10 foods to reduce muscle spasms

Cramps are painful, involuntary muscle contractions that usually occur suddenly and end within a few seconds to a few minutes. High-intensity exercise, neuromuscular abnormalities, medical conditions, electrolyte imbalance, medication use, and dehydration are common causes of cramps.

Some research shows that deficiencies in nutrients such as magnesium, vitamin D and some B vitamins may increase the risk of muscle cramps. Meanwhile, supplementing some nutrients such as potassium, sodium and magnesium improves this condition. Below are 10 foods that help reduce muscle spasms.

Avocado

Avocados are rich in potassium and magnesium, two minerals that are electrolytes in the body and play a role in muscle health. Electrolytes are electrically charged substances that the body needs to perform important functions, including muscle contraction. When electrolytes are out of balance, for example after vigorous physical activity, symptoms such as cramps may appear. People who often suffer from cramps should eat lots of foods rich in electrolytes like avocados.

Watermelon

Dehydration can hinder the ability of muscle cells to contract, causing or worsening cramps. Watermelon is nearly 92% water and can be used as a snack to help provide hydration. Watermelon is rich in magnesium and potassium which are important for overall muscle function.

Coconut water

Coconut water is the top choice for athletes looking to rehydrate and replenish electrolytes naturally. The calcium, potassium, sodium, magnesium and phosphorus in coconut water can all reduce muscle cramps.

A 2019 study in Japan found that 10 male athletes who rehydrated with a drink containing electrolytes similar to coconut water after high-intensity exercise experienced less muscle cramping due to electrical stimulation. than when they were rehydrated with plain water.

Sweet potato

This is one of the healthiest tubers, containing many vitamins and plant compounds, including potassium, calcium, and magnesium necessary for muscle function. 200 g of mashed sweet potatoes provides more than 20% of potassium and nearly 13% of the recommended daily amount of magnesium.

Greek yogurt

Greek yogurt is rich in nutrients, especially potassium, phosphorus and calcium, which act as electrolytes in the body. Muscles need calcium to function properly. This is why a lack of calcium in the blood can lead to muscle-related conditions, including cramps and irregular heartbeat.

Greek yogurt also contains plenty of protein needed for muscle tissue growth and recovery. This snack is very suitable after heavy exercise to prevent cramps as well as promote muscle recovery.

Bone broth

Bone broth prepared by simmering animal bones can reduce muscle cramps because it is a liquid, contributing to keeping the body hydrated. Bone broth also provides abundant magnesium, calcium and sodium, contributing to preventing cramps.

In addition to simmering the bones for a long enough time, add an acidic ingredient like apple cider vinegar to the water. Research shows that reducing the pH of bone broth by increasing the acidity and cooking the broth for longer than 8 hours results in significantly higher calcium and magnesium concentrations in the finished product.

Papaya

Papaya is a tropical fruit rich in potassium and magnesium. One 310g papaya provides about 15% of the recommended daily intake of potassium and 19% of the recommended daily intake of magnesium. A 2017 study of 230 women in the US found that those with cramps consumed less potassium in their diet than those who did not experience this symptom.

Fermented foods

Fermented foods, such as pickled cucumbers and kimchi, are often high in sodium and other nutrients. This is a good choice for people who often suffer from muscle spasms.

Salmon

Salmon contains protein, healthy anti-inflammatory fats, B vitamins, potassium, magnesium and phosphorus that can prevent cramps. Salmon is also high in the mineral iron, which is essential for healthy blood cell production, muscle tissue oxygenation, and blood flow.

100 g of wild-caught salmon contains 8-55 mcg of vitamin D, while the recommended intake is 15 mcg per day for adults. Maintaining healthy blood levels of vitamin D is important for muscle function. A deficiency in this nutrient can lead to symptoms such as muscle pain, spasms, and weakness.

Smoothie

Smoothies not only hydrate but can also be customized to contain a large amount of muscle-supporting nutrients. For example, combine frozen berries, spinach, almond butter and Greek yogurt into an easy-to-drink smoothie that provides the vitamins and minerals your muscles need to function at optimal levels. Smoothies can prevent muscle spasms by ensuring the body is properly hydrated AND energized.