Painful muscle cramps, also known as Charley horses, could be a symptom of many possible problems, low potassium levels being just one. See a doctor if the problem is severe and isn't corrected by a healthy diet -- muscle cramps might indicate something as serious as diabetes or plaque in your arteries. Before you panic, however, consider your diet and ask yourself whether or not it includes enough potassium.
Function of Potassium
Potassium is an electrolyte mineral that works with other electrolytes -- sodium and chloride -- to control muscle function. You need to have the right amount of potassium, in balance with the other electrolytes, to contract your muscles. Potassium is also crucial for proper nerve function.
Reasons for Low Potassium
Though potassium is abundant in common foods, many processed foods are laden with artificially added sodium, but not potassium. Eating high-sodium foods and neglecting potassium-rich foods can lead to an imbalance. Malabsorption syndromes like Crohn's disease can cause low levels of potassium, as can bouts of vomiting or diarrhea. Diuretics may cause you to dehydrate and lose potassium.
Muscle Spasms
If your potassium and calcium levels are low and you overuse a muscle, you'll likely feel a painful, uncontrollable contraction and won't be able to make the muscle relax. These spasms are especially common in the legs and feet but can happen to any muscle that's overtaxed, undernourished or dehydrated. You may find immediate relief by putting ice on the muscle, stretching or massaging it, but to solve the problem, you'll need to eat more potassium-rich foods.
Potassium-Rich Foods
Potassium is abundant in many fruits and vegetables. Spinach, broccoli, celery, squash, asparagus and celery are some vegetable options, while bananas, cantaloupe, raisins and apricots are good fruit sources. Lean meats and poultry also provide potassium. Keep in mind that processed fruits and vegetables will likely contain added sodium, while frozen or fresh fruits and vegetables likely won't.
