Power Up: Top 15 Electrolyte Foods for Optimal Health

What comes to mind when you hear the word “electrolytes”? You probably picture those extravagant, sugary, fluorescent sports beverages like most people.

However, it turns out that there are other (better) ways to obtain electrolytes besides these well-known drinks; you may also obtain them from whole food and natural drink sources..

Electrolytes are the body’s little powerhouse. They may help maintain the function of your muscles and nerves, help you stay hydrated, regulate blood pressure, and even aid in tissue healing.

This post will thoroughly explain the many foods that balance electrolytes and their function in the body.

Role of Electrolytes

• The body contains several prevalent electrolytes, including calcium, chloride, magnesium, phosphorus, potassium, bicarbonates and sodium. Electrolytes are created by your body and obtained from diet.

• Sodium controls blood pressure, balances fluid levels within and outside cells, aids nerve signal transmission, and facilitates muscular contraction ^[1].

• Potassium promotes your metabolism, aids in the movement of nutrients into your cells, and maintains the health of your heart and other muscles and neurons^[2].

• Calcium helps to maintain stable blood pressure, helps muscles contract and deliver nerve impulses, and develops and strengthens teeth and bones^[3].

• Magnesium helps your muscles and nerves work, fortifying and strengthening your teeth and bones ^[4].

• Phosphorous improves nerve and muscle function, fortifying and growing teeth and bones.

• Chloride controls blood pressure and balances fluids inside and outside cells^[5].

• The body requires bicarbonate, an electrolyte, to maintain a proper acid-base (pH) balance. This equilibrium keeps your body from becoming too acidic, which can lead to a number of health issues^[5] . 

Electrolytes Balancing Foods

The majority of your electrolytes come from your food. Fruits, vegetables, lean meats, and plant proteins are foods high in electrolytes. Eating these foods, you may assist your body get the fuel and electrolyte support it needs.

#1 Bananas

Bananas are a good source of potassium. They are exceptionally high in potassium, an electrolyte that helps control blood pressure and heart rate.

The fruit provides an impressive 362 milligrams of potassium, 20.85 milligrams of phosphorus, and 30.22 milligrams of magnesium^[6]. Bananas are also a great source of carbohydrate energy, which the body and brain need to function.

Bananas are a tremendous pre-or post-workout snack because of their hydrating electrolytes and revitalizing carbohydrates.

#2 Avocados filled with Electrolyte

This fruit contains 485mg of potassium and 29mg of magnesium. Further, its phosphorous content is 52mg, and calcium is 12mg^[7]. These vital electrolytes support neuron messages, muscular contractions, and fluid equilibrium.

Avocados also add good fats to your diet, which your body uses as slow-burning fuel and are necessary for absorbing fat-soluble vitamins.

#3 Sweet Potatoes

Sweet potatoes are a tasty nutritional powerhouse and provide a substantial quantity of vital electrolytes. They are a great source of potassium, which is 345 mg, an essential electrolyte that controls blood pressure and heart rate. The phosphorous content is 42.96mg.

Additionally, sweet potatoes contain a noteworthy quantity of magnesium, 17.37mg, which supports healthy blood pressure, blood glucose management, and muscle and neuron function. Its calcium content is 27.50mg, which is quite high and essential for bone health ^[8].

#4 Celery

Due to its high chloride content in addition to its sodium, potassium, and magnesium content, celery is an excellent complement to any diet, especially if you’re an active person. Celery contains chloride, an important electrolyte that functions with sodium to help control blood pressure, maintain fluid balance, and aid digestion by producing stomach acid. 

By including celery in your meals, you may keep yourself hydrated and ensure that your muscles and nerves perform correctly before and after exercise.

#5 Spinach and Kale filled with Electrolyte

When it comes to naturally occurring supplies of electrolytes, spinach and kale are quite significant. Potassium and magnesium, two electrolytes that help heart health, blood pressure control, and nerve signal transmission, are found in spinach.

