Nutritional Deficiency - The Silent Cause Of Muscle Cramps

Muscle cramps are painful, but we don’t usually worry about them. They usually affect the calf muscles although they can occur at any part of the body and at any time. When a cramp occurs, we are told to apply cold pack on the affected area. This usually works and then we all forget about it. Short term solution like cold packs and massage are highly effective in stopping and treating cramps. But if you regularly suffer from cramps and strains, then it may be an indication.

Your body is trying to tell you that you are not getting enough nutrients.

Nutritional deficiency and muscle cramps

According to researchers at the New York University, nutritional deficiency can be one of the leading causes of cramps. Deficiencies in minerals like calcium, potassium, magnesium or sodium can trigger a sudden spasm. Eating a healthy diet that provides much-needed minerals can help diminish the frequency and intensity of muscle cramps.

Why does nutritional deficiency cause cramps?

In order to function properly, muscles need adequate amount of nutrients like sodium, potassium, calcium and magnesium. If there is deficiency in any of the minerals, the contraction and relaxation process of the muscles is disrupted, causing cramps. 

What causes mineral deficiency?

• Not eating foods which contain these essential elements.
• Certain medications like diuretics can gradually deplete these nutrients from the body.
• An unusually intense workout. 

Daily Dietary Recommendations

According to the Department of Agriculture, the human body daily needs

• 4700mg of potassium
• 1000mg of calcium
• 420mg of magnesium
• 2300mg of sodium
• 700mg of phosphorus 

Which foods to eat?

• Potassium: Banana, papaya, mango, orange and pears.
• Calcium: Milk, yogurt, orange and dates.
• Magnesium: Banana, yogurt, dark chocolate and green leafy vegetables.
• Sodium: Carrots, beets, turnips and salt.
• Phosphorus: Eggs, dairy products, fish and poultry.
• Iron: Whole grain, peas, beans and nuts.
• Zinc: Soy beans, pumpkin and sunflower oil.
• Iodine: Spinach, garlic and turnip.
• Chromium: Oatmeal and nuts. 

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