“Make sure to get your electrolytes.” How many times have you had a doctor say that to you? Quite often, isn’t it? Foods with electrolytes are a must in every person’s diet because of the kind of impact it has on our overall well being.
If you have been steering clear off of eating foods high in electrolytes, chances are that you will experience drawbacks when it comes to your health.
In this article, we are going to be sharing some of the foods rich in electrolytes that need to be part of your overall diet.
Why are Electrolytes Important?
Electrolytes play a very important role in maintaining our body’s overall homeostasis. Given the fact that our body is made up of 60% water, it is important to ensure that the electrolyte balance is maintained accordingly to ensure that there are no drawbacks to one’s overall well being.
Before jumping into assessing why electrolytes are important for us, it is necessary that one knows what they actually are. Electrolytes are the essential nutrients in the body which is responsible for maintaining the homeostasis, hydration as well as the pH of the body. Any form of disturbance in the levels of electrolytes in the body often end up causing obstruction to the electrical signalling in the body which end up causing muscle fatigue, cramps, inflammation and pain.
Some of the common types of electrolytes found in the body include sodium, potassium, magnesium, calcium and phosphorus and chloride.
Now, the Main Question of the Event – Why are Electrolytes Important?
In order to help you understand better, we will walk ourselves through the importance of each of the five beneficial electrolytes that are found in our body.
As mentioned before, electrolytes play a very crucial role in the overall well being, hydration and pH of the body. So, let us go through the common benefits of these electrolytes and then we’ll jump onto the foods containing electrolytes.
Sodium
Not only does sodium contributes to maintaining the overall fluid balance of the body, it also helps in boosting the overall enzyme function and prevention of the muscle cramps. It plays a very key role in osmoregulation and prevents the excess retention of water in the body which often contribute to edema.
Potassium
Potassium has a collaborative function along with sodium. The main benefit of potassium is the fact that it has impactful benefits in maintaining blood pressure and prevents the possibilities of strokes and other diseases. It plays a key role in overall kidney health.
Magnesium
Magnesium has an indirect role in maintaining the proper functioning of the enzyme functions by being a cofactor to the processes. It plays a very crucial role in regulating the overall metabolic functions of the body including the proper functioning of the smooth muscles which make up for a number of muscles covering of our internal organs.
Calcium
Not only is calcium beneficial for our overall bone health and for the strengthening of the bones, they do have other benefits too. Calcium, along with Vitamin D has beneficial properties for our body functions. It also has beneficial impacts in the prevention of high blood pressure and diabetes.
Phosphorus
Much like how potassium works accordingly with sodium, phosphorus works best along with calcium to provide with effective benefits in boosting one’s overall bone and oral health. Phosphorus has a very important role in protecting the enamel from wearing down.
Now, let’s move on to the natural foods with electrolytes that you definitely need to add to your everyday diet for better well being.
What Foods are High in Electrolytes?
[embedyt] https://www.youtube.com/watch?v=l-WuqbRhv8A[/embedyt]
Check Out These Foods to Maintain Electrolyte Balance in Body.
1. Watermelon
Sl. No | Electrolyte | Amount |
1. | Sodium | 1.5 mg |
2. | Potassium | 170 mg |
3. | Magnesium | 15.2 mg |
4. | Calcium | 10.6 mg |
5. | Phosphorus | 16.7 mg |
2. Pomegranates
Sl. No | Electrolyte | Amount |
1. | Sodium | 8.5 mg |
2. | Potassium | 666 mg |
3. | Magnesium | 33.8 mg |
4. | Calcium | 28.2 mg |
5. | Phosphorus | 102 mg |
3. Oranges
Sl. No | Electrolyte | Amount |
1. | Sodium | O mg |
2. | Potassium | 326 mg |
3. | Magnesium | 18 mg |
4. | Calcium | 72 mg |
5. | Phosphorus | 25.2 mg |
4. Cucumber
Loaded with beneficial phytonutrients (R) and cancer preventing (R) properties, cucumbers are definitely a must include in your diet if you are in the lookout for foods containing electrolytes.
Sl. No | Electrolyte | Amount |
1. | Sodium | 4 mg |
2. | Potassium | 273 mg |
3. | Magnesium | 24.1 mg |
4. | Calcium | 28.1 mg |
5. | Phosphorus | 42.2 mg |
5. Tart Cherries
Just as good and delectable it looks, the tart cherries are just as beneficial for our overall health as well. Cherries are very beneficial in treating conditions associated with muscle soreness and inflammation (R) that is often caused because of the imbalance in the electrolyte levels. Even studies (R) have shown its beneficial impacts in regards to the same.
Sl. No | Electrolyte | Amount |
1. | Sodium | 4.7 mg |
2. | Potassium | 268 mg |
3. | Magnesium | 13.9 mg |
4. | Calcium | 24.8 mg |
5. | Phosphorus | 23.2 mg |
6. Banana
Sl. No | Electrolyte | Amount |
1. | Sodium | 1.2 mg |
2. | Potassium | 422 mg |
3. | Magnesium | 31.9 mg |
4. | Calcium | 5.9 mg |
5. | Phosphorus | 26.0 mg |
7. Beets
Sl. No | Electrolyte | Amount |
1. | Sodium | 64 mg |
2. | Potassium | 267 mg |
3. | Magnesium | 18.9 mg |
4. | Calcium | 13.1 mg |
5. | Phosphorus | 32.8 mg |
8. Strawberries
Apart from being one of the best natural foods with electrolytes, it is also loaded with malic acid which helps increase endurance and physical energy.
