10 Of The Best Electrolyte Rich Foods

Many foods contain electrolytes however electrolyte nutrient dense foods or electrolyte rich foods are the best go to for supporting levels of electrolytes within the body.

Electrolyte minerals are very important for our wellness because they support healthy neuromuscular functioning. Some also help to support healthy fluid levels within the body. These are very important functions for encouraging our wellbeing on a day to day basis. The body uses various electrolytes every day such as magnesium and calcium.

Maintaining healthy levels of electrolytes is really important for people who are really active. This is because many electrolytes are used in exercise but also removed from the body as we sweat. These electrolytes which are removed from the body need replenishment on a daily basis to promote our wellbeing. Symptoms of electrolyte depletion may include muscle fatigue and cramps.

Some popular food sources of electrolytes include foods such as spinach and avocado. These foods are really easy to include in your weekly meal schedule and could support healthy levels of electrolytes.

Here the importance of electrolytes for our wellbeing will be considered in addition to 10 of the best electrolyte rich foods which you can eat to support healthy electrolyte levels.

Why Are Electrolytes So Important

A lot of people are aware of how essential vitamins are for our health but may be less aware of how important electrolytic minerals are. The main electrolytic minerals which the body requires to function properly on a daily basis include sodium, bicarbonate, chloride, potassium, magnesium and calcium.

Magnesium assists with proper signalling of muscle relaxation and calcium supports healthy muscle contractions. Magnesium is important for energy use and DNA synthesis.

Potassium supports healthy neurone signalling within the nervous system. Sodium has a bad reputation but is an essential electrolyte needed for regulating water retention and healthy neuromuscular functioning. Chloride helps to regulate body fluid and electrolyte as one of the most abundant blood electrolytes. Bicarbonate helps to maintain healthy levels of acids to bases and is important in preventing dangerous metabolic acidity. Some studies include thyroid supportive iodine and DNA essential phosphate as electrolytes.

Sodium seems to slightly raise blood pressure whereas higher levels of potassium intake are linked to an overall lowering of blood pressure. Higher intakes of potassium may reduce blood pressure by 20% and massively reduce risk of heart issues or strokes. Research shows various electrolytes are essential micronutrients needed for the optimal wellness of our heart and circulatory system.

Sweating releases lots of electrolytes in addition to muscle movement which uses electrolytes such as magnesium or calcium. For people who are on the go very often having a list of some of the best go to electrolyte rich foods to consume for revitalizing electrolyte levels could be very useful.

Very common symptoms of electrolyte depletion include muscle cramping and fatigue. This is more likely to happen with intensive exercise and in hot weather with excess sweating. Some individuals may experience muscle twitches when deficient in certain electrolytes.

Electrolytes In Organic Foods

Research also suggests that the levels of electrolyte minerals in our foods such as potassium are a lot lower than in the past because of changes to established agricultural practices. The organic food movement has sought to revitalize crop systems across the globe. Some researchers have found that organic foods many be more nutrient dense in various minerals.

If you are looking to really boost your electrolyte levels then switching to organic foods could be a viable option for you. One of the most important characteristics of organic foods for promoting electrolyte nutrient density is a scaled down approach to intensive mineral binding or chelating herbicides and pesticides.

Agriculturally intensive practices may be causing soil mineral depletion because of this. Organic foods are labelled in various countries and you could always enquire with the seller of your groceries about how your food was grown. Because of this the organic versions of the 10 best electrolyte foods listed below are most likely going to have more electrolytes in than intensively grown versions.

10 Of The Best Electrolyte Foods

Our bodies require a consistent supply of mineral electrolytes. While many foods contain electrolytes some are naturally more nutrient dense in electrolytic minerals than others.

On average for an adult the suggested RDA for magnesium is about 420mg while the suggested RDA for calcium is 1300mg. The suggested daily intake for potassium is 4700mg and 2300mg for sodium. The suggested daily intake for chloride is 2300mg while a bicarbonate RDA is not currently provided by the US Food And Drug administration. Our iodine RDA is 150µg and for phosphorus the suggested RDA is about 1250mg. Phosphorus makes the electrolyte phosphate within the body which forms DNA and molecules used in energy production.