Conversely, kale provides high levels of calcium and potassium, which helps maintain healthy bones and teeth and heart and nerve function.

#6 Beans and Lentils

Beans and lentils are another plentiful supply of essential electrolytes, especially magnesium and potassium. Furthermore, the high fiber content of lentils and beans helps improve digestion and support gut health in general.

#7 Pistachios filled with Electrolyte

Pistachios are a versatile complement to a nutritionally balanced diet because of their high antioxidant and healthy fat and electrolyte content.

Bonus? They are a comprehensive plant-based protein source, which makes them an all-around nutritional powerhouse.

#8 Oranges

This nutrient-dense fruit is high in calcium and potassium. These vibrant citrus fruits are well known for having a high vitamin C content and being a fantastic option for being hydrated and healthy because of their electrolyte content.

Oranges are a great source of potassium, an essential element that helps with neuron transmission, heart health, and bodily fluid balance. Conversely, calcium helps maintain the health of bones and is vital for nerve and muscle function.

#9 Yogurt

Another dietary item high in electrolytes by nature is yogurt. It contains calcium, potassium, magnesium, and phosphorus, essential for several body processes.

Along with helping to produce energy, phosphorus, and calcium maintain healthy bones.

#10 Strawberries filled with Electrolyte

In addition to being a fantastic source of natural electrolytes, strawberries are well-known for their delicious flavour and high antioxidant content. Potassium, necessary for maintaining fluid balance, neuronal communication, and heart function, is abundant in these vivid red fruits.

Furthermore, strawberries include a healthy dose of magnesium, which promotes the health of muscles and nerves, lowers blood sugar and helps form bones and protein.

#11 Coconut Water filled with Electrolyte

Popular because of its remarkable electrolyte makeup (potassium, magnesium, sodium, and calcium), coconut water is also known as nature’s sports drink. These electrolytes are essential for heart rate regulation, neuron and muscle function, and hydration maintenance.

#12 Cow Milk filled with Electrolyte

Another plentiful natural supply of electrolytes is milk, which is frequently regarded as a mainstay in many diets. Rich in calcium, potassium, and magnesium, cow’s milk is essential for preserving bone health, muscular function, and hydration. The calcium content is 118mg, phosphorus is 98.56, potassium is 115mg, and sodium is 25.46mg ^[9].

It also has a healthy dose of sodium, which supports fluid balance and nerve function. In addition to providing these essential elements, milk also acts as a source of protein, which makes it very helpful for muscle building and recovery after exercise.

#13 Watermelon

A beloved summer fruit, watermelon is sweet and refreshing and has an excellent natural supply of electrolytes. It mainly contains water and a lot of potassium, magnesium, and sodium ^[10].

These electrolytes support muscular contraction, fluid balance in the body, and hydration. Watermelon also includes an antioxidant called lycopene, which may be suitable for heart health and is high in vitamins A and C.

Watermelon is an excellent electrolyte option, especially during hot summer, whether consumed as a refreshing drink, in a salad, or as a juicy slice.

#14 Tomatoes filled with Electrolyte

This versatile fruit is high in potassium, an essential electrolyte that promotes muscular contractions and neuron activity and aids in maintaining the body’s fluid balance.

Tomatoes also have a tiny quantity of sodium and a large amount of magnesium.

#15 Prunes filled with Electrolyte

Another excellent source of natural electrolytes is prunes or dried plums. They have a notable potassium content, an important electrolyte that controls muscle contractions, nerve messages, and fluid homeostasis.

Prunes also contain magnesium, which is good for the heart and necessary for energy synthesis.

#16 Beets

This red treat is exceptionally high in potassium, an essential electrolyte to maintain fluid balance, control heart and muscle contractions, and send nerve impulses.

Beets may assist your body in replenishing its potassium stores regularly, improving cardiovascular health and muscular performance.

