Ions and ionic solution are two different things, when we talk about ions there are Sodium, calcium, potassium, and magnesium. Any fluid that is mixed with ions is known as an ionic solution.
In our daily routine, we do a workout, this reduces the level of electrolytes in our body because during exercise body produce heat and we sweat.
This is the main cause of muscle cramps in our body.
In severe conditions like nausea or vomiting, headaches, blood pressure and when feeling fatigue.
We mostly choose artificial methods for rehydration our bodies like powders, liquids, tablets, and capsules these are mixed with water
But today I will help you guys, how you can balance electrolytes amount in the body by consuming natural fruits and vegetables in your daily life.
Firstly you should know the meaning of electrolyte!
What Is The Electrolyte?
Salt is an ion when mixed in a fluid it tends to break into their component ions which form the electrically conductive solution.
Let’s understand with an example electrolyte solution is also known as the saltwater solution where when salt (NaCl) dissolved in water it dissociates into two component that is positive ion sodium (Na+) and negative ion chloride (Cl-)
What function performed by electrolyte?
We have come to know that electrolytes are chemical which keeps our body charge.
Electrolytes help our body to function normally like hydrate body, balance blood pressure and most importantly repair our damaged tissue.
Electrolyte level can be low or too high it always depends upon the osmotic pressure movement.
How the fluid is moving inside, outside or between cells it also helps in maintaining the function of muscles and neurons.
The major form of electrolyte are:
According to Keto Vale, the 3 most required electrolytes are magnesium, sodium, and potassium.
Your body needs between 2-4g of sodium, 4.7g of potassium and 300mg of magnesium per day to function properly.
Top 5 Foods that increase electrolytes in your diet:
Milk is a strong electrolyte which is rich in calcium and help in building healthy bones.
When we add chocolate to milk it doubles the nutrient level of calcium, vitamin D, Omega-3s and plays important role in heart functioning.
Chocolate milk is richer in potassium which is the most important electrolyte for our body.
This keeps the balance between the fast absorbing and slow absorbing proteins.
While sweating body loses a large amount of electrolyte, however, salt help body to hold water and keep the body hydrated for a longer period of time.
Hence fruits are having natural electrolytes in the form of juices. Fruits like:
Strawberries: Contain antioxidant vitamin C
Cherries: Contain a small amount of calcium, magnesium, and sodium
Bananas: Good source of potassium
Mangos: Rich in vitamin C, antioxidants and electrolytes.
Watermelon: 92 percent water, antioxidants like vitamins A and C
Salad can be prepared of different types according to your taste.
Here you will get to know about which salad type have good electrolytes?
When we talk about adding sweet potatoes, black beans, beets and leafy greens to salad these all are rich in potassium.
If you love eating nuts and whole grains, you can add it into your salad diet because these are having high magnesium which balance protein amount in the body as well as muscle contractions.
Every cell in our body need the energy to perform its function, cells need electrolyte which is known as phosphate carrying ATP molecules.
Eating yogurt before exercise is a good choice because it contains phosphorus and calcium which rebuild muscles.
Other electrolyte found in yogurt which contains an excellent source of vitamin D, B2, and B12.
This seeks natural, low-fat yogurt and can make your breakfast health with fruit topping on it.
Most of us suffer from dehydration to overcome this we find alternative methods to rehydrate our body.
A simple method is to take drinks which are potassium-rich and the best option is coconut water.
As potassium electrolyte is lost during exercise which leads to muscle cramps and injury.
So coconut water has potassium which stores carbohydrates for energy and balances electrolyte concentration in our body.