Below are 10 of the best electrolyte foods or electrolyte rich foods for you to consider. You could refer to the RDAs listed here as a reference for supporting healthy electrolyte levels.

Cashew Nuts

For the electrolyte magnesium cashew nuts are one of the most nutrient dense foods available. They work really well as a lighter snack or also in meals too. From 100 grams of cashew nuts you could look to obtain about 250mg of magnesium. This is about 60% of our suggested RDA.

Cashew nuts also contain moderate amounts of sodium. There is approximately 5mg of sodium per 100 grams of cashew nuts. There is thought to be about 638mg of the electrolyte potassium per 100 grams of cashew nuts too. This is about 14% of the upper recommended potassium RDA. You could obtain about 530mg of phosphorus per 100 grams of cashew nuts or about 40% of our RDA. Regular daily servings of cashew nuts could therefore support optimal electrolyte levels.

Walnuts

Another electrolyte rich nut is the walnut. Walnuts can be eaten as a snack and also integrated into salads or other dishes.

There is thought to be about 160mg of magnesium per 100 grams of dried walnuts. This amounts to about 40% of your RDA. In addition there is 441mg of potassium in 100 grams of walnuts. This is about 10% of the suggested potassium RDA. In 100 grams of walnuts there is about 100mg of calcium which is about 8% of your RDA. There is also about 2mg of sodium and 346mg of phosphorus per 100 grams of walnuts.

Walnuts are amongst the top foods for supporting healthy levels of electrolytes within the body such as magnesium and calcium.

Avocado

Avocado fruits are also a rich source of various electrolytes. They have become very popular recently and are really easy to include alongside many other foods. Avocado is a rich magnesium source in comparison to many other foods. You could look to obtain 32mg of magnesium from 100 grams of Hess avocados which is about 8% of your RDA at the very most. Avocado also contains 2.5mg of sodium and 42mg of phosphorus per 100 grams.

In 100 grams of avocado there is about 580mg of potassium which is 10% of your RDA. Overall this fruit could contribute significantly to your daily intake of mineral electrolytes.

Spirulina Powder

Spirulina is a very nutrient dense food source. The mineral content of spirulina is notoriously high and spirulina powder is a very rich source of essential electrolytic minerals.

In 100 grams of spirulina you could obtain around 195mg of magnesium. This is about 50% of your RDA. In addition to this you may also be able to intake around 1360mg of potassium from 100 grams of spirulina powder. This is about 30% of your suggested RDA for potassium. There is also a healthy level of the electrolyte sodium within spirulina powder. Studies show this is about 1048mg per 100 grams. There is additionally 118mg of phosphorus and about 168µg of iodine or 112% of your iodine RDA in 100 grams of spirulina powder.

Spirulina is easy to include in healthy juices or smoothies and is one of the best foods for supporting an electrolyte rich diet. This food is one of the best electrolyte rich foods available to us.

Beef

Beef is a staple meat which is very easy to include in various exciting dishes. In 100 grams of a 7% fat minced beef portion you could obtain about 21mg of magnesium. This is about 5% of our RDA. In the same portion you could also obtain 340mg of potassium which is about 7% of our RDA for potassium. There is 66mg of the electrolyte sodium and 10mg of calcium in 100 grams of beef mince. You could also intake about 192mg of phosphorus per 100 grams of beef mince. Beef mince is therefore a decent source of various electrolytes.

Spinach

Spinach is a leafy green food which is well known for being rich in various nutrients. You may not immediately associate spinach with potassium but this food does contain moderate amounts of potassium. There is estimated to be around 466mg of potassium within 100 grams of spinach. This is about 10% of our RDA.

In addition to this there is thought to be around 136mg of calcium in 100 grams of spinach. Many nutritional researchers point to spinach as being an excellent source of calcium. Again there is about 10% your RDA for calcium in 100 grams of spinach. There are small amounts of oxalates in spinach though which may slightly reduce calcium absorption. There is about 70mg of the electrolyte sodium in 100 grams of spinach too.

