10 good foods for cramps (with example menu)

Greek yogurt, banana and peanuts are some of the foods that help fight and prevent cramps. This is because these foods are rich in magnesium, calcium and potassium, nutrients that regulate muscle contraction and relaxation.

Furthermore, to avoid cramps, it is also essential to drink plenty of water throughout the day, as this condition can also be caused by dehydration of the body.

Cramps, or cramps, are rapid and painful contractions of a muscle that can be caused by a lack of calcium or potassium, or by excessive physical exercise, for example. Know all the causes of cramps.

List of foods for cramps

The main foods to prevent and combat cramps are:

1. Banana

Banana helps fight cramps as it is a fruit rich in potassium, which is an important mineral for balancing muscle contraction and relaxation.

2. Peanuts

Because it has great amounts of magnesium, which is a mineral necessary for muscle function and the regulation of muscle contraction, peanuts are a great option for preventing cramps. Discover other health benefits of peanuts.

3. Greek yogurt

Greek yogurt is rich in calcium, which is a fundamental nutrient for proper muscle function. Furthermore, Greek yogurt also has excellent amounts of proteins that participate in muscle recovery, preventing cramps.

4. Black beans

As it is a legume rich in potassium, black beans are a great option for preventing a deficiency of this mineral in the body and promoting muscle relaxation, inhibiting cramps.

5. Brazil nuts

Brazil nuts help prevent and combat cramps, because they contain magnesium and calcium, which are essential nutrients for regulating muscle contraction and relaxation.

6. Cocoa powder

Cocoa powder is a food rich in magnesium and, therefore, is a good option for combating and preventing cramps in the legs, feet and calves, for example.

7. Sardines

Because it has a high calcium content, a mineral that regulates muscle contraction, sardines help to inhibit cramps. Discover more foods rich in calcium.

8. Avocado

Avocado prevents and combats cramps because it contains good amounts of magnesium and potassium, two minerals that play essential roles in muscle contraction.

9. Coconut water

Coconut water is an excellent option for preventing and treating cramps, as it is rich in potassium. Furthermore, this drink also hydrates the body, preventing cramps caused by dehydration.

10. Seaweed

Because it contains good amounts of sodium and potassium, which are important electrolytes for controlling muscle functions, seaweed is a good food option to prevent and combat cramps.

Menu to combat cramps

The following table provides an example of a 3-day menu for cramps:

The quantities and types of food on the menu vary depending on the person’s general health status and physical activity. Therefore, it is advisable to consult a nutritionist, who will carry out a complete assessment and plan a menu suited to individual needs.

Other tips to prevent cramps

Some tips to prevent cramps are:

• Drink 1.5 to 2 liters of water per day. See the amount of water indicated for each person;
• Stretching before and after physical activity;
• Maintain a healthy and varied diet, avoiding nutrient deficiencies;
• Always wear comfortable shoes;
• Stretch your legs regularly during the day and at night;

In addition, it is also recommended to practice physical exercise regularly to keep your muscles strong and flexible.