Here is a list of top 10 drinks and foods high in electrolytes :. Prickly Pears - The prickly pear fruit growing on the pads of the opuntia cactus is a not only an excellent source of electrolytes like potassium, magnesium, calcium and sodium, but is also rich in antioxidants.

Spinach - Spinach definitely tops the list. Kale- Just like spinach, lettuce and other leafy greens, kale is an excellent choice if you need to replenish your electrolytes, especially calcium and magnesium.

Dairy milk and yogurt - Both milk and yogurt are rich in calcium just one cup contains between and mg and sodium. They also contain a naturally perfect mix of good carbs, protein and electrolytes.

Naturally low in sodium 14 mg , avocados enable the electrolytes to restore naturally, without the need to eat extra salt. Broccoli - Broccoli is naturally high in calcium and potassium mg per cup , so make sure to include it in your electrolyte-rich diet, alongside other green vegetables like arugula, spinach, kale and romaine lettuce.

Bananas - Bananas are potassium queens. One banana can contain a mg of potassium! A perfect source of electrolytes in those gloomy winter months! Celery - Like prickly pears, celery can be eaten raw, mixed in salads or squeezed into a juice which has amazing health benefits.

You can find the detailed nutrition facts for top foods high in electrolytes in this article by MyFoodData.

Electrolytes are not made naturally in the body and you need to get them through food and drink. The problem with electrolytes is that we lose them together with fluid every time we sweat and consistently throughout the day. So what happens when your body is low on electrolytes and how to recognize the symptoms?

Here are some of the most common symptoms of electrolyte imbalance :. If you experience any of these symptoms, the fastest way to replenish your water and electrolytes levels is to grab one of the drinks with electrolytes. Combining the benefits of milk, sugar, and cocoa, it provides a balanced blend of fluid, carbohydrates, and electrolytes, chiefly sodium and potassium.

These vital nutrients make it an ideal recovery drink after strenuous physical activity. The sugar content in the chocolate aids in replenishing the body's glycogen storage, while the sodium and potassium help to restore electrolyte balance, enhancing hydration and muscle recovery.

It's noteworthy that while chocolate milk can serve as a practical post-exercise recovery drink, it's important to consume it in moderation due to its sugar content.

Tofu , a product made from soybeans, is another natural source of electrolytes, particularly calcium and magnesium. These two electrolytes play pivotal roles in muscle function and bone health.

Apart from its electrolyte content, tofu stands out for its high-quality protein, making it a favorite among vegetarians and vegans.

Tofu also provides a host of other nutrients, including iron , manganese, and selenium. In addition to its nutritional value, tofu's versatile nature makes it easy to incorporate into various meals, enhancing their flavor and nutrient profile. Beets are another natural source of essential electrolytes.

They are particularly rich in potassium, a key electrolyte crucial for maintaining fluid balance within the body, regulating muscle contractions including the heart, and transmitting nerve signals. Regular consumption of beets can help replenish your body's potassium levels, promoting optimal muscle function and cardiovascular health.

Beyond their electrolyte content, beets are known for their high antioxidant properties, dietary fiber, and compounds that may help lower blood pressure. Incorporating beets into your diet can therefore not only contribute to the maintenance of electrolyte balance but also support overall health and wellness.

Although it is true that there are plenty of electrolyte-containing beverages available to us, certain foods are excellent natural sources of essential electrolytes as well. Coconut water, for example, is a hydrating beverage rich in potassium, making it an ideal post-exercise recovery drink, although moderation is advised due to sugar content.

Tofu, a soy-based product, is rich in calcium and magnesium which are vital for muscle function and bone health, and is also a quality source of protein. Beets, on the other hand, are a significant source of potassium and offer numerous health benefits due to their antioxidant properties, fiber content, and compounds that can help lower blood pressure.

Regular consumption of these foods can help maintain electrolyte balance and contribute to overall health and wellness. Ultimately, to determine the best way to support your electrolyte status, you should come up with a plan with your health care provider.

Millard-Stafford M, Snow TK, Jones ML, Suh H. The beverage hydration index: Influence of electrolytes, carbohydrate and protein. doi: Food and Drug Administration.

FoodData central. Bananas, raw. Avocados, raw, all commercial varieties. Kemnic TR, Coleman M. Vitamin E Deficiency. In: StatPearls [Internet]. Treasure Island FL : StatPearls Publishing; Jan—. PMID: Sweet potato, raw, unprepared. Spinach, raw. Kale, raw.

Vannucci L, Fossi C, Quattrini S, Guasti L, Pampaloni B, Gronchi G, Giusti F, Romagnoli C, Cianferotti L, Marcucci G, Brandi ML.

Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters. Lentils, mature seeds, cooked, boiled, without salt. Nuts, pistachio nuts, raw. Oranges, raw, all commercial varieties. Yogurt, plain, whole milk. Strawberries, raw.

