We can’t make our own electrolytes, and so we need to replenish our body’s stores on a daily basis. Good news: You can find phosphorus—a mineral that can help lower blood pressure—in many of the foods already mentioned. (1) Sodium and chloride constitute table salt and therefore are widely found in modern diets. Most people can get enough electrolytes from their regular diet, and they do not need to supplement with sports drinks or oral rehydration supplements. Phosphorus: 26.0 mg. Like many other electrolytes, magnesium enables nerve and muscle function, but its role in health is wide-ranging and includes maintaining heart health, the immune system, blood pressure, insulin levels, and bone strength. (17). (2017). Magnesium: 2.8 mg Whey Protein vs. Collagen Protein: Which is better in 2020? Avocados are bursting with healthy fats, potassium, magnesium, and zinc (and they’re delicious!). Malic acid also helps whiten your teeth. 7 days of deals starting on Thursday! U.S. Phosphorus: 32.8mg. Pomegranates 3. Butternut squash makes a rich and filling addition to any dish, and adds a hefty dose of potassium, magnesium, and manganese (which helps in the absorption of your other important electrolyte, calcium). They also help maintain normal pH levels, regulate fluid levels, and form strong bones and teeth. Nutritionists Break Down Why Nightshades Get a Bad Rap, Does Chocolate Actually Make You Break Out? Bananas It’s well-known that bananas are rich in potassium. The following top 10 electrolyte supplements are a quick and efficient way to replace your electrolytes and to ensure you are able to maintain optimum levels of these vital minerals if you are planning on doing intense workout sessions. Foods high in electrolytes include milk, yogurt, soymilk, squash, cheese, green leafy vegetables, pickles, coconut water, and celery. 100g of raisins contain almost 60 grams of sugar and 80 grams of carbohydrates. Many people don’t get enough magnesium (1), making a mid-morning banana snack all the more important. Phosphorus: 25.2mg. If you don’t monitor your fluid or electrolyte intake after sweating, you could start to experience troubling symptoms like chronic fatigue and heart palpitations. But it also provides high levels of sodium, potassium, magnesium, and zinc. Magnesium: 18.9mg Chocolate milk is full of carbohydrates, protein, fats and — you guessed it — electrolytes. Instant watermelon slushie. Strawberries 9. 100g of cooked beets will replenish 305mg of potassium and 23mg of magnesium. [online] Available at: https://www.myfooddata.com/ [Accessed 11 Jul. You can get a double dose of electrolytes by eating beets with your beet greens. Phosphorus: 2.8mg. This article looks at magnesium for health, sources, symptoms of deficiency…. "Electrolytes are minerals that create electrically charged ions when mixed with water or when dissolved in our body's fluids," explains chef and nutritionist Serena Poon, creator of Culinary Alchemy. However, there are some situations in which people may benefit from using electrolyte drinks or oral rehydration supplements. In nature, the opposite is true. Phosphorus: 42.2mg. © 2020 The Health Beat.  Hadley, C. W., Clinton, S. K., & Schwartz, S. J. Avocados are an extremely versatile fruit that is loaded with potassium and magnesium, two of the key electrolytes you need to replenish after a vigorous sweat session. Add beet greens to salads, sauté them with collard greens, or add them to smoothies or juice them for a quick burst of electrolytes. Calcium: 24.3mg Electrolytes in foods and drinks are essential minerals that are necessary for the healthy functioning of the nerves and muscles and for other bodily processes. The researchers found that Montmorency powdered tart cherry supplementation used daily and 48 hours post-workout significantly lowered muscle soreness strength decrement during recovery, and markers of muscle catabolism throughout the 48-hour post-lifting recovery period compared to placebo. It is also important to stay hydrated, but without drinking too many fluids. Electrolytes are essential minerals. They’re the perfect snack you can tote around in your gym bag or to work! Cucumbers also contain phytonutrients and anti-cancer polyphenols (lignans) that interact with our gut bacteria to protect against breast, ovarian, prostate and uterine cancers. Read on to learn about the best dietary sources of electrolytes, how many electrolytes a person needs, and more. There’s evidence that beets actually