Usually, painful contractions of the legs during physical exertion are blamed on their own fatigue or inappropriate air temperature. In fact, it is possible to avoid the occurrence of such terribly unpleasant sensations with the help of nutrition. It is the lack of magnesium and calcium in the body that provokes the occurrence of leg cramps, which make you wake up from unbearable pain in the middle of the night and interrupt training.
Just correcting your diet, it is possible to eliminate such a problem forever and forget about burning pain. Read on estet-portal.com: how to get rid of leg cramps with nutrition?
Principles of nutrition for leg cramps
– restoration of the physiological level of minerals in the body. Increase your intake of foods rich in calcium, magnesium and vitamin D.
Foods rich in magnesium: green onions, parsley, dill, legumes, cereals, wheat bran, seaweed, dried apricots, figs, dates, prunes. Magnesium absorption is facilitated by
vitamin B6, it is found in fish, meat, beef liver, walnuts, peanuts, bananas and buckwheat.
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Foods that
are rich in calcium:cheese, cottage cheese, milk, dairy products, cabbage (broccoli, cauliflower), sesame. By the way, honey will help retain calcium in the body.
Subscribe to our page onYou can get vitamin D by consuming the following foods: butter, egg yolk, milk, cod liver. It is important to get out in the fresh air as often as moderate rays, naturally, in moderation, help the skin produce its own vitamin D, which promotes calcium absorption. Recipes for nutrition in leg cramps
Cabbage salad with pears and nuts
You will need:1/3 white cabbage;
- 10 Brussels sprouts;
- ½ hard pear;
- 3 radishes;
- a handful of pecans;
- a handful of basil leaves.
2 Art. l. olive oil;
- half a lemon;
- ½ Art. l. wine vinegar on tarragon;
- 1 tsp Dijon mustard;
- a pinch of freshly ground black pepper;
- a pinch of sea salt.
Place the Brussels sprouts in a small saucepan, cover with boiling water and cook for a few minutes. Then discard the cabbage in a colander and fill with ice water.
Chop the white cabbage finely, cut the radish into thin circles, and the pear – thin slices. Cut the boiled Brussels sprouts into 4 pieces.
Prepare the dressing: mix the juice of half a lemon, mustard, olive oil, salt, pepper and vinegar.
Lay out the salad in the following sequence (pour dressing over each layer): first place white cabbage and radish on a dish, place Brussels sprouts on top, and on top of it – pear. Decorate the dish with chopped basil and nuts.-
Recipe 2. Apricot Curd Pie
1 glass of flour;
1 glass of sugar;- 3 eggs;
- 250 g cottage cheese;
- 300 g apricot;
- margarine;
- salt, soda.
- Cooking:
Add soda to flour, rub cottage cheese with butter and sugar, mix everything. Add the egg and flour to the cottage cheese, you should get a tight dough. For greater elasticity of the dough, it should be put in the refrigerator for 10 minutes.
- Sprinkle the apricots with honey or sugar and leave them to soak well. Take the dough out of the refrigerator and roll it into an even layer. Spread the apricots over the dough.
- Bake the cake in a preheated oven at 180 degrees.
Thanks to nutrition, it is possible to avoid unbearable muscle pains in case of leg cramps.
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