Electrolytes are found in your blood, urine and other body fluids that carry an electric charge. Electrolytes are minerals that include calcium, potassium, sodium, chloride, phosphorus and magnesium. Electrolytes help with muscle function. Also, they maintain fluid balance and the body’s pH. They are lost through urine or sweat. So, they must be replenished.
Electrolytes are contained in many foods. Specifically, they are found in fruits, vegetables, sports drinks, salty foods, nuts and legumes.
Fruits and Vegetables contain calcium, potassium and magnesium. High calcium vegetables include collard greens, spinach and turnip greens. High potassium fruits and vegetables are apricots, bananas, potatoes, kiwi, tomatoes and sweet potatoes. High magnesium vegetables include spinach, artichoke hearts, butternut squash and okra.
Salty foods, although in large doses can be bad for you, will help replenish lost electrolytes. Salt is comprised of the electrolytes sodium and chloride. While your diet should contain sufficient salt for the normal person, you might need to supplement it if you are engaged in sports where you sweat excessively. Quick sources of salty foods are salted pretzels, baked potato chips, and slated crackers.
Sports drinks are another source of quick electrolytes, although watch the sugar content. Opt for the fruit or vegetables juices that are fortified with electrolytes. Also, when shopping for fruit and vegetable juices, look for “100 percent juice” on the label to ensure that you are getting the best nutrition and most electrolytes.
Nuts, beans and seeds provide many of the electrolytes you will need. Good sources of calcium are soybeans and cowpeas. Legumes, almonds, Brazil nuts, peanuts, hazelnuts, walnuts and most beans are high in magnesium. Lima beans, chickpeas and lentils are good sources of potassium. You should make sure that your diet contains a variety of nuts, beans and seeds/legumes to ensure that your body get the electrolytes it needs.
