A muscle spasm or cramp is a contraction of the muscle that you don't control. The muscle tightens up and becomes quite painful, even after the contraction is over. The National Institutes of Health lists dehydration and a deficiency of two of your body's required nutrients and electrolytes--calcium and potassium, among the reasons for experiencing muscle spasms. You may be able to reduce the frequency and intensity of your muscle spasms through including certain foods in your diet.
Water
Drink plenty of water and other non-caffeinated, non-carbonated beverages to keep your muscles and tissues hydrated and less likely to cramp. According to the NIH, alcoholism can increase your risk of muscle spasms; eliminating alcohol from your diet if you suffer from frequent muscle cramps may be beneficial. Try to drink at least eight 8 oz. glasses of non-alcoholic beverages daily to maintain your optimum level of hydration.
Calcium-Rich Foods
Calcium is a required nutrient that is also considered an electrolyte because it carries an electrical charge in your body. Calcium contributes not only to healthy bones and teeth, but also to normal functioning of your muscles and nerves. Boosting your intake of calcium-rich foods keeps your muscles healthy and might stop regular spasming or cramping. According to The World's Healthiest Foods website, dark leafy vegetables, such as spinach, collard, turnip and mustard greens, and broccoli are good sources of calcium. Dairy products, such as milk, yogurt and cheese, are also concentrated with calcium. Additionally, experimenting with spices might also reduce your muscle spasms; basil, dill, cinnamon, thyme and oregano are all high in calcium.
Potassium-Rich Foods
A deficiency in potassium, another essential electrolyte, may interfere with your muscle function. Muscle weakness and cramping can indicate that you have low levels of potassium in your body and need to increase its stores. Many of the same foods that offer calcium are rich in potassium, too, including spinach and other greens. Potassium is present in a wide range of fruits and vegetables such as avocado, bananas, tomatoes, cucumbers, squash, cantaloupe, apricots, papaya, bell peppers, cauliflower, watermelon, green beans and pinto beans. Spices that are potassium-rich include basil, ginger, chili pepper and fennel.
