Electrolytes are minerals that carry an electric charge and are vital to the central functions of the body. When dissolved in body fluids they are separated into ions of positive or negative charge that provide the necessary voltage for nerve signaling, muscle movement and fluid balance throughout the body.
When we do a high impact activity such as physical exercise and sweat excessively, our body loses minerals through sweat, that is, we lose electrolytes. And we turn to isotonic drinks.
But we must bear in mind that, not only isotonic drinks replenish our body's electrolytes, a good diet is more than enough to do so and return to having good levels.
Bananas are enriched with vitamin C and B6, as well as trace elements such as folate, pantothenic acid, niacin and riboflavin. Bananas offer 10% potassium, 7% magnesium, 2% phosphorus and 1% calcium for each 100 g serving.
Salt is one of the most accessible sources of electrolytes. Although consuming more than the bill can contribute to high blood pressure and an increased risk of heart disease. Seasoning homemade meals with a little table salt will provide two important electrolytes: sodium and chloride. Other natural sources of chloride include olives, tomatoes and celery.
A cup of milk with a 3.25% content is 28% calcium, 22% phosphorus, 10% potassium, 6% magnesium and 4% sodium.
Spinach is especially high in vitamin A and C, and contains several phytochemicals such as lutein, kaempferol and quercetin with antioxidant properties. Per 100 g, it provides 3% sodium, 16% potassium, 10% calcium, 20% magnesium and 5% phosphorus.
Sea vegetables, seaweeds cover several different varieties that have varying amounts of vitamins, minerals and trace elements that are often found at higher levels than many other foods.
Freshly squeezed orange juice
A single cup of fresh orange juice will definitely allow you to meet your daily vitamin C needs along with a healthy dose of folic acid, thiamine, niacin, pantothenic acid and vitamins A and B6. Orange juice is also a good source of potassium magnesium, calcium and phosphorus.