Electrolytes are ionic solutions (salts) that exist in nature in the form of minerals. Electrolytes have an important function of hydrating the body to maintain muscle and nerve function. Since the human body is mostly made up of water, it is important to get enough of these minerals. When the body is well hydrated, it is better at getting rid of internal toxins such as urea and ammonia.
The essential electrolytes present in the human body are sodium, potassium, bicarbonate, chloride, calcium, and phosphate.
Why are electrolytes so important?
When the kidneys are functioning normally, they regulate the concentration of the minerals listed above in the body fluid. Under other conditions, such as strenuous exercise, much of the fluid (and mineral electrolytes) is lost. This can also happen with urination, vomiting, diarrhea, or through open wounds.
When we sweat, we release sodium, potassium and chloride. That is why athletes pay so much attention to the intake of electrolytes after training. Potassium is a vital mineral, as 90% of potassium is found in the cell walls. It is important to replenish electrolytes daily from liquids and foods.
Losing fluid, you need not only to drink water, but also to get electrolytes. So the body is hydrated faster. Taking electrolytes such as sodium reduces fluid loss through urination while nourishing muscles, nerves, and other tissues.
How to get electrolytes naturally?
It has become fashionable to restore the balance of electrolytes with sports drinks, but the best way is still to get them through food. Sugary sports drinks only lead to a quick replenishment of minerals, but deplete the body in the long run.
Foods that provide electrolytes to the body:
Apples, corn, beets, carrots – they are all rich in electrolytes. You should also include limes, lemons, oranges, sweet potatoes, artichokes, all types of zucchini and tomatoes in your diet. If possible, it is better to choose local organic vegetables.
Eat more nuts – almonds, cashews, walnuts, peanuts, hazelnuts, pistachios are high in electrolytes. Add sunflower, pumpkin, sesame seeds to your morning oatmeal porridge.
Beans, lentils, mung beans are an excellent source of electrolytes. But it should be remembered that legumes are generously flavored with spices to avoid the formation of gases.
Most greens do a good job of filling the body with minerals. It can be spinach, mustard greens, chard. All of these leafy vegetables retain sodium, calcium, magnesium and also “prebiotics” that are responsible for normal intestinal flora and digestion.
Bananas contain many different minerals. They are especially rich in potassium, much more than any other product.
Tip: Add a pinch of Himalayan salt and a teaspoon of organic apple cider vinegar to your drinking water for a healthy sports drink alternative.