Sl. No | Electrolyte | Amount |
1. | Sodium | 1.5 mg |
2. | Potassium | 233 mg |
3. | Magnesium | 19.8 mg |
4. | Calcium | 24.3 mg |
5. | Phosphorus | 36.5 mg |
9. Celery
Because of the presence of apigenin (R), celery also has mild cancer prevention properties (R) which further aid in boosting the overall well being of an individual.
Sl. No | Electrolyte | Amount |
1. | Sodium | 32 mg |
2. | Potassium | 104 mg |
3. | Magnesium | 4 mg |
4. | Calcium | 16 mg |
5. | Phosphorus | 10 mg |
10. Mangoes
Sl. No | Electrolyte | Amount |
1. | Sodium | 3.3 mg |
2. | Potassium | 257 mg |
3. | Magnesium | 14.8 mg |
4. | Calcium | 16.5 mg |
5. | Phosphorus | 18.2 mg |
11. Lemon
Sl. No | Electrolyte | Amount |
1. | Sodium | 0.5 mg |
2. | Potassium | 53 mg |
3. | Magnesium | 2.8 mg |
4. | Calcium | 3.3 mg |
5. | Phosphorus | 2.8 mg |
12. Yoghurt
Sl. No | Electrolyte | Amount |
1. | Sodium | 189 mg |
2. | Potassium | 625 mg |
3. | Magnesium | 47 mg |
4. | Calcium | 488 mg |
5. | Phosphorus | 385 mg |
13. Watercress
Watercress might not be the first option people reach for when it comes to maintaining and regulating their overall electrolyte balance but the same sure does work quite well for the same because of the fact that this aquatic plant is actually one of the most beneficial natural foods with electrolytes. It is quite beneficial in boosting one’s overall well being (R).
Sl. No | Electrolyte | Amount |
1. | Sodium | 14 mg |
2. | Potassium | 112 mg |
3. | Magnesium | 7 mg |
4. | Calcium | 41 mg |
5. | Phosphorus | 20 mg |
14. Peanut Butter
Sl. No | Electrolyte | Amount |
1. | Sodium | 17 mg |
2. | Potassium | 649 mg |
3. | Magnesium | 38% |
4. | Calcium | – |
5. | Phosphorus | – |
15. Scallops
Sl. No | Electrolyte | Amount |
1. | Sodium | 567 mg |
2. | Potassium | 267 mg |
3. | Magnesium | 31 mg |
4. | Calcium | 9 mg |
5. | Phosphorus | 362 mg |
16. Coconut Water
Sl. No | Electrolyte | Amount |
1. | Sodium | 252 mg |
2. | Potassium | 600 mg |
3. | Magnesium | 60 mg |
4. | Calcium | 58 mg |
5. | Phosphorus | 48 mg |
17. Spinach
Sl. No | Electrolyte | Amount |
1. | Sodium | 126 mg |
2. | Potassium | 839 mg |
3. | Magnesium | 157 mg |
4. | Calcium | 245 mg |
5. | Phosphorus | 101 mg |
18. Mushrooms
Sl. No | Electrolyte | Amount |
1. | Sodium | 371 mg |
2. | Potassium | 555 mg |
3. | Magnesium | 19 mg |
4. | Calcium | 9 mg |
5. | Phosphorus | 136 mg |
19. Swiss Chard
Yet another healthy green which is known for its beneficial electrolyte composition is swiss chard. It is not just loaded with beneficial electrolytes but with beneficial nutrients and vitamins which contribute to the overall well being of an individual.
Sl. No | Electrolyte | Amount |
1. | Sodium | 313 mg |
2. | Potassium | 961 mg |
3. | Magnesium | 151 mg |
4. | Calcium | 102 mg |
5. | Phosphorus | 58 mg |
20. Milk
Sl. No | Electrolyte | Amount |
1. | Sodium | 103 mg |
2. | Potassium | 382 mg |
3. | Magnesium | 27 mg |
4. | Calcium | 299 mg |
5. | Phosphorus | 247 mg |
21. Butternut Squash
Sl. No | Electrolyte | Amount |
1. | Sodium | 492 mg |
2. | Potassium | 582 mg |
3. | Magnesium | 59 mg |
4. | Calcium | 84 mg |
5. | Phosphorus | 55 mg |
22. Yeast Extract Spread
Sl. No | Electrolyte | Amount |
1. | Sodium | 203 mg |
2. | Potassium | 126 mg |
3. | Magnesium | 11 mg |
4. | Calcium | 4 mg |
5. | Phosphorus | 6 mg |
23. Nuts
In this chart, we have mentioned the electrolyte presence in that of almonds.
Sl. No | Electrolyte | Amount |
1. | Sodium | 1 mg |
2. | Potassium | 705 mg |
3. | Magnesium | 67% |
4. | Calcium | 26% |
5. | Phosphorus | – |
Foods with electrolytes play a very crucial role in our day to day life and diet. It is very important to have a balanced diet with a little of everything to ensure the overall well being of an individual. It is very important to include foods rich in electrolytes because any kind of disbalance in the electrolyte levels in the body often ends up contributing to the deterioration of the body.