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Top 10+ Foods That May Help With Muscle Cramps

Muscle cramps can be an uncomfortable and sometimes painful experience. They are often caused by various factors such as dehydration, electrolyte imbalances, muscle fatigue, and poor circulation. While staying hydrated and properly nourished is essential for preventing muscle cramps, there are certain foods that may help with muscle cramps.

Jul 18, 2023101 Shares50404 Views
Muscle cramps can be an uncomfortable and sometimes painful experience. They are often caused by various factors such as dehydration, electrolyte imbalances, muscle fatigue, and poor circulation.
While staying hydrated and properly nourished is essential for preventing muscle cramps, there are certain foods that may help with muscle cramps.
In this article, we will explore foods that may help with muscle cramps, focusing on their nutrient content and potential benefits.
Incorporating these foods into your diet can provide valuable support in managing muscle cramps and promoting overall muscle health.

What Is Muscle Cramp?

A muscle cramp is an uncontrolled and painful muscular spasm. Any muscle may be injured, but the calf and foot muscles are especially vulnerable. A cramp may continue for varied amounts of time and usually disappears on its own.
Cramping has no recognized cause, although risk factors include poor physical condition, mineral and electrolyte imbalances, and tight, inflexible muscles.
Cramps are normally innocuous, but they might be a sign of an underlying medical condition such as atherosclerosis (narrowing of the arteries).
Your doctor should always be consulted if you have frequent cramping or severe cramping that lasts more than a few minutes.

Top 10+ Foods That May Help With Muscle Cramps

Here's a list of foods that (may) aid with muscular cramps since they contain electrolytes.


Watermelon's benefits extend beyond its hydration value. Melons are a good source of potassium, a mineral essential for healthy muscular function. Even eating just a few pieces of watermelon has been proved to help alleviate muscular cramps significantly.

Sweet Potatoes

Having only one sweet potato per day provides around 12 percent of the daily need for potassium. Have them cooked any way you choose, whether it roasted, boiled, baked, or mashed.


Water may not be a nutritional staple, but it is necessary for maintaining healthy muscles. Muscle cramps may be avoided by drinking enough of water. Every day, you should drink at least eight glasses.
If you find that drinking water on its own is too much of a challenge, consider adding some flavoring or citrus to it. Consuming more water and fruit juices like tomato, sweet lime, and orange juice may also assist.

Foods High In Calcium

Calcium is another essential element for strong muscles. Muscle cramp sufferers would do well to consume foods high in calcium, such as dairy products, fish, leafy greens, and nuts. The greatest levels of calcium are found in almonds, yoghurt, and cheese.


There's a good reason why athletes everywhere snack on bananas in the middle of games. Muscle cramps may be prevented or alleviated thanks to the potassium and magnesium found in bananas.
You'll notice a difference nearly instantly. One of the healthiest meals that helps you meet your daily calcium, magnesium, and potassium needs is having a banana with your morning cereal.

Sodium And High-Salt Diets

Sodium is important because it aids in controlling blood pressure and keeping fluid levels stable. It collaborates with other electrolytes, such as potassium, to keep muscles and nerves working as they should.
Eat rock salt or sea salt, and stay away from processed meals, which may cause a fluid imbalance and subsequent muscular cramping by altering the electrolyte balance in the blood. Natural sources of salt include beets, carrots, celery, smoked fish and meats, and olives.


Salmon has a plethora of amazing advantages, including avoiding muscular cramps, thanks to the many vitamins, minerals, and nutrients it contains.
It's heavy in iron, as well as protein, anti-inflammatory lipids, and other cramp-busting minerals. According to research, iron works overtime to prevent muscular cramps by assisting in healthy blood cell synthesis, muscle tissue oxygenation, and blood flow.
Salmon is also high in vitamin D, which is required for good muscular function. According to 2019 study, ingesting too little vitamin D might harm your muscles and put you at risk for muscular soreness, weakness, or spasms.

Bone Broth

A concentrated broth created by boiling animal bones in water is known as bone broth. Making bone broth is simple, but it takes time: the bones must boil for 8 hours or more. If you don't want to spend all day in the kitchen, you may purchase it ready-made.
It provides hydration since it is a liquid (and your muscles prefer to remain hydrated!). It's also high in cramp-fighting minerals including calcium, salt, and magnesium.

Pickle Juice

A muscular cramp-relieving secret that many sportsmen swear by? Juice from pickles. While it's unknown why pickle juice may assist reduce cramps, its high electrolyte content might play a role.
males who drank pickle juice while having muscular cramps experienced a 49.1-second decrease in cramp length when compared to males who drank ordinary water, according to a 2010 research.
However, the research on pickle juice for muscular cramps is sparse and rather unclear. More study is needed to see how effective chug from the pickle jar is.

Fermented Foods

The fermented food relatives of pickle juice may also help reduce your risk of muscular cramps. Fermented foods, such as kimchi and sauerkraut, have high levels of electrolytes such as salt, which may help alleviate or lessen cramping.
However, further study is required to determine how much eating fermented foods may assist with muscular cramps.


Another method to get your magnesium and potassium fix for healthy muscular function? I'm eating a delicious papaya.
An 11-ounce papaya may supply up to 23 percent of your daily recommended potassium consumption and 22 percent of your daily magnesium intake.
In a 2017 research of 230 postmenopausal women, those who took more potassium had less muscular cramps. While additional study is required, these findings imply that increasing your intake of potassium-rich foods may reduce your risk of muscular cramps.


