Apples, bananas, dried fruits, avocado, mushrooms, yogurt, kefir, spinach, tomatoes, mushrooms, baked potatoes and cantaloupe.
Massage your muscles before going to bed. Stretch daily, before and after exercise. Maintain a well-balanced diet and eat foods high in calcium (such as milk and cheese), potassium (bananas and dates), and vitamin E (spinach and sweet potatoes). If you have a leg cramp, gently stretch and massage the muscle. Daily Eating. Increasing your daily intake of foods that prevent leg cramps can be creative and tasty. Substitute raw spinach or other leafy greens for lettuce on sandwiches or in salads. Add nuts, seeds and dried fruits to salads, cereals or grain dishes and choose vegetable oils for cooking and in recipes. According to Enette Larson-Mayer, author of Vegetarian Sports Nutrition, muscle cramps occur when you are mineral deficient. Muscles require adequate amounts of sodium, potassium, calcium and magnesium in particular to function without cramping. To prevent leg cramps, consume plenty of foods rich in these minerals. 1 Nuts such as almonds and foods like tofu and sardines are rich in calcium as well. 2  Research indicates that magnesium-rich foods can also prevent leg cramps. 3  Add green leafy vegetables such as spinach and kale along with wheat germ and pumpkin seeds to increase your magnesium levels. If the above tonic helps relieve your leg cramps, try to boost your potassium levels by eating more of these potassium-rich foods: apples, bananas, dried fruits, avocado, mushrooms, yogurt, kefir, spinach, tomatoes, mushrooms, baked potatoes and cantaloupe. 1 As people age, excess calcium accumulates in the muscles, causing cramps. 2  Also, when people eat a lot of dairy and/or take calcium supplements, (especially with Vitamin D) it is easy to get calcium overload. 3  Increases the absorption of potassium, which is critical for proper muscle function. Photo Credit blyjak/iStock/Getty Images. You could get leg cramps any time, though they are most likely to occur while you're working your leg muscles during exercise. Your muscles require more minerals when they're being used for physical exercise. Foods That Harm. Caffeine, usually found in coffee, tea, and soda, can contribute to cramps by constricting your blood vessels and decreasing circulation in muscles. Switch to decaf, herbal tea, or water. Quick fix: Curl and uncurl your toes rapidly a dozen times to relieve leg cramping.
http://thehealthyeatingsite.com/remedy-for-leg-cramps/ http://www.ehow.com/about_6171379_foods-prevent-leg-cramps.html http://www.livestrong.com/article/116308-foods-prevent-leg-cramps/ http://www.home-remedies-for-you.com/remedy/Leg-Cramps.html http://thehealthyeatingsite.com/remedy-for-leg-cramps/ http://www.mgbright.com/pages/night-evening-leg-cramps http://www.livestrong.com/article/116308-foods-prevent-leg-cramps/ http://www.rd.com/health/healthy-eating/eat-to-beat-leg-cramps/
what foods to eat for leg cramps