What are Electrolytes?
Electrolytes are electrically charged minerals. You need fluids and electrolytes so your cells, muscles, and organs can work properly. Electrolytes help control the balance of fluids in your body. If you have an electrolyte imbalance then you will experience extreme thirst, muscle cramps, and many other symptoms.
Some symptoms might also show up depending on which electrolyte level is too high or too low. For example, having a low calcium level might eventually lead to weak bones and osteoporosis.
Bananas and Oats
Bananas have over twenty milligrams of phosphorus according to the United States Department of Agriculture. And bananas are a good source of carbohydrate energy. Carbohydrate is what your body and brain needs, stated by Laura Wilson is a registered dietitian nutritionist.
Bananas are a good snack to have before your exercise. According to Wilson, whole grains such as oats are filled with electrolytes. Just a half of cup of quick oats contains 166 milligrams phosphorus, 146 milligrams potassium, and 56 milligrams of magnesium, according to the USDA.
Watermelon and Broccoli
“ All fruits and vegetables contain electrolytes, but watermelon is unique in that it’s also rich in water,” Wilson explains. One cup of cubed watermelon provides 170 milligrams of potassium. In that one cup it also provides magnesium and phosphorus in small amounts. Watermelon has 139 milliliters of water, which is over a half a cup, Wilson notes. Needless to say, adding more watermelon to your diet is an great way to boost your electrolyte intake.
Additionally, broccoli has a lot of electrolytes. Eating broccoli is a good way to get calcium for individuals who don’t eat dairy products. Broccoli also has a lot of potassium. Your body must receive calcium in order to create new bones.
We must have calcium because the bone cells in our body’s are broken down repeatedly and replaced with new ones. When we don’t consume the amount we need , we begin to have weak bones. If you have weak bones , your bones have a higher chance of being broken, a condition called osteoporosis. You also need to consume calcium for blood clotting benefits — so it can stop immoderate bleeding in your body. Furthermore, you need it so you can have a regular heart function.
Spinach
Spinach is a powerhouse of nutrition, and it has a lot of magnesium. It’s an important electrolyte that helps with muscle contraction and energy production. But this green vegetable also helps your body maintain electrolyte balance and overall support your muscle function.
By adding spinach into your meals, you can prevent an imbalance in your electrolyte levels. Additionally, spinach has essential vitamins and minerals, making it a nutrient-dense to your diet. So if you want to boost your electrolyte intake and promote your overall health, consider adding spinach to your diet.
A Few Other Foods that Can Restore Electrolytes
- Avocado: Avocados are a healthy fat that has a lot of potassium. Having avocado as a post-workout snack can help your body refuel and rehydrate.
- Sweet potatoes: Sweet potatoes are a good source of potassium, and magnesium.
- Table Salt: Table salt have a high amount of sodium and chloride. Foods that are salty such as pickles and olives also have so much sodium.
- Lemon: Lemons are filled with potassium, calcium.
Written By Markita Thomas
Sources :
Real Simple – 9 Foods With Electrolytes for Hydration and Health
Health Line – 25 Foods That Replenish Electrolytes
Nu Vision – 5 Foods To Replenish and Restore Your Electrolyte Imbalance
Impact – 7 Foods high In Electrolytes to Keep You Healthy
Inset Image Courtesy of poppet with a camera Flickr Page – Creative Commons License
Featured Image Courtesy of Jason Bachman Flickr Page – Creative Commons License