Beets have more to them than meets the eye. The leafy top section of the beet plant (called beet greens) is high in nutrients that may improve muscular function and prevent cramping, such as potassium, magnesium, calcium, phosphorus, and B vitamins.
Nitrates are also found in beets. These substances aid blood vessel function, ensuring normal blood flow to your muscles and perhaps lowering your risk of muscular cramps.


Sardines are abundant in cramp-fighting minerals such as iron, phosphorus, calcium, potassium, sodium, magnesium, and vitamin D.
Sardines are also strong in selenium, which helps with muscular function. Severe muscular weakness may result from a lack of selenium. To avoid these musculoskeletal problems, consume selenium-rich foods in your diet.

Muscle Cramps? - Try These Foods To HELP You Out | Best Foods for Muscle Cramps | MHFT

How To Stop Leg Cramps Immediately

If you get a cramp, doing one of these things might be helpful.

Stretch And Massage

Relax the muscle by stretching it and massaging it gently. To treat a cramp in the calf, you should maintain the leg that is affected straight and pull the top of the foot on the side of the affected calf toward your face.
You might also try standing with the weight of your body on the tight leg and pushing hard down. A tightness in the back of the leg is also made easier to bear by doing this.
If you're experiencing a cramp at the front of your thigh, try dragging the foot on the affected leg up toward your buttock. Grab the arm of a chair to help you keep your balance.

Apply Heat Or Cold

Apply a warm cloth or heating pad to any muscles that are stiff or tight. Taking a hot shower or bath, or taking a warm bath and focusing the hot water on the muscle that is cramping, might also be helpful. It's possible that massaging the aching muscle with ice can help ease the discomfort.

How To Avoid Leg Cramps While Sleeping

Leg cramps during sleep can be quite disruptive, causing discomfort and interrupting your rest. Fortunately, there are several strategies you can try to help prevent leg cramps and ensure a more peaceful night's sleep. Here are some tips to help you avoid leg cramps while sleeping:
  • Stay hydrated- Dehydration can contribute to muscle cramps, so it's important to drink enough water throughout the day. Aim for adequate fluid intake and avoid excessive consumption of diuretic beverages like caffeine or alcohol.
  • Stretch before bed- Gentle stretching exercises before bedtime can help relax your muscles and reduce the risk of cramping. Focus on stretching your calf muscles, as tightness in this area is often associated with leg cramps.
  • Maintain proper electrolyte balance- Imbalances in electrolytes like potassium, magnesium, and calcium can contribute to muscle cramps. Include foods rich in these minerals in your diet or consider taking supplements under the guidance of a healthcare professional.
  • Adjust your sleeping position- Experiment with different sleeping positions to find one that keeps your legs and feet in a comfortable and relaxed position. For example, placing a pillow under your knees can help alleviate strain on the calf muscles.
  • Keep the room temperature comfortable- Extreme temperatures, whether too hot or too cold, can increase the likelihood of muscle cramps. Maintain a comfortable room temperature that suits your preference.
  • Use a heating pad or warm towel before sleep- Applying heat to your leg muscles before bedtime can help relax them and reduce the chances of cramping. Use a heating pad or a warm towel to gently warm up the muscles.
  • Consider dietary changes- Some individuals find that certain foods trigger leg cramps. Pay attention to your diet and identify if there are any specific foods that seem to worsen your symptoms. Consider eliminating or reducing consumption of these foods.
  • Manage stress and relax before bed- Stress and tension can contribute to muscle cramps. Engage in relaxation techniques such as deep breathing exercises, meditation, or taking a warm bath before bedtime to help calm your body and mind.
Remember, it may take some time to find the combination of strategies that works best for you. If leg cramps persist or significantly disrupt your sleep, it's advisable to consult with a healthcare professional

People Also Ask

Can Bananas Help With Muscle Cramps?

Bananas are a good source of potassium, which can help prevent muscle cramps by supporting proper muscle function and contraction.

Do Dark Leafy Greens Help With Muscle Cramps?

Dark leafy greens like spinach and kale are rich in magnesium, a mineral that plays a role in muscle relaxation and can help alleviate muscle cramps.

Are Oranges Beneficial For Muscle Cramps?

Oranges are a good source of both potassium and magnesium, making them a potential aid in preventing muscle cramps and promoting muscle health.

Can Almonds Help With Muscle Cramps?

Almonds are rich in magnesium and also contain potassium, making them a nutritious snack that may help relieve and prevent muscle cramps.

Do Avocados Have Any Impact On Muscle Cramps?

Avocados are a good source of potassium and magnesium, two essential minerals for muscle function. Including avocados in your diet may help reduce the occurrence of muscle cramps.

Final Thoughts

Incorporating specific foods into your diet can be a helpful strategy for managing muscle cramps. There are certain foods that may help with muscle cramps.
Additionally, consuming foods high in antioxidants, such as fruits and vegetables, can support muscle recovery and reduce inflammation, which may contribute to cramps.
It's important to remember that everyone's body is different, and what works for one person may not work for another.
If you experience frequent or severe muscle cramps, it's recommended to consult with a healthcare professional to identify the underlying causes and develop a comprehensive treatment plan.
However, including these muscle-cramp-friendly foods in your diet can contribute to your overall muscle health and help alleviate discomfort associated with muscle cramps.
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