Muscle cramps are painful and temporarily debilitating involuntary contractions. There are many possible causes of muscle cramps, but increasing the amount of fruit in your diet might address some of the risk factors. Consult your doctor if muscle cramps get more painful or more frequent, or if you suspect a serious underlying cause.
Common causes of muscle cramps include nerve compression, a lack of adequate blood flow to your muscles during exercise or nocturnal cramping. Sometimes, it's difficult to pinpoint the cause, notes the Mayo Clinic. Muscle cramps can be the result of low levels of potassium, magnesium or calcium in your blood, which can be due to nutritional factors or to medications, such as diuretics. Fruit could lower your risk for some cramps caused by inadequate nutrients.
Potassium
Most fruits are high in potassium, an essential mineral for preventing muscle cramps, according to the Linus Pauling Institute Micronutrient Information Center. Potassium is an essential electrolyte and an essential nutrient for proper muscle contraction and relaxation; potassium levels can become depleted if you exercise in hot weather or if you have certain health problems, such as vomiting or diarrhea. Good sources of potassium include bananas, prunes and other dried fruits, oranges and fruit juices.
Magnesium and Water
Magnesium is another mineral that helps prevent cramps; it aids muscle contraction. Fruits with a high magnesium content include bananas and pumpkins. In general, fruit can lower your risk for dehydration, a primary cause of muscle cramps. Fruits with a high water content include watermelon, oranges and berries. Still, water is the best choice for preventing dehydration, and the most effective approach is to drink it before, during and after exercise.
Considerations
Sodium is an essential electrolyte that contributes to proper water balance in your body -- and the prevention of cramps. Most fruit is nearly sodium-free, and excessive sweating without replacing sodium increases your risk for cramps. A sports drink with electrolytes or salty snacks, such as pretzels, can provide the sodium you need. Fruit is not a good source of calcium, which is necessary for muscle function; good dietary sources include dairy and soy products. Muscle cramps are not always related to nutrition, and your doctor can help if you are unable to determine why your muscles are cramping.
