Photo By Eurokinissi
If you suffer from cramps from time to time, then maybe you need to pay a little attention to your diet, supplementing your menu with foods rich in electrolytes.
When we talk about muscle cramps, we refer to the involuntary, sudden and intense contractions of one or more muscles. The result of these contractions is intense pain and the inability to function of the specific muscles.
The best way to reduce the chances of their occurrence is to stay hydrated , so it’s important to drink plenty of water throughout the day. But if you sweat a lot while working or exercising, you may need to add another source of electrolytes.
Usually, the easiest solution is to get electrolyte preparations from pharmacies. However, there are several foods and drinks rich in electrolytes that you can add to your diet to help prevent cramps. What are these;
1. Milk and yogurt
Milk is rich in calcium, a mineral that can help you avoid muscle cramps, as the body uses it in many ways. For example, it is important for muscle contraction and relaxation. It also contains vitamin D, which helps the absorption of calcium . Like milk, yogurt is rich in calcium, phosphorus, magnesium, sodium and potassium.
2. Leafy vegetables
Spinach, kale and Swiss chard are just three of the leafy greens you can add to your menu if you want to keep cramps at bay. Why; Because they are rich in nutrients, among them potassium, calcium and magnesium .
3. Seeds and nuts
Pumpkin seeds, chia seeds, almonds, cashews, peanuts are some of the sources of magnesium, an element without which you cannot produce proteins, move muscles, control sugar, etc.
4. Bananas
It’s probably the first food that comes to mind when you need electrolytes or when you’re cramping. It is no coincidence that they are handed out at the end of every running race. A medium banana has over 400mg of potassium , while it also contains other electrolytes, such as sodium, magnesium and calcium.
5. The olives
Put it in the country house or pour some over your dako. Olives belong to the foods that will help you ease the pain caused by muscle cramps and limit the risk of their recurrence. They offer a strong dose of sodium , but also potassium, magnesium and calcium.
6. The tomatoes
You can easily accompany the olives with a few slices of tomato. The good thing about this fruit is that even if you don’t like it plain, you can consume it in juices and sauces . A medium tomato has almost 300mg of potassium and plenty of calcium, sodium and magnesium.
7. The salmon
The favorite fish of many, which can be a main dish, but also a nutritious snack. Salmon is full of minerals you need to prevent cramps, such as calcium, potassium, sodium and magnesium .