Beef bone broth. Nuts, coconut water liquid from coconuts. Milk, whole. Watermelon, raw. Khan UM, Sevindik M, Zarrabi A, Nami M, Ozdemir B, Kaplan DN, Selamoglu Z, Hasan M, Kumar M, Alshehri MM, Sharifi-Rad J. Lycopene: Food Sources, Biological Activities, and Human Health Benefits.

Oxid Med Cell Longev. Department of Agriculture. Pickles, cucumber, dill or kosher dill. Tomatoes, red, ripe, raw, year round average. Potatoes, russet, flesh and skin, raw. Plums, dried prunes , uncooked. De Souza MJ, Strock NCA, Williams NI, Lee H, Koltun KJ, Rogers C, Ferruzzi MG, Nakatsu CH, Weaver C.

Prunes preserve hip bone mineral density in a month randomized controlled trial in postmenopausal women: the Prune Study. Am J Clin Nutr. Tofu, raw, regular, prepared with calcium sulfate. According to Wilson, whole grains such as oats are rich in electrolytes.

Just ½ cup of quick oats contains milligrams phosphorus, milligrams potassium, and 56 milligrams of magnesium, according to the USDA. Try the combo in a batch of overnight oats or baked oats , a deliciously healthy breakfast trend.

In case you needed another reason to love guacamole , avocados make the list of foods high in electrolytes. The beloved avocado also contains anti-inflammatory unsaturated fats and vitamin E , plus satiating fiber to boot.

For extra flavor and electrolytes, add a bit of lemon juice to your next meal or drink. Fortunately, there are plenty of ways to enjoy the zesty brightness of lemon juice; sprinkle it on salads , mix it into soups or stews, or squeeze over roasted veggies , suggests Pasquariello.

Kelley, the refreshing drink contains potassium, magnesium, phosphorus, and sodium, making it a great option for supporting hydration.

Enjoy coconut water as is or add it to smoothies to get your fill of electrolytes. According to Pasquariello, all you need to do is mix a pinch of sea salt with warm water , the juice of one lemon, and a bit of honey or maple syrup. In this case, chat with your doctor before trying this drink or taking electrolyte supplements.

Shrimanker I, Bhattarai S. USDA FoodData Central. Bananas, ripe and slightly ripe, raw. Slavin J, Carlson J. Adv Nutr. Yogurt, Greek, plain, nonfat. Watermelon, raw. Cereals, oats, regular and quick, not fortified, dry.

Avocado, raw. Lykkesfeldt J. On the effect of vitamin C intake on human health: How to mis interprete the clinical evidence. Redox Biol. Patel RM, Jiang P, Asplin J, et al.

Coconut water: an unexpected source of urinary citrate. Biomed Res Int. American Heart Association. Effects of excess sodium infographic.

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Natural Hair Styling Aids. CulturedCare Probiotic Gum. Staff Picks. Our body needs calcium to build new bone, which is necessary throughout life as our bone cells are constantly being broken down and replaced by new ones.

Calcium is also needed for normal blood clotting to prevent excessive bleeding, and for normal heart function. Looks like broccoli well and truly earns its health-food status!

Both these seeds are packed with magnesium and phosphorus. Getting enough phosphorus is essential for muscle and bone health, as well as maintaining a healthy immune system. Sprinkling a handful of these seeds on your salad or enjoying them alone as a snack might fend off that office cold and keep you feeling your best.

You actually get triple the electrolyte benefit on your cereal and in your coffee! Plus, many brands of dairy alternatives are fortified with extra calcium to help you get enough.

We may not have access to coconuts straight off the trees in every climate, but supermarket cartons of coconut water have become increasingly popular in recent years, and for good reason.

Coconut water is extremely rich in potassium, sodium, and chloride. A sodium-enriched coconut drink may be even more effective than a traditional sports drink as post-exercise rehydration therapy.

Yes - really! It may sound strange, but pickle juice has received a lot of attention from sports and exercise nutrition experts due to its extraordinary electrolyte properties.

It contains at least eight times more sodium, potassium, calcium, and magnesium than standard sports drinks. Drinking pickle juice might be a more effective way of preventing exercise-induced muscle cramps than drinking these standard sports drinks. Both sodium and chloride are important electrolytes, with sodium being used by our bodies for muscle and nerve contraction.

However, Western diets generally contain much more sodium than most people need, while not providing enough potassium. Excess sodium can cause high blood pressure and lead to heart problems.

It may be a good idea to balance out your intake of these electrolytes by swapping table salt for substitutes made from potassium chloride. A top tip though: these taste bitter after heating, so we recommend sticking to normal table salt in your cooking! Sports drinks such as Powerade and Gatorade are often used to replace fluid, carbohydrates, and electrolytes, especially sodium, lost in sweat.

One major advantage of sports drinks is that they tend to cause less bloating than other electrolyte-rich drinks, such as milk. However, although they are good sources of fluid and carbohydrates, they often contain only the same or even less sodium than the same volume of milk.

With their much larger price tag, they may not be worth the addition to your shopping bill.