Post 06 Anti-Leg Cramp Nutrient Sources

By: Don Penven, CEO

Brandywine Research

To save ya’ll some time researching the Internet;

I have compiled a list of some of the most needed

natural nutrients:


Calcium plays a huge role in maintaining our health! It regulates our heartbeat, fuels our nervous system, and supports our ligaments, tendons and skin. As well, our teeth and bones are mostly comprised of calcium. Given the vitally important role calcium plays, its essential that we supplement our bodies with the very best calcium available.


Don Penven - Freelance Writer

Don Penven – Freelance Writer

Dairy foods: Milk, yogurt, cheese

Leafy green vegetables:  Broccoli, kale, spinach

Fruits: Oranges

Beans and peas, Tofu, peanuts, peas, black beans, baked beans

Fish, Salmon, sardines

Miscellaneous:   Sesame seeds, blackstrap molasses, corn tortillas, almonds, brown sugar


Magnesium, just like calcium, is not only essential for optimal bone health, but is also required for over 300 bodily processes! It protects bone density and heart health by directing calcium to the bones and away from blood and tissues where it could cause hardening of the arteries. Bone Renewal provides three 100% natural sources of magnesium. It is always better to have natural sources of magnesium than synthetic ones because natural sources of magnesium are easily assimilated in the body. Green leafy vegetables, especially spinach, are a good source of magnesium. Supplementing our diet with an adequate quantity of natural sources of magnesium will prevent being prone to diseases such as asthma, diabetes, and osteoporosis. Broccoli is another good food source of magnesium. Among nuts, almonds, cashews, and peanuts are good sources of both potassium and magnesium. 

Among cereals, barley, oat bran, and brown rice help the body get an adequate amount of magnesium. Similarly, whole wheat grain when not refined, is also a natural source of magnesium in food.

Almost all milk products are very good sources of potassium and magnesium. Skimmed milk and yogurt are considered good natural sources of magnesium and can be added to a diet regiment.

Among fruits, bananas are one of the richest natural sources of magnesium. They are also rich in potassium. Raisins contain magnesium as do figs. Figs, good sources of potassium and magnesium, help treat acute constipation.

The most commonly available source of magnesium in a non-vegetarian diet is fish. Fish should be consumed after broiling, as deep frying reduces its magnesium content.

Two additional sources of magnesium are kidney beans and soy beans. Kidney beans contain both potassium and magnesium. 

Among beverages, cocoa and coffee are good sources of magnesium.


Potassium is a very important mineral for the proper function of all cells, tissues, and organs in the human body. It is also an electrolyte, a substance that conducts electricity in the body, along with sodium chloride, calcium, and magnesium. Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function. Many foods contain potassium, including all meats, some types of fish (such as salmon, cod, and flounder), and many fruits, vegetables, and legumes. Dairy products are also good sources of potassium.


 Vitamin D

Scarcely a week goes by without the release of another study showing the far-reaching health benefits of vitamin D3. One of vitamin D3’s most crucial health roles is bone health, where it regulates calcium/magnesium concentrations and guides calcium directly to the bones. Without sufficient vitamin D3, our bones simply cannot be healthy and strong. Although our body manufactures D3 from sunlight exposure and from our diet, today’s overwhelming research shows that we no longer get enough D3 from these sources, making supplementation of D3 essential. Synergy’s Certified Organic D3 is the purest, most potent form available.


Sunlight; eggs; oily fish (tuna, sardines, mackerel); cheese; liver.

Here’s a Top-Selling eBook on Home Remedies Written By an Expert  

A closer look at Foot Cramps