digest, potentially slowing down nutrient absorption. Avoid excessive fried foods to ensure proper nutrient intake.

• • Spicy Foods: Spicy foods can sometimes irritate the digestive tract and may lead to discomfort or indigestion, potentially worsening muscle cramps. Choose milder options when dealing with cramps.

• • Excessive Dairy: While dairy products contain calcium, consuming them in excess can lead to calcium imbalances that may contribute to muscle cramps. Enjoy dairy in moderation.

• • Acidic Foods: Highly acidic foods, like citrus fruits and tomatoes, can sometimes irritate the digestive system, possibly leading to discomfort during muscle cramps. Be mindful of your intake.

Conclusion.

Muscle cramps can be a real nuisance, but making thoughtful dietary choices can go a long way in preventing them. Adding these foods that help with muscle cramps to your diet, you can help support proper muscle function, reduce the risk of cramps, and enjoy a more comfortable and active lifestyle.

Remember to stay hydrated, maintain a balanced diet, and consult a healthcare professional if you experience persistent or severe muscle cramps.

Happy Healing,

Your Wellness Warrior!