enable us to exercise more efficiently. Potassium: 267mg Those who engage in extreme workouts or sweat a lot while working out may also need to rehydrate and replace lost electrolytes using a sports drink. One study found that pomegranate juice outperformed blueberry juice, red wine, vitamin C and synthetic vitamin E for quenching free radical damage inflicted upon cell membranes, while another study found that pomegranate helped reduce cellular oxygen radicals by 71% while increasing cellular antioxidants by 141%. Jones, A. M. (2009). “For most individuals, the best way to obtain electrolytes is through a well-balanced and nutrient-rich diet,” says Ryan Maciel, R.D., C.S.C.S., a dietitian based in Cambridge, MA. Is Vitamin C the Most Important Vitamin For You. A. Swiss chard contains three times as much potassium as kale and mustard greens, making it an excellent option for offsetting sodium intake. The Best Foods With Electrolytes You Can Use to Replace Sugary Sports Drinks . Sodium: 3.3mg Would you consider adding to your list these foods that are v e r y high in potassium? Water with a small pinch of salt, sugar and flour added to it will provide lots of electrolytes for your body. "High levels of calcium are available in dairy products and eggs for those of us who are not vegan," Poon says. Her work has also appeared in Well+Good, The Zoe Report, Brides, Greatist, and Popsugar. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Sprinkling chia seeds on your morning porridge is therefore a fantastic energy boost and helps you top up your electrolytes and essential minerals too. Allie Flinn has covered beauty for Byrdie since 2014. Milk and cheese are known for being good sources of this vital mineral, but if you’re vegan you should include lots of calcium-rich leafy greens in your diet. Oranges 4. For tasty post-workout hydration or dessert, blend watermelon and freeze it in individual cups. Fortunately, it’s easy to replace electrolytes through normal food and drink. Certain foods—likes the ones below—are packed with these essential minerals. Calcium: 28.1mg Beets therefore make it easier to exercise more! For starters, Gatorade contains roughly 14 grams of unnatural sugars per bottle, crafted from refined syrups, sucrose, glucose, and fructose that can send your blood sugar soaring. Magnesium: 19.8mg Luteolin was found to locate triple-negative cancer cells and stop them from metastasizing. Calcium: 72mg She is a dedicated health foodie, and has spent years researching ancestral diets and their impact on modern health. Potassium: 104mg What you will notice is that most electrolyte drinks are heavy in sodium and low in potassium. Nutrition Facts for Cooked Butternut Squash. Written by Taylor Jones, RD on December 22, 2017. Yes, Gatorade and other sports drinks contain electrolytes, but you don't need a special beverage to get your electrolyte fix. You can get electrolytes from foods like chicken, watermelon, and avocado. Sodium: 0.5mg "Celery, cucumbers, tomatoes, olives, and seaweed are good go-tos for sodium," Poon says. Yes, Gatorade and other sports drinks contain electrolytes, but you don't need a special beverage to get your electrolyte fix. Foods high in electrolytes include milk, yogurt, soymilk, squash, cheese, green leafy vegetables, pickles, coconut water, and celery. Low magnesium levels have been associated with several chronic diseases, including diabetes, hypertension, and Alzheimer’s. They are necessary for nerve and muscle function, blood pressure regulation, and hydration. Such imbalances can cause health issues. Females consuming ample amount of watermelon have five times less likely risk of cervical cancer. (8). Many bodily processes require electrolytes. However, reaching for that sports drink filled with refined sugar can do more bad than good. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans, Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G. & Daley, C. Role of magnesium in the treatment of depression, Hadley, C. W., Clinton, S. K., & Schwartz, S. J. A quarter of a block of tofu provides over 40 percent of your daily calcium needs (over 550mg!). Nitrates in certain green vegetables have been found to reduce blood pressure, inhibiting platelet aggregation, improve endothelial dysfunction and enhance exercise performance in healthy individuals and patients with peripheral arterial disease. One study found that lycopene was photoprotective, and inhibits proliferation of several types of cancer cells.