Cramps are sudden muscle spasms, causing pain and often occurring in the calves, feet, or hands.
For workers, especially those who work manually, exercise a lot, and sweat regularly, cramps may appear due to electrolyte imbalance, in which magnesium deficiency is a common cause.
Magnesium plays an important role in nerve transmission, muscle relaxation and energy metabolism. When the body lacks this mineral, muscles easily contract abnormally, causing pain and affecting work productivity.
So what should workers who have cramps due to magnesium deficiency eat?
First of all, it is necessary to supplement foods rich in magnesium of plant origin. Dark green leafy vegetables such as spinach, amaranth, kale are rich in magnesium thanks to their high chlorophyll content.
In addition, nuts such as almonds, cashews, pumpkin seeds and sunflower seeds are not only rich in magnesium but also provide good fats and protein, helping to maintain energy for the body throughout the working day.
Beans such as black beans, red beans, and soybeans are also ideal sources of magnesium, and also supplement fiber and B vitamins. Whole grains such as brown rice and oats help improve mineral absorption and maintain stable blood sugar. Bananas and avocados are not only rich in potassium but also contain a significant amount of magnesium, which supports electrolyte balance and effectively prevents cramps.
Seafood such as salmon and mackerel also contribute to providing magnesium along with omega-3, which is good for the heart and reduces muscle inflammation. Milk and yogurt help supplement calcium – a mineral that combines with magnesium in muscle relaxation activity.
However, in addition to diet, workers need to drink enough water, especially when working outdoors or in hot environments.
Magnesium supplementation through food should be maintained regularly instead of just when symptoms appear. In case of frequent recurrent cramps, consult a doctor for advice on supplementing with appropriate tablets of magnesium.
A diet rich in magnesium from green vegetables, nuts, beans and whole grains plays an essential role in preventing and improving cramps in workers, helping the body to be healthy and work more efficiently.
