Electrolytes are present in more than just sports drinks. They are also found in a wide variety of nutrient-dense foods.
With good reason, electrolytes are a hot topic in the world of nutrition and wellness. They are involved in a number of physiological functions that are essential to optimal health. However, since they can be found in a variety of whole foods, most people don’t require electrolyte drinks to meet their needs. To find out which foods are high in electrolytes and why they’re so vital for health, we spoke with nutrition experts.
What Are Electrolytes?
The charged minerals sodium, phosphate, potassium, calcium, magnesium, and chloride are examples of electrolytes. Your body requires both fluids and electrolytes to function correctly.1.
“Electrolytes help your brain communicate with nerves and muscles to fire off signals for everyday movements, from blinking to lifting weights,” says dietitian Rhyan Geiger, RDN, of Phoenix.
The contraction of muscles is greatly influenced by these necessary minerals. “Your heart cannot contract and relax correctly without calcium and magnesium,” states Geiger.
In addition, electrolytes help you stay hydrated, control fluid balance, and keep your blood and cells at the right pH levels.Electrolytes are eliminated through perspiration and sweat. Extended periods of intense exercise or illness may cause you to lose electrolytes excessively.
Five Foods That Dietitians Suggest Are Rich in Electrolytes
1. Spinach
A food high in nutrients and electrolyte minerals is spinach. About 167 milligrams of potassium, 24 milligrams of magnesium, and 30 milligrams of calcium are found in one cup of spinach.2.
According to registered dietitian Kelsey Costa, M.S., RDN, founder of Dietitian Insights, “leafy greens like spinach are also rich in antioxidants that may help reduce cognitive decline, aid in wound additional study is required, but it may help promote healing and reduce the risk of age-related macular degeneration.”3.
“Spinach can be effortlessly added to salads, smoothies, omelets, stir-fries, and soups, making it a perfect addition to any meal to increase your electrolyte intake,” says registered dietitian Krista Wale, RD, LDN, spokesperson for Dietitian Insights.
The best way to absorb the maximum amount of nutrients from these electrolyte-rich greens is to eat spinach either raw or steamed.4 Try this delicious Spinach-Strawberry Salad with Feta & Walnuts or our delicious Sesame Shrimp Stir-Fry with Spinach.
2. Bananas
There are lots of electrolytes in bananas. For an energy boost before working out, My Cancer Dietitian’s owner, Taylor Janulewicz, RDN, advises incorporating bananas into your diet. She continues, “They supply potassium, which is essential for muscle function.” Three hundred grams, or 358 milligrams, make up one small banana.5.
With three grams per serving, bananas are an excellent source of fiber as well. Fiber helps maintain healthy blood sugar levels and is essential for maintaining digestive health.Six
Barber TM, Weickert MO, Pfeiffer AFH, and Kabisch S. Dietary Fibre’s Health Benefits. Nutrients. 2020; 12(10): 3209. doi: 10.3390/nu12103209.
Try these delectable overnight oats with banana bread for a satisfying breakfast that will last you the entire morning.
3. Avocados
Avocados are a nutrient-dense, versatile food. Geiger tells EatingWell, “Generally bananas are considered the main source of potassium.” However, avocados have an amazing 728 milligrams of potassium per fruit.7.
According to Geiger, avocados are a good source of fiber for gut health and heart-healthy monounsaturated fats for heart health in addition to electrolytes.
We adore avocados spread on toast (like in this Avocado Toast with Salsa Top), wrapped in a wrap (like this Avocado Wrap with Cucumber Top), or blended into a smoothie. Alternatively, sample our electrolyte-rich Spinach-Avocado Smoothie, which contains 1,295 mg of potassium, 238 mg of sodium, and 554 mg of calcium.
4. Dried Figs
Potassium and calcium are abundant electrolytes found in dried figs. 162 milligrams of calcium and 680 milligrams of potassium are found in a ½-cup serving (roughly 100 grams) of dried figs.8 They promote strong bones and are high in antioxidants.9.
According to Geiger, “dried figs are a convenient snack and also boost daily fiber intake by 4 grams per ¼-cup serving.” They’re also a great way to add extra fiber and natural sweetness to yogurts like our Fig & Honey Yogurt, as well as a great addition to salads and oatmeal.
5. Watermelon
In addition to being tasty and refreshing, watermelon is an excellent source of magnesium and potassium, two electrolytes essential to the proper operation of muscles and nerves. There are 170 milligrams of potassium and 15 milligrams of magnesium in one cup of watermelon.10
Watermelon can be eaten raw, juiced (make this Watermelon Mint Mocktail), or frozen for a snack or dessert that resembles popsicles. It also tastes great added to summer salads, such as this one with watermelon, cucumber, and feta.
The Bottom Line
Electrolytes are vital minerals that the body requires for a variety of processes, such as nerve impulse transmission, muscle contraction, and preserving pH and fluid balance. A wide variety of foods, including spinach, avocados, watermelon, and more, naturally contain electrolytes. Contrary to popular belief, most people can get all the electrolytes they need from a balanced diet consisting of a range of fruits and vegetables.