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Electrolytes are essential minerals with a natural positive or negative electrical charge and play a vital role in regulating chemical reactions and maintaining the balance between fluids. These substances are responsible for maintaining several bodily functions, such as nerve function, muscle contractions, bone health, and energy production. Our bodies get electrolytes from our food and drinks. Here are some common electrolytes you can get from meals:
- Potassium is essential for nerve and muscle functions such as heartbeat. The excellent source of it are bananas, oranges, sweet potatoes, avocados, beans, lentils, tomatoes, prunes, melons, fish , greek yoghurt, and green vegetables.
- Chloride plays a role in maintaining proper fluid balance, aiding digestion, and supporting nerve function. You can find it in table salt, seaweed, olives, rye bread, tomatoes, lettuce, celery, and swiss chard.
- Sodium has the important task of maintaining fluid balance and muscle contractions. However, excessive sodium intake can be harmful and create some health issues like high blood pressure and cardiovascular diseases. That’s why it is important to consume sodium in moderation.
Sodium is present in table salt, processed food such as packed snacks, frozen meals, and canned soups, which are using it for flavour and preservation, pickles and pickled vegetables, cheese, cured meats, snack food like chips and salted nuts, instant noodles.
- Citrates are salts, a weak organic acid found in citrus fruits like lemons, limes, oranges, and grapefruits. Overall, citrates are versatile compounds with a wide range of applications in the food and beverage industry, pharmaceuticals, medical treatments, and cleaning products. They contribute to the taste, stability, and functionality of various products.
It is important to maintain a balanced diet that includes a variety of whole foods to ensure you get a sufficient intake of these essential electrolytes. By choosing a diet rich in fruit, vegetables, nuts, seeds, whole grains, and lean proteins you can support your electrolyte balance and overall health.