When you hear electrolytes, you probably think of effervescent tablets or colored drinks that athletes drink. However, electrolytes aren’t just for athletes, and these drinks aren’t the only way to get them, as they’re naturally found in many foods.
But let’s see what exactly electrolytes are. These are metals that carry a small electrical charge, such as magnesium, sodium, potassium, phosphorus. Electrolytes are best known for the key role they play in proper hydration, but they are also necessary for basic body processes such as nerve and muscle function, hormone secretion, and blood pH balance.
During the day, we inevitably lose electrolytes when we lose fluids, sweat and urine, but also when we breathe.
They need to be recharged not only during intense exercise, but generally in the summer, when the temperature makes us sweat more and therefore they need to be recharged more.
The good news of the day is that you can easily get electrolytes through delicious and nutritious foods.
Foods with natural electrolytes
banana
This lovely fruit is full of potassium and also provides significant amounts of magnesium and phosphorus.
Bananas are not randomly found at the finish line every time road race in addition to their high electrolyte content, they also provide essential carbohydrates for the body and mind.
For these reasons, bananas are the perfect pre- and post-workout snack!
Yogurt
Considering that one bag of yogurt gives us about 173 mg of calcium, 220 mg of sodium, 212 mg of phosphorus and 56 mg of potassium, we can understand that it is a rich source of electrolytes.
Considering the protein content that keeps us full for hours, yogurt becomes one of our favorite foods.
Spinach
Spinach contains sufficient amounts of two very important chemical elements, calcium and magnesium.
The leafy green also contains iron, folic acid, and vitamins A, B, and E, making it a highly nutritious food that pairs perfectly with savory dishes and even smoothies.
Watermelon
While all fruits and vegetables are rich in electrolytes, watermelon is unique in its high water content.
A cup of watermelon offers us a good amount of potassium, phosphorus and magnesium.
Oats
You may be surprised, but half a cup of oats can provide us with sufficient amounts of phosphorus, potassium and magnesium.
Consider pairing a bowl of yogurt with oats and fruit to get plenty of electrolytes.
avocado
Avocados are rich in potassium as well as magnesium, so they have received so much attention for no reason.
In addition to its electrolyte content, avocados are rich in unsaturated fat, vitamin E, and fiber, which promote satiety.
Lemon
You have many reasons to love lemons, as they are rich in potassium and phosphorus, but they also contain significant amounts of vitamin C, which helps our immune system.
Fortunately, there are many ways to enjoy lemons, from making refreshing lemonade to adding them to a delicious salad or soup.
coconut
coconut and its juice, in particular, is loaded with phosphorus and sodium, making it a great choice when you want to stay hydrated.
Add coconut water to a refreshing smoothie with lemon juice and spinach!
Salt
Salt contains magnesium, calcium, sodium and potassium, making it a good source of electrolytes.
While we add it to our food every day, you should be careful about the amount of salt you consume, especially if you have high blood pressure, heart disease, diabetes, or just want to eat. limit consumption.
In this case, you can contact your doctor to find out how to take electrolytes.