Nutrition

27 Electrolyte-Rich Foods You Should Eat

Electrolyte food, Replenish your body electrolyte levels

Foods high in electrolytes help restore electrolyte imbalance that can occur due to illness or high-intensity workouts. In this article, we will list foods that will help replenish electrolytes.

Foods That Are High In Electrolytes

  1. Broccoli
  2. Spinach
  3. Kale
  4. Avocados
  5. Watermelons
  6. Bananas
  7. Nuts
  8. Potatoes
  9. Strawberries
  10. Oranges
  11. Tomatoes
  12. Milk
  13. Cheese
  14. Beans
  15. Tofu
  16. Buttermilk
  17. Yogurt
  18. Coconut Water
  19. Pickle Juice
  20. Fish
  21. Chicken
  22. Veal
  23. raisins
  24. Olives
  25. Canned foods like soup
  26. Breakfast cereals
  27. Bottled Electrolyte Drinks

Let deep dive to take a look in these electrolytes-rich foods.

1. Broccoli:

This vegetable is counted among superfoods and is an excellent source of electrolytes. It is an excellent source of calcium, especially for those who cannot consume dairy products.

Broccoli is also a very good source of magnesium and potassium.

2. Spinach

100 grams of spinach contains 460 mg of potassium, 107 mg of sodium, 47 mg phosphorus, 93 mg magnesium, and 67 mg Calcium. With so many electrolytes in such great amounts, spinach can help maintain fluid balance, regulate blood pressure, among other things.

3. Kale:

This green leafy vegetable is an excellent source of calcium, magnesium, and potassium. Kale lowers the chances of heart disease, controls blood sugar levels, and prevents blood clotting.

4. Watermelons:

Watermelon is rich in electrolytes including potassium. It is great for replenishing lost body fluids and fights stress and mood swings.

5. Avocados

A regular serving of avocados has 7mg sodium, 29 mg magnesium, and 485 mg potassium as its main electrolyte content. These together help keep your blood pressure normal, help with muscle and nerve functioning while making your bones and teeth stronger.

6. Bananas:

A medium ripe banana contains around 450 mg of potassium and 36.7 grams of Magnesium. Bananas help maintain cardiovascular health.

7. Nuts:

Almonds, cashews, and brazil nuts are excellent sources of magnesium. They are also sources of calcium and potassium.

Nuts are great snack options for in-between meals and satisfy hunger cravings.

8. Strawberries

100g of raw strawberries contain 27mg calcium, 20mg phosphorus, 89mg potassium, and 10mg sodium with little amounts of zinc, copper, and manganese, as well. Thanks to these electrolytes, strawberries can keep your bones strong, your muscles functioning properly, while also ensuring proper hydration.

9. Cheese:

These milk products are excellent sources of calcium. Additionally, they also contain magnesium, sodium, and phosphorus.

10. Beans:

Kidney beans and soybeans contain magnesium, potassium, and phosphorus.

11. Tofu:

Tofu made out of soybean curd is also high in electrolytes. Soy milk is also made from soybeans and is again a good source of electrolytes

12. Coconut water:

One of the best natural sources of electrolytes, coconut water is an electrolyte powerhouse. It is replete with sodium, potassium, calcium, and magnesium and is naturally low in sugars.

Coconut water provides instant hydration during extreme electrolyte loss.

13. Pickle Juice:

A surprise entrant in our list, pickle juice is an excellent source of electrolytes. It is rich in sodium, potassium, and magnesium. It is a natural electrolyte source and instantly hydrates after an intense workout session.

14. Bottled Electrolyte Drinks:

Drinks such as bottled electrolyte waters are a great low-calorie way to replenish electrolytes in the body. An instant source of hydration, these drinks come in different forms to suit different requirements.

15. Potatoes:

These tubers often get a bad rap for being not very healthy. On the contrary, potatoes have the highest quantities of potassium among all the foods.

Potassium is critical for the functioning of kidneys and muscles. This important electrolyte is often missing in modern diets. Hence, the inclusion of potatoes in the diet becomes all the more significant.

Baked potato skins are excellent sources of potassium and magnesium. These minerals are essential for maintaining heart health, immune system, and bone strength.

16. Oranges

100 grams of oranges contain 166 mg of potassium with 43 mg of calcium and 10.7 mg of magnesium. These electrolytes in food help regulate water balance while taking care of your nerve and muscle function.

17. Tomatoes

With 30 mg calcium, 18 mg phosphorus, and nearly 10 mg magnesium, with other electrolytes, every 100 g of tomatoes can help amp up your health. They not only take care of the fluid requirements of your body, but also make you stronger.

18. Milk

A cup of milk has over 100 mg of calcium that helps strengthen your bones and teeth. It has 103 mg of phosphorous that helps your body create protein. But mostly, milk has potassium (159 mg)  that’s highly useful for fluid balance.

19. Buttermilk

100 grams of buttermilk has 151 mg potassium that regulates fluids, nerve and muscle function in the body. It also has 105 mg of sodium with a little calcium and magnesium, supporting the cause of maintaining fluid balance to prevent fatigue and dehydration.

20. Yogurt

A cup of non-fat plain yogurt has about 111 mg of calcium strengthening your bones. It has 141 mg of potassium and 136 mg of phosphorous among other electrolytes that help keep the right amount of fluids in your cells.

21. Fish

100 grams of tuna fish has a surprising 219 mg of sodium, 137 mg phosphorus, and 176 mg potassium. It also has some amounts of calcium, magnesium, selenium, and zinc. These electrolytes help keep you away from dehydration and electrolyte imbalance.

22. Chicken

A cup of chicken has 239 mg of potassium that keeps your blood pressure under control while keeping fluids balanced inside the body’s cells. Additionally, it has 184 mg phosphorus and 117 mg sodium as primary electrolytes. 

23. Veal

100 grams of the meat of calves has 337 mg potassium, 83 mg sodium, and trace amounts of other electrolytes like calcium and magnesium. Although it may have high cholesterol, these electrolytes support normal blood pressure and balanced fluids for better health.

24. Raisins

Raisins are dried grapes with tons of health benefits to gain from it’s high potassium levels (749 mg per 100 grams). It also has sodium, magnesium, and calcium supporting better nourishment and health.

25. Olives

Green olives are a superfood. A 100 grams of these have a shockingly high amount of sodium (1620 mg) with calcium, magnesium, potassium, and phosphorus. All these keep your body functioning efficiently by regulating blood pressure, water retention, muscle contraction, etc.

26. Canned foods like soup

Canned foods are usually not quite healthy considering they have added preservatives that tarnish their nutrition value. However, they may contain electrolytes For example, canned soup has 214 mg of potassium and 7.56 mg of calcium which can help make you strong.

27. Breakfast cereals

100 grams of breakfast cereal contains about 362 mg of potassium with sodium, iron, magnesium, and calcium as well. These can help you avoid dehydration symptoms by keeping your body’s fluid levels in check.

Takeaway

Consuming electrolytes rich foods ensures that a proper electrolyte balance is maintained. Knowing what foods have electrolytes is a great way to ensure that you are getting all the electrolytes your body needs.

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