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10 Foods High in Electrolytes to Beat Dehydration and More

Foods High in Electrolytes

Electrolytes are often associated with hydration. This is not the only thing that having enough amount of electrolytes in the body gives, as it also allows proper muscle contraction, maintains acid and fluid balance, and promotes proper function of the nervous system. Imbalance or low level of electrolytes may cause numbness, palpitation, fatigue, and muscle cramps. Some of the main electrolytes in the system are chloride, phosphorus, magnesium, calcium, and potassium. To determine the amount of electrolytes that foods have, the amount of the said minerals that they contain can be calculated and compared with the percent daily value (DV) recommended. Here are some of the foods that are high in electrolytes.

1. Yogurt

One cup or 245 grams of yogurt contains 189 mg of sodium, which is 7% of DV or recommended daily intake; 625 potassium that’s 17% DV; 47 mg, which is 12% DV; 488 mg calcium that’s 49% DV; and 385 mg, which is 39% DV. This totals to 125% DV of electrolytes. If 100 grams of yogurt is taken, you’ll get 51% of the recommended daily electrolytes intake. It’s also rich in vitamin B-2 and B-12, and it’s good for digestion.

2. Scallops

Eating 85 grams or 3 ounces of scallops will give you 567mg of sodium, which 24% DV; 267mg of potassium that’s 8% DV; 31mg of magnesium that’s 8% DV; 9mg calcium, which is only 1% DV; and 362 mg that’s 37% DV. The calcium, magnesium, and potassium content may not be that high, but the other minerals are, totaling to 77% DV of electrolytes. For 100 grams of scallops, you’ll reach almost the recommended DV as it totals to 90% DV. It is also rich in vitamin B12, which is good for the heart.

3. Butternut Squash

One cup or 205 grams of cubed butternut squash contains 492mg of sodium, which is 21% DV; 582mg of potassium that’s 16% DV; 59mg magnesium that’s 14% DV; 84mg of calcium, which is 6% DV; and 55 mg phosphorus that’s 6% DV. This totals to 66% DV of electrolytes and 32% DV for 100 grams of butternut squash. It’s also rich in fiber and vitamin A, and it’s vital for the hair and skin health.

4. Unsweetened Soymilk

A cup of 243 grams of unsweetened soymilk contains 153mg of sodium, which 7% DV; 284mg potassium that’s 7% DV; 32mg of magnesium that’s also 7% DV; 299mg of calcium that’s 29% DV; and 250mg of phosphorus that’s 24% DV. This totals to 75% DV of electrolytes or 31% DV for 100 grams of unsweetened soymilk. It’s also rich in good fats for the heart’s health.

5. Swiss Cheese

One serving of Swiss Cheese, which is 28 grams will give you 280mg of sodium that’s 12% DV; 31mg of potassium that’s 1% DV, 10mg of magnesium, which is 3% DV; 269mg of calcium that’s 27% DV; and 169mg of phosphorus, which is 17% DV. The total DV for electrolytes is 59% or 211% for 100 grams of Swiss Cheese. It’s also a good source of protein and vitamin B12.

6. Beet Greens

One cup or 144 grams of cooked beet greens gives almost the complete daily electrolytes that you need. It contains 347mg of sodium that’s 14% DV; 1309 of potassium, which is 37% DV; 98mg of magnesium that’s 24% DV; 164mg of calcium, which is 16% DV; and 59mg phosphorus, which is 6% DV. This totals to 98% DV of electrolytes or 68% DV in 100 grams of beet greens.  They are also rich in vitamins C, B1, B2, and B6, as well as copper, and fiber.

7. Spinach

A cup of 180 grams cooked spinach gives more than the recommended intake of electrolytes per day. It contains 126mg of sodium, which is 5% DV; 839mg of potassium that’s 23% DV; 157mg of magnesium, which is 40% DV; 245mg calcium that’s 25% DV; and 101mg of phosphorus, which is 11% DV. This totals to 104% DV of electrolytes or 58% DV for 100 grams of cooked spinach. This is also a good source of iron, thiamin, and vitamins B6, K, E, C, and A.

8. Swiss Chard

A cup of chopped swiss chard, which is equivalent to 175 grams, contains 313mg of sodium that’s 12% DV; 961mg of potassium, which is 28% DV; 151mg of magnesium, which is 39% DV; 102mg calcium that’s 11% DV; and 58mg phosphorus that’s 5% DV. This totals to 98% DV of electrolytes or 54% DV per 100 grams of swiss chard. It also contains vitamin E, A, C, and iron.

9. Coconut Water

One cup of coconut water, which is 240 grams, has 252mg of sodium that’s 10% DV; 600mg of potassium that’s 17% DV; 60mg of magnesium, which is 14% DV; 58mg of calcium that’s 5% DV; and 48mh of phosphorus, which is 5% DV. This totals to 50% DV of electrolytes or 21% DV per 100 grams of coconut water. It’s also a fantastic source of folate and selenium.

10. Dill Pickles

One 4-inch long dill pickle that’s about 135 grams contains 1092mg of sodium, which is 46% DV; 158mg of potassium, which is 4% DV; 9mg of magnesium that’s 3% DV; 77mg of calcium, which is 8% DV; and 22mg of phosphorus that’s 3% DV. This totals to 63% DV of electrolytes or 47% DV per 100 grams of dill pickles. It’s rich in vitamins and minerals, and it has antioxidant property that can prevent cancer and regenerate damaged cells. 

Thoughts to Ponder

Staying hydrated is one of the key benefits of having enough electrolytes in the body. Moreover, it can help in the overall proper function of the system, which is why it is best that you have the recommended electrolytes level. Add these foods high in electrolytes in your regular diet to ensure that you are getting what’s recommended and prevent the problems caused by electrolytes imbalance or deficiency.

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