Cramps happen due to a fast and painful contraction of a muscle and usually arise due to a lack of water in the muscle or due to the practice of intense physical exercise. This problem in most cases does not require medical treatment and can be avoided by consuming various foods that prevent and cure cramps.
Brown rice, Brazil nuts, beer yeast, peanuts and oats are foods that cure cramps because they are rich in Thiamine, a vitamin capable of preventing the appearance of muscle pain. In addition, it is important to consume foods rich in magnesium, potassium, sodium and calcium in a balanced way, to ensure optimal muscle contraction and reduce the incidence of cramps.
Table of what to eat to stop cramps
In the table below are examples of foods to eat to improve the quality of the nervous impulse that leads to muscle contraction. These must be consumed in a balanced way, to ensure a better absorption of nutrients:
| Potassium-rich foods | Raw or roasted peanuts, hazelnuts, avocados, carrots, black tea, beans, powdered nescafé |
| Calcium-rich foods | Milk and its derivatives, broccoli, fish meal, cereal flakes, cane molasses, lupins |
| Sodium-rich foods | Seaweed, olives, dried meat, broth, skimmed milk powder, bologna, ham, ham, smoked turkey breast |
| Magnesium-rich foods | Almond, hazelnut, Brazil nut, chickpeas, soybeans, wheat germ, peanuts |
Drinking plenty of water throughout the day also helps to eliminate cramps, as one of the biggest causes of its occurrence is dehydration.
Doing a blood test is an excellent method to make sure that the cramps are due to anemia. So, if applicable, iron supplementation is recommended. Likewise, it is recommended to consume more iron-rich foods such as red meats, for example.
Menu to fight cramps
A good way to fight cramps in a natural way is to add these foods to your daily life. The following is an example of a menu that can serve as an inspiration:
- Breakfast: 1 glass of orange juice, 1 wholemeal bread with 1 slice of cheese and 1 slice of smoked turkey breast. Lunch: 3 tablespoons of brown rice with broccoli, 1 bean scoop, 1 grilled turkey steak, green salad with olives Snack: banana smoothie with beaten almonds, Dinner: vegetable soup made with carrots, zucchini, onions and shredded chicken and then add 1 tablespoon of wheat germ, already on the plate Supper: 1 plain yogurt with chopped peanuts
A good way to consume these foods is to always check in each row of the table above, which food you can add to each of the meals of the day.