Spinach leaves are also a nutrient dense food source of the electrolyte magnesium. In 100 grams of spinach there is thought to be around 90mg of magnesium. This forms approximately 20% of your RDA for magnesium. There is also around 4µg of iodine and 56mg of phosphorus per 100 grams of spinach. Spinach is so easy to include in various meals and makes for a very tasty addition to many different dishes.

Tuna

There are various nutrients available from tuna including some important electrolytes. Raw bluefin tuna contains about 50mg of magnesium per 100 grams. This is about 10% of our RDA for magnesium. There is also some potassium in tuna but not a massive amount. Estimates show there could be around 250mg of potassium in 100 grams of tuna which would amount to only 5% of our suggested RDA. You could also obtain 18µg of iodine or about 10% of your iodine RDA and 254mg of phosphorus from 100 grams of tuna. Tuna makes a great base to make a meal around and is also very rich in protein. Tuna contains various electrolytes in decent amounts so could be considered as one of the best electrolyte rich foods available to us.

Chia Seeds

Chia seeds are extremely nutrient dense in certain minerals. They also add a bit of texture and some flavour to certain dishes. In 100 grams of chia seeds there is about 330mg of magnesium. This forms around 80% of our total RDA of magnesium and is a truly massive amount of magnesium.

Of the electrolyte calcium there is about 600mg per 100 grams. This makes up about 46% of our calcium RDA. The potassium content of chia seeds is also thought to be high. Chia seeds contain about 640mg of potassium per 100 grams of chia seeds. This is about 14% of our RDA for potassium. There is also thought to be around 691mg of phosphorus in 100 grams of chia seeds or 55% of our RDA.

Chia seeds are a remarkable food. This superfood is certainly one of the best or richest foods in terms of electrolyte density available.

Dried Apricots

Dried apricots are a very popular snack dish and could also be included in a desert.

In 100 grams of dried apricots there is about 1162mg of potassium. This makes up to around 25% of our RDA for potassium. Apricots are also a rich source of the electrolyte magnesium. In 100 grams of apricots there is about 32mg of magnesium. This is about 8% of our RDA. You could also intake about 55mg of calcium and 71mg of phosphorus from 100 grams of dried apricots.

Apricots are a therefore also one of the best electrolyte rich foods available to us.

Organic Wheatgrass Powder

Wheatgrass powder is very popular amongst certain people in the wellness community. Organic wheatgrass powder may be an excellent source of electrolytes. Wheatgrass powder is very easy to include in healthy juices and smoothies.

There is thought to be around 400mg of calcium and 4000mg of potassium in 100 grams of wheatgrass powder. This forms 31% of our RDA for calcium and 85% of our RDA for potassium. This food is clearly a very nutrient dense source of various electrolytes and one of the best sources of electrolytes available.

Overall the foods that are the richest in electrolytes listed here include organic wheatgrass powder and chia seeds which may support healthy neuromuscular signalling.

Summary

There are many foods which contain electrolytes but some are very nutrient dense and would better support healthy levels of electrolytes within the body.

Our bodies use various electrolytes to support daily functions such as the signalling of muscle movements and also maintaining fluid balance. Maintaining optimal level of electrolytes is very important for people who are really active. This is because of losses of electrolytes in sweat but also their use in muscle functioning and recovery. Some common symptoms of electrolyte depletion may include muscle fatigue and cramps.

Our electrolyte levels need replenishment every day just as our levels of vitamins do and there are also guideline RDA levels for mineral electrolytes. The main electrolytes our body requires healthy levels of on a daily basis include sodium, bicarbonate, chloride, potassium, magnesium and calcium. Some studies also include iodine and phosphate as electrolytes. Magnesium is needed for healthy muscle relaxations while calcium assists with muscle contractions. Potassium is thought to help maintain blood pressure.

Of the 10 best electrolyte rich foods listed here chia seeds and wheatgrass are amongst the highest in nutrient density. This is followed by foods such as avocados and spinach which are also rich sources of electrolytes.  

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