Top 14 foods rich in electrolyte to keep you hydrated

Electrolytes are minerals that help hydrate your body, among other essential functions. Known for their use in sports and rehydration drinks, electrolytes are also found in various foods and nutrients, such as watermelon, green leafy vegetables, pickle juice, coconut water, etc.

Jump at the main dishes to remember.

1. Avocados

Avocats are filled with electrolytes, healthy fats, fibers and other key nutrients. This versatile food is rich in magnesium and potassium, with an avocado offering 728 milligrams (MG) of potassium, more than a banana contains.

Avocats also have smaller amounts of calcium and sodium, completing their electrolyte content.

2. Bananas

Bananas are often considered as a perfect exercise recovery snack, rich in magnesium and potassium. These electrolytes, especially potassium, support muscle function and heart health.

Bananas are a good source of fiber, crucial for digestive health and essential antioxidants to protect themselves from cellular damage.

3. Beuts

Beets are particularly rich in potassium, which is essential for electrolytic balance. Research suggests that adding beets to your diet can help reduce blood pressure levels and improve digestive health, among other advantages.

4.

The bone broth has an impressive nutritional profile which includes high quantities of electrolytes. Depending on whether you consume chicken, beef or bone broth based on fish, most varieties are full of calcium, magnesium, potassium and phosphorus electrolytes. In addition, the high water content of the bone broth also increases hydration levels.

5. Coconut water

Coconut water is a natural rehydration drink rich in potassium, sodium, magnesium and calcium.

It is also lower in sugar and has more carbohydrates than other sports drinks. However, it does not contain so much sodium, which can withstand a low sodium content diet.

6. Green leafy vegetables

Green leafy vegetables are filled with micronutrients and are an excellent source of electrolytes. Spinach, card beet and curly cabbage contain optimal quantities of magnesium, potassium, calcium and other vitamins and key nutrients.

Green leafy vegetables can be consumed raw, cooked or mixed, but certain cooking methods can reduce their nutrition content (and electrolyte).

7. Milk

Milk is a well -balanced rehydration drink thanks to its high water content and many quantities of calcium, potassium, magnesium and sodium. Some research suggests that milk can be a better choice than water to prevent dehydration in some cases.

8. Oranges

The oranges are known for their vitamin C properties, but they are also rich in electrolytes such as calcium, phosphorus and potassium, making it a hydrating and refreshing snack.

Drinking orange juice can also provide rehydration services, certain fortified versions containing even more calcium for an additional increase in electrolyte.

9. Constal and pickles

Most varieties of pickles and pickles contain potassium and electrolyte magnesium. They are also generally prepared with salt and vinegar, which adds sodium.

While pickles and pickle juice may not be ideal for people with a state of health requiring a low sodium content, research shows that they are effective as a rehydration option rich in electrolyte, especially after training.

10. Pistachios

The pistachios are rich in potassium, magnesium, calcium, phosphorus and sodium, making it a remarkable electrolyte snack.

These nuts are also rich in healthy fats, antioxidants and proteins, which makes them ideal for a balanced diet for athletes and individuals who aim to reconstruct electrolytes and other nutrients after exercise.

11. Plums

The prunes are naturally rich in potassium and contain sodium and magnesium. Although they are generally announced for their ability to treat constipation, prunes (and prune juice) can also be a rehydrated source of electrolytes that can support heart and bone health.

12. Sweet potatoes

Sweet potatoes contain significant amounts of potassium, magnesium, calcium and sodium electrolytes. Thanks to their global nutritional content, experts consider them a superfood.

13. Tofu

Tofu is a source of protein based on popular plants of several electrolytes, such as calcium, potassium, magnesium and phosphorus. In addition, regular consumption of these nutrients rich in electrolyte is also linked to a lower risk of developing heart disease.

14. Pastède

The high watercase of watermelon and the sweet taste make it a refreshing treat and a snack rich in electrolyte. This natural source of magnesium, potassium and sodium is also full of antioxidants that can support heart health.

In addition to providing hydration, watermelon is also low in carbohydrates compared to other fruits, which means that it is ideal for food plans with a low carbohydrate and keto content.

Can you consume too many electrolytes?

Most people can get enough electrolytes by remaining hydrated and regularly eating a balanced diet.

If you also complete with drinks or compress of electrolyte, experts recommend that they are aware of doing too much. In some cases, it is possible to consume too many electrolytes, which can cause symptoms such as fatigue, nausea and heart rate problems.

Increased electrolyte sources such as sports drinks should only be added if necessary, as after intense physical activity, during extreme heat or recovering from a disease.

Main to remember

• Electrolytes are minerals that support your body with several functions, including hydration.
• Incorporating various nutritious foods into your diet can help maintain electrolytic balance. Certain foods and drinks rich in electrolytes include watermelon, coconut water, leafy green vegetables, bone broth, pickles and more.
• If you complete with drinks or re -revisioning tablets in electrolyte, avoid doing too much. Too many electrolytes can cause fatigue, nausea and heart problems.