No, they’re not just found in sports drinks. Electrolytes naturally occur in our bodies and in our food. And for good reason — our body needs them to survive and function at its best!
If you’re new to electrolytes — especially the natural kind — keep reading to discover exactly what electrolytes are, how to get them into your diet, and our favorite way to ensure we get enough electrolytes on a daily basis.
What are electrolytes?
Electrolytes are minerals that your body needs to function properly. The 6 essential electrolytes include magnesium, sodium, chloride, potassium, and phosphorus. Electrolytes are naturally found in the body. They can be replenished by eating foods rich in minerals, namely fresh, whole foods and some dairy products.
Some people struggle to get enough fruits and veggies into their diet. Those who workout on a regular basis or do other strenuous activities sweat out a significant amount of electrolytes and need to replenish them more frequently than others. This is why electrolyte powders and drinks are popular among athletes. Even so, people who aren’t consistently active can benefit from amping up their electrolyte intake with an electrolyte powder.
What are some good sources of electrolytes?
If you’re looking to up your electrolyte intake, one thing you should consider is your current diet. Eating a diet rich in fruits, veggies, and other healthy foods is a great way to ensure that you’re getting enough electrolytes. But if you’re really wanting to target electrolyte intake in your diet, try to incorporate these foods into your daily routine.
1. Dairy (calcium)
One cup of milk contains about 300 mg of calcium and a cup of yogurt contains about 450 mg. Milk and yogurt pack a punch of protein as well, making them a great choice for post-workout fuel. These are great to add to your morning smoothie to ensure you’ve gotten your daily calcium. If you don’t eat dairy, don’t worry! Dark, leafy greens also contain tons of calcium to boost your wellness. Kale, swiss chard, and collard greens all make wonderful, calcium-rich additions to your diet.
2. Avocado (potassium)
Avocados are rich in potassium. In fact, they contain double the potassium of a banana. Nutritionists recommend having ¼ of an avocado per serving. Spread it on toast, have it on the side of your breakfast plate, or add it to your morning smoothie. And although avocados contain more potassium than a banana, they’re still a great source of potassium. Watermelon and coconut water are also fantastic choices to up your potassium intake.
3. Almonds (magnesium)
Get your daily dose of healthy fats and the electrolyte magnesium with a handful of almonds. 10 almonds contain an impressive 32 mg of magnesium, making them a quick way to up your nutritional intake and fill up. Almonds are a fantastic healthy snack to have throughout the day. Just be sure to keep your serving size to ¼ cup, as the healthy fats in these nuts make the calorie content higher than some others. Other foods rich in magnesium include dark chocolate, peanut butter, and other nuts.
4. Meats (phosphorus)
Meat, poultry, fish, dairy, and even a few nuts and seeds contain impressive amounts of phosphorus, a mineral that belongs to the electrolyte family. Your body uses phosphorus to make cells, build and maintain healthy bones, and energize itself. Turkey, chicken, seafood, sunflower seeds, and even beans are fantastic sources of this important mineral. If you’re vegan, stick to the nuts, seeds, and beans to get your fill of phosphorus.
5. Tomatoes (chloride)
Chloride is an essential mineral in the body. It’s found in salt, so if your chloride levels are low, your doctors may recommend that you up your salt intake. However, most of us have no problem exceeding the RDA of salt on a regular basis. Naturally occurring sources of chloride include tomatoes, celery, seaweed, and olives. Although some of us get too much sodium chloride, which can be detrimental to our health, we need some for our bodies to work properly. For instance, chloride is essential for our digestive process and to keep the fluid balance in and out of our cells in check.
Electrolytes are essential minerals in the body that help us with many of our daily functions. Getting enough electrolytes is important for staying hydrated and boosting overall wellness. For an easy way to get enough electrolytes every day, try Morning Routine Hydrations Packs! We add all 6 essential electrolytes to Morning Routine, which improve muscle function, prevent cramps, and aid in detoxification. Best of all, all you need to do is rip open a pack and add it to your morning water or smoothie. It’s that simple!
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