Beyond being strong in electrolytes, beets are also recognized for their high levels of antioxidants, dietary fiber, and potentially blood pressure-lowering chemicals.

Where Do Electrolytes Often Lose The Most?

You shed electrolytes in sweat and release them in urine. But unless you’re doing long-term or vigorous physical exercise, the daily consumption of nutritious food makes up for the loss.

Moreover, vomiting and diarrhea deplete electrolytes. A prolonged or excessive one may result in an imbalance. This is especially true for young children ^[11].

The body’s capacity to absorb and eliminate certain electrolytes, such as sodium, might decrease with age, negatively impacting fluid equilibrium.

Electrolyte Imbalance Symptoms

Due to the wide range of functions that electrolytes play in the body, an imbalance usually results in visible changes in mood quite fast.

Many symptoms may manifest depending on the kind of electrolyte imbalance you have, such as ^[12]:

• Weakness, jerks, cramps, and soreness in the muscles
• Anxiety
• Uncertainty
• Recurring headaches
• Have a strong thirst
• Lack of sleep
• High temperature
• Irregular heartbeats or palpitations in the heart
• Digestive problems such as diarrhea, constipation, or cramping
• Perplexity and difficulty focusing
• Bone diseases
• Joint discomfort
• Variations in blood pressure
• Changes in appetite or weight
• Exhaustion, mainly the symptom of persistent fatigue
• Joint discomfort and numbness
• Lightheadedness, particularly after abruptly standing up
• Rhabdomyolysis (may result in hazy, dark, or cola/tea-colored urine)

Ways to Keep Your Electrolyte Balance

1. Stay Hydrated with Electrolyte

One of the simplest methods to keep your electrolyte levels in check is to drink enough water. Just be careful not to drink more water than you require, as this might cause electrolytes to be flushed out.

Most healthy individuals only need 6 to 8 glasses of plain water daily. Together with other liquids and meals, this contributes to the recommended daily consumption of 15.5 cups for men and 11.5 cups for women ^[12]. You’ll need more water working out or in a hot climate.

2. Consume Whole Foods

Getting the bulk of your electrolytes from your diet should be a goal ^[13]. Steer clear of processed foods that are low in nutrients or nonexistent. Foods classified as whole have undergone little processing and refining and are devoid of artificial flavors and additives.

Some foods include vegetables, fruits, whole grains, legumes, dairy products, nuts, seeds, and plant and animal proteins ^[14].

If you’re looking for whole food options, look no further than AASHIRVAAD WHOLE WHEAT ATTA. Direct from the farmers, Aashirvaad provides you with the best whole-wheat grains.

The finest grains, which are thick and have a golden amber hue, go into making atta. With contemporary “chakki-grinding” technology, Aashirvaad creates atta that contains 100% Sampoorna Atta and 0% maida.

3. Recover After Exercise with Electrolyte

If you exercise often, eating a diet high in electrolytes is essential to sustaining a high energy level, and avoiding dehydration. Doing this may prevent muscular weariness and replace electrolytes lost through sweat.

4. Prevent Extreme Heat

Try to stay indoors during the warmest parts of the day. You should also refrain from exercising or limit your activities to light ones if you must spend a hot day indoors without air conditioning.

5. Balance Salt Intake

It is important to monitor and moderate your salt intake, even though it is an essential electrolyte ^[15]. Excessive use of salt may exacerbate hypertension and other medical conditions.

Try your meal first. You may discover that your dish doesn’t require salt; thus, resist the urge to go for the shaker.

The Bottom Line…

Considering the importance of electrolytes, you and your healthcare practitioner should devise a plan to support your electrolyte balance.

Still unclear about which foods are electrolyte balancing? Reach out to our certified nutritionist for a 45-minute consultation and get a customized nutrition plan created just for you.

Schedule a meeting with the dieticians and nutritionists. Following that, you may ask the nutritionist any questions you may have almost regarding any health concern.

Frequently Asked Questions