foods high in magnesium for leg cramps

10 Foods High in Magnesium for Leg Cramps

Leg cramps usually happen unexpectedly and they can be very painful. Furthermore, they can happen to anyone regardless of their age and physical fitness. However, there are certain steps that you can take to minimize the risk of developing leg cramps, including taking meals that are high in magnesium.

In this article, we will discuss the 10 foods high in magnesium for leg cramps.

10 Foods High in Magnesium for Legs Cramps

Magnesium is an important mineral that your body needs for the transmission of nerves and the contraction of muscles. It also offers presumed benefits to your musculoskeletal health. This is why magnesium dietary supplements are widely touted as the cure for muscle cramps.

Clinical studies have also revealed that consistent intake of magnesium enhances glucose absorption and reduces the accumulation of lactate in your skeletal muscles. Consequently, it improves your overall exercise performance.

Therefore, if you want to prevent muscle cramps, you have to increase your intake of magnesium. Fortunately, this mineral can easily be found in most of the foods you take every day. You just have to identify the ones that are rich in magnesium. Here is a comprehensive list of foods high in magnesium that you should include in your diet for leg cramps.

1. Avocado


An avocado is one of the most popular fruits known to be rich in essential minerals like magnesium. It’s also very rich in potassium. These two minerals serve as electrolytes – electrically charged compounds that help your body to perform various functions like muscle contractions.

If you don’t consume enough magnesium, your body will produce less electrolytes, causing an imbalance that results in involuntary muscle cramps. Luckily, you can prevent leg cramps by including a piece of avocado in your meal every day.

2. Sweet Potato

Sweet Potato

Sweet potatoes are simple root vegetables that can provide your body with various vitamins and essential minerals. For example, a cup of ground sweet potatoes can satisfy 13 percent of your body’s daily need for magnesium.

These potatoes also contain large amounts of potassium, which is also good for muscle contraction. Magnesium also serves as a relaxant, helping you manage your stress. Fortunately, sweet potatoes are readily available at your local supermarkets and grocery stores.

3. Coconut Water

Coconut Water

Coconut water is known to have high levels of electrolytes, including magnesium, potassium, calcium, sodium, and phosphorous. These minerals are good for reducing the risk of muscle cramps.

If you don’t know which coconut water we’re referring to, it’s the clear fluid found inside a coconut fruit. However, it shouldn’t be confused with coconut milk, which is extracted from grated coconuts.

4. Bone Broth

Bone Broth  

Develop a habit of drinking bone broth because it’s great for fighting muscle cramps. Aside from fighting muscle cramps, bone broth will keep your body fully hydrated. Staying hydrated can also reduce leg cramps.

The broth is also very rich in calcium, potassium, and sodium, which contribute to preventing involuntary muscle cramps. You can prepare your own broth using fresh bones from your local grocery store.

5. Watermelon


Studies have revealed that one of the main causes of involuntary muscle cramps is dehydration. Therefore, you have to eat foods that help you to stay hydrated. Watermelon is one of the best foods that you can rely on for high water content.

Almost 92 percent of a watermelon fruit is water. This will provide your body with the amount of fluid it needs to stay hydrated. Furthermore, it is very rich in essential electrolytes like magnesium and potassium. So, you’ll be boosting your electrolytes and hydrating your body at the same time.

6. Salmon


Salmons are known to be excellent sources of protein and a variety of vitamins, including vitamin B. They also contain high levels of potassium, magnesium, and other electrolytes that regulate muscle contraction.

These vitamins, proteins, and minerals work together to enhance your muscle strength and speed up recovery, especially after a high-intensity workout. It’s also important to note that salmons are rich in iron, which supports the production of blood cells.

These blood cells are essential for enhancing the oxygenation of muscles to ensure they contract and expand effectively. Salmons are rich in vitamin D, which is great for healing and keeping your muscles strong. It also helps to prevent muscle spasms.

7. Greek Yogurt


Your muscles require enough protein to recover and grow. Therefore, your meal should have enough proteins. You can supplement your daily intake of proteins by drinking Greek yogurt.

This yogurt is rich in protein, which makes it a perfect post-workout snack. You can even add it to your protein shake for more supply of protein. This way, your muscles can recover and grow bigger quickly.

Apart from protein, Greek yogurt will also provide you with essential minerals like potassium, calcium, magnesium, and phosphorus. All these nutrients and minerals will work together to reduce the risk of leg cramps.

8. Spinach


As much as your muscles need protein to grow, they also require sufficient vitamins to recover from intensive exercises. Spinach is a major source of several vitamins, including vitamin A and vitamin K.

It is also a reliable source of magnesium, folate, and potassium. It’ll also provide you with calcium, albeit in small amounts. These nutrients and minerals are essential for effective muscle function and recovery.

That’s why you’ll always find bodybuilders eating spinach. It helps them to build muscle mass and recover quickly from, if you’ve been experiencing repeated leg cramps, you should include spinach in your diet.

9. Bananas


Bananas can do wonders when you want to reduce leg cramps. Some experts refer to them as muscle cramp stand-ins. Bananas have high levels of potassium and magnesium.

Every 100 grams of banana contains 27 milligrams of magnesium. These are electrolytes that will help your muscles to contract and relax properly, preventing muscle cramps. So, don’t forget to include bananas in your meal.

10. Lentils


Lentils are rich in minerals such as magnesium, potassium, sodium, etc. For instance, a cup of cooked legumes can have up to 70 mg of magnesium. They are also rich in fiber, which improves your digestion and controls your blood sugars.

So, eating legumes regularly will not only prevent muscle cramps but also protect you from bad cholesterol. Additionally, all types of legumes have large amounts of phosphorus – another great electrolyte.

Phosphorus is the second largest mineral in your body after calcium. This mineral is essential for proper contraction and relaxation of your muscles. Without it, you’ll experience involuntary muscle cramps. Fortunately, legumes are readily available in the market at friendly prices.

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