Source: China Economic Network
Electrolytes are substances that conduct electricity when dissolved in water and play an important role in good health. Electrolytes interact with cells in the body's tissues, nerves, and muscles, and electrolyte balance is essential for health.
The known facts about electrolytes are: electrolytes are essential for the proper functioning of the human body; fruits and vegetables are good sources of electrolytes; common electrolytes include sodium, potassium, calcium, and bicarbonate; symptoms of electrolyte imbalances may include convulsions, weakness, seizures and arrhythmias if left unchecked; and older people are particularly at risk of electrolyte imbalances.
Moderate intake of electrolytes is essential for human health, and in food and beverages, electrolytes are present in the form of essential minerals. Let's take a look at foods with high electrolyte content with the Life Channel of China Economic Network.
Electrolytes in food
Green leafy vegetables: Spinach and kale are good sources of calcium and magnesium.
Other vegetables: Avocados, sweet potatoes and pumpkins are rich in potassium; potatoes are rich in phosphorus and magnesium, and potatoes with skins are also rich in potassium.
Fruits: Bananas, apricots, plums and some other fruits are high in potassium.
Dairy products: Cheese, yogurt, and other forms of dairy products are all good sources of calcium, and they also contain other electrolytes such as magnesium, sodium, and phosphorus.
Nuts and plant seeds: a good source of magnesium. Some nuts, such as cashews, contain moderate amounts of phosphorus.
Legumes: Lentils, kidney beans and soybeans contain magnesium, potassium and phosphorus. Tofu is also a good source of calcium.
Table salt and salty food: Table salt contains about 40% sodium and 60% chloride. Salty foods are also a source of these electrolytes.
Breakfast cereals: Some cereals are rich in calcium, while many wheat and oat-based cereals contain magnesium.
Electrolyte drinks
Some natural drinks are inherently rich in electrolytes, and there are also some beverages in the market that have been added with electrolytes.
Beverages naturally containing electrolytes include:
Milk, which contains calcium and potassium;
Orange juice, which contains potassium, and some also contain calcium;
Coconut water, which contains potassium, magnesium, sodium and calcium, and is naturally low in sugar;
soy milk, containing magnesium and potassium;
Tomato juice, which contains sodium.
Products sold as sports drinks or restorative drinks often contain large amounts of electrolytes, which may be the option for athletes who wish to increase their electrolyte levels before, during, and after a workout.
Who should supplement with electrolytes
Electrolytes in food and drink affect the body's electrolyte levels, and the body can effectively regulate electrolyte levels. Most people can get enough electrolytes from their daily diet, so there is no need to supplement sports drinks or oral rehydration solutions.
However, in some cases, people may need to supplement their electrolytes with electrolyte drinks or oral rehydration solutions.
Dehydration and electrolyte loss are prone to occur during vomiting and diarrhea, and electrolyte drinks or oral rehydration solutions may help avoid electrolyte imbalances.
Those who work in high temperatures or exercise heavily and sweat may also need to rehydrate and replenish lost electrolytes with electrolyte drinks.