Everyone has experienced muscle cramps during running, yoga, or even while resting. Cramped calves make every step agonizing, and instead of being able to relax, a sharp pain pulls the leg together. Today we will help you with the natural methods you can use to relieve pain.

A muscle spasm is an involuntary, forceful contraction of the muscles. According to the biomechanics of muscle function, exertion is accompanied by the contraction of muscle fibers, and the subsequent phase is relaxation. During this, the muscle is stretched and returns to its normal tone. A  characteristic of a trained muscle is that it relaxes easily after an intense contraction. However, a muscle spasm is a contraction that is not followed by the relaxed state of the muscles, but rather by the tense state lasting longer, even longer. It can be felt to a very mild degree, but it can increase to significant pain. It can last for a very short time, or it can be constantly recurring, for example in the case of a defense mechanism or as a symptom of some disease.  

If a muscle spasm occurs during movement, it indicates a lack of oxygen in the red muscle fibers. Hemoglobin, which carries oxygen, does not reach the muscles. If the blood lacks the appropriate mineral, the calcium-magnesium ratio is disturbed, to which the muscle responds by contracting.

10 foods that can help with muscle cramps

We know that the development of muscle spasms is related to intense exercise, electrolyte balance, medication use, dehydration, and various diseases.

Some research shows that supplementing with certain nutrients, including potassium, sodium, and magnesium, can help fight them. In addition, deficiencies in nutrients such as magnesium, vitamin D, and certain B vitamins can increase the chance of muscle cramps. For these reasons, eating nutrient-dense foods rich in certain vitamins and minerals can help reduce painful cramping.

Let’s see the most effective ones!

1. Avocado

Avocados are a creamy, delicious fruit that is especially rich in potassium and magnesium, two minerals that act as electrolytes in the body and play a role in muscle health.

2. Watermelon

Proper muscle function requires hydration, and a lack of water can inhibit the ability of muscle cells to contract, which can then cause cramps. Watermelon is a fruit with extremely high water content and is also a good source of magnesium and potassium.

3. Coconut water

Coconut water is a great choice for athletes looking to naturally rehydrate and replenish electrolytes —and for good reason. It provides our body with calcium, potassium, sodium, magnesium, and phosphorus

4. Sweet potatoes 

It is one of the healthiest vegetables, which is worth eating due to the combination of vitamins and minerals found in its flesh and skin. It’s full of potassium, calcium, and magnesium – minerals that are vital for muscle function.

5. Greek yogurt

It is an excellent source of calcium, phosphorus, and potassium, i.e. substances that prevent cramps. The proteins in yogurt play a role in building muscles. Therefore, after a strenuous workout, eating Greek yogurt can help replenish certain nutrients and speed up muscle recovery.

6. Bone broth 

Bone broth or broth, made with real vegetables and simmered slowly for hours, replaces the missing liquid and is also a good source of magnesium, calcium, and sodium. The longer you cook it – even all day – the more beneficial substances dissolve in the juice. 

7. Papaya 

It has a particularly high potassium and magnesium content. Sweet fruit also provides a range of vitamins, not to mention its role in cancer prevention. 

8. Carrot greens

It is the most nutritious green that is full of beneficial nutrients. The next time you peel carrots, don’t throw the greens in the garbage but cook them in the soup instead. It is also rich in calcium, magnesium, phosphorus, and B vitamins. 

9. Fermented foods

Fermented or fermented pickles and kimchi are high in sodium. Just drinking the juice can help prevent muscle cramps.

10. Salmon

An incredibly rich source of protein, a storehouse of healthy anti-inflammatory fats and other nutrients. Fish also contains vitamin D and iron, which are essential for healthy blood cell production, oxygenation of muscle tissue, and blood flow, all of which are important in preventing muscle cramps.


I'm a content writer and writing for 5 years for multinational companies.

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