Do you ever get muscle cramps? I often get them if I don’t stretch after a run.
There are 3 minerals that can really help prevent and/or relieve muscle cramps: calcium, magnesium and potassium.
There are some plant foods that are really rich in all of those 3 minerals, and I wanted to share them with you.
I’m going to list the foods, and then give you a chart with more details on the serving sizes I’m looking at and what the proportion is of your day’s intake for each of these minerals.
Generally, I looked at the foods on what I would generally eat as a serving. So, for instance, I would eat 1 Tbsp of sesame seeds in a serving and 1 cup of dandelion greens, so that’s how I compared calculations.
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Plant Food Sources Of Calcium:
- almond milk
- soy milk
- tofu
- sesame seeds
- dandelion greens
- kale
- chia seeds
- tahini
- collard greens
- almonds
Plant Food Sources Of Magnesium:
- amaranth
- pumpkin seeds
- adzuki beans
- black beans
- quinoa
- sunflower seed butter
- rolled oats
- almond butter
- molasses
- edamame beans
- cocoa powder & dark chocolate
Plant Food Sources Of Potassium:
- avocado
- acorn squash
- potatoes
- banana
- white beans
- lentils
- split peas
- kidney beans
- dried apricots
- white mushrooms
Here’s my super duper chart of these amazing plant foods rich in calcium, magnesium and potassium:
If you click on that image, you can download a copy to print off.
You can take supplements if you want (and some people will need to if they’re really deficient), but it’s always nice when you can get nutrients from food.
Later this week, I’m going to post a recipe for some banana chocolate cupcakes packed with these foods to give you lots of minerals in one yummy package.
What’s your favorite food from the list above? Let me know below!
