Bananas: A Time-Tested Treatment
You probably know that bananas are a good source of potassium. But they’ll also give you magnesium and calcium. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.
Sweet Relief From Sweet Potatoes
Like bananas, sweet potatoes give you potassium, calcium, and magnesium. Sweet potatoes get the win because they have about six times as much calcium as bananas. And it’s not just sweet potatoes: Regular potatoes and even pumpkins are good sources of all three nutrients. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too.
The Avocado: A Potassium Powerhouse
One creamy, green berry (yes, it’s really a berry!) has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps your muscles work and keeps your heart healthy. So swap out mayo on a sandwich with mashed avocado, or slice one onto your salad to help keep muscle cramps away. They have a lot of fat and calories, so keep that in mind.
Beans and Lentils
Legumes like beans and lentils are packed with magnesium. One cup of cooked lentils has about 71 milligrams of magnesium, and a cup of cooked black beans has almost double that with 120 milligrams. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol.
Watermelon for Hydration
They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Since it’s a melon, it’s also high in potassium, but not quite as high as others.
It’s a natural source of electrolytes like calcium, potassium, and sodium. It’s good for hydration. And it’s packed with protein, which helps repair muscle tissue after workouts. All of the above can help protect against muscle cramps.
Dark, Leafy Greens
They’re rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. Eating leafy greens also may help with menstruation cramps, as studies show eating foods high in calcium can help relieve pain from periods.
One cup of refreshing OJ has plenty of water for hydration. It’s also a potassium star with nearly 500 milligrams per cup. Orange juice has 27 milligrams of calcium and magnesium. Choose a calcium-fortified brand for an extra boost.
Snack Smart With Nuts and Seeds
Like beans and lentils, nuts and seeds are a great source of magnesium. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. And 1 ounce of roasted, salted almonds has double that. Many types of nuts and seeds have calcium and magnesium as well.