Electrolytes are a group of minerals essential for all forms of life and include potassium, calcium, magnesium, chloride, phosphate and sodium. They are in all fluids in your body, including blood, urine and cellular fluids. Electrolytes get their name from the electrical charges they carry, which support all your body's systems. Your body works hard to balance electrolytes, since having too much or too little leads to problems with normal electric conductivity. Most foods in your diet provide several types of electrolyte minerals, but some natural foods are especially rich in certain ones.
Potassium
Potassium
has a positive charge and resides primarily in the fluid inside of
cells. It passes through cell membranes as needed, to keep an even flow
of electrical current and balance fluids. You need 4,700 mg of potassium
each day, according to the Linus Pauling Institute. Fresh produce and
nuts are your best options for getting your daily potassium requirement.
A medium-size baked potato with skin contains approximately 925 mg, 1/2
cup of steamed spinach offers 420 mg, 1 oz. of sunflower seeds has 240
mg and a medium banana provides around 420 mg.
Calcium
While
about 99 percent of the calcium in your body goes to support bone
structure, the remaining 1 percent is involved with several biochemical
reactions. A portion of calcium remains in the intercellular fluid,
which is the fluid around cells. As a healthy adult, make sure you get
the recommended 1,000 mg of calcium every day, advises the Office of
Dietary Supplements. Dairy foods are your best option for calcium
intake, with a 1-cup serving of yogurt having 415 mg and an 8-oz. glass
of milk providing nearly 300 mg. Spinach, kale, tofu and fortified
orange juice are additional sources of this electrolyte.
Magnesium
Magnesium
is a highly important electrolyte since it helps keep your heart rhythm
steady. Trace amounts of magnesium circulate in your bloodstream, but
your body works hard to maintain steady levels. Women require 320 mg of
daily magnesium, while men need as much as 420 mg, notes the Office of
Dietary Supplements. A 3-oz. serving of halibut offers 90 mg, 1 oz. of
roasted almonds has 80 mg, 1/2 cup of cooked spinach provides 75 mg and 2
tbsps. of peanut butter contains 50 mg.
Chloride
Chloride
is a negatively charged ion that comes mainly from salt and resides in
the fluid outside cells, which helps to maintain normal fluid balance
and is also a component of stomach acid. Making sure that you ingest
your daily 2 g of chloride helps to keep you properly hydrated. Seaweed,
rye bread, tomatoes and olives are all full of chloride. Most of your
chloride intake probably comes from regular table salt.
Phosphate
Phosphate
is a natural electrolyte found in almost all foods, but too much can
have a laxative effect. According to MedlinePlus, you need 700 mg of
phosphate daily. Carbonated cola beverages contain large amounts of
phosphate in the form of phosphorous, which can deplete normal fluid
balance if you consume too much. Phosphate from meat and dairy is easier
for you to absorb than that found in whole grains and cereals.
Sodium
Most
of the sodium in your body is in the fluid around cells. Sodium and
potassium work side-by-side, going through cell walls and conducting
electricity. This process is necessary for heart beats, nerve
transmission and muscle contraction. You need 1,500 mg of sodium daily,
which is equivalent to 3,800 mg of table salt. Few foods provide high
amounts of natural sodium. A medium carrot offers 42 mg, an 8 oz. glass
of tomato juice contains 24 mg and 1 cup of brown rice has 10 mg. The
majority of sodium in your diet comes from salted foods, such as bread,
ham, pretzels and potato chips.
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