20 Best Foods Rich In Electrolytes

1. Banana

Banana contains a high amount of potassium, an integral electrolyte that helps muscles and nerves function and prevents cramps. They are a delicious meal you can carry during your workout sessions to boost up those lost electrolytes.

Moreover, they also offer good carbs for energy. So, take this fruit to replenish your electrolytes the natural way (ditch the sugary goods), and continue to remain active and healthy.

2. Pistachio

Pistachios are tiny nuts that are an amazingly mighty source of electrolytes, particularly magnesium and potassium. Don't be fooled by their size, as they pack quite a punch in health benefits.

A single serving of pistachios can aid in maintaining healthy blood pressure and nerve function. Moreover, they are also loaded with antioxidants, healthy fats,  and protein for a balanced diet.

3. Yogurt

Yogurt is a dairy product that is a rich electrolytes food. This creamy treat is a natural source of important nutrients like calcium, magnesium, potassium, and phosphorus. 

Assisting in the maintenance of muscle function, nerve function, and hydration, Yogurt is a good answer if you seek to replenish your lost electrolytes.

This food does not contain sugar (unless added). They can be a great choice of food at breakfast, post-workout, or even dinner as dessert.

4. Coconut Water

The clear whitish liquid found inside a young coconut is quite tasty, refreshing, and healthy. Coconut water is considered "nature's sports drink", and rightfully so. They contain large quantities of potassium, sodium, and magnesium.

Coconut water helps your body to function well via rehydration, retain body fluids, and maintain the heart's function. They also have low calories and fat and are optimal compared to other commercial sports drinks.

5. Watermelon

Whenever we think of watermelon, we get an image of refreshment and a juicy slice in a hot summer. This fruit is famous in places with hot weather and offers coolness. They have about 90% water, and this is the reason why they are hydrating.

Likewise, it is also regarded as a food with electrolytes. Watermelon contains potassium, magnesium, and a little bit of sodium to help you remain active throughout your busy day. Enjoy this fruit through cubed slices or a drink. 

6. Tomato

Tomatoes are a great food with electrolyte that are widely used while making tasty dishes. They have a high quality of potassium (about 300 mg) that supports the well-being of the heart, nerves, and muscles.

Moreover, this fruit (yes it is one) is naturally hydrating, making it a tasty way to combat electrolyte loss and dehydration. Take some tomatoes every day, and you will feel energized. Their low calories and vitamins offer extra nutrients.

7. Dried Plums

Dried Plums are another top food that is rich in natural electrolytes. AKA prunes, these tiny delicious fruits are especially rich in potassium. It helps to regulate fluids, nerve signals, and muscle function.

They also have a small amount of sodium and magnesium that helps in energy production. These fruits are also linked to bone health, especially among post-menopausal women.

8. Potatoes

A food widely used in vegetables or as stand-alone dishes, potatoes are one of the world's famous foods abundantly available. They also have great health benefits, one of them being rich in electrolytes.

This food is packed with potassium and aids in supporting muscle function and fluid regulation. Likewise, they also have magnesium presence. it should be noted that potatoes should not be deep fried (or filled with fat toppings) to maintain calories.

9. Milk

Milk is a delicious drink that has become one of the primary foods for electrolytes. It is primarily produced from cows and buffaloes. Milk is also the source of many dairy products like yogurt, cheese, and more.

Rich in calcium and potassium, Milk offers numerous other nutrients too, including proteins and carbohydrates. Take a glass of milk after your workout or even during lunch times to remain hydrated and energized.

10. Beets

Packed with a rich amount of magnesium, potassium, and sodium, Beets is a great root vegetable to take for maintaining overall health. They help to prevent dehydration, especially during physical activity. 

One cup of cooked beets usually offers around 422 mg of potassium, which aids in regulating blood pressure and muscle function. Likewise, about 78 mg per cup of sodium also helps in fluid balance and nerve function.

11. Strawberries

Tasty, small, and red, Strawberries are great fruits with multiple nutrients. They are packed with crucial electrolytes like potassium that assist in better nerve transmission, muscle function, and hydration.

They also contain magnesium which further helps the body, by regulating blood sugar levels and aiding in proper bone health. You can carry these tasty fruits during your workout sessions, or eat them during breakfast or dinner for better health.

12. Orange

Oranges are rich in Vitamin C and found in the winter season. However, they also have adequate electrolytes for re-energizing the consumer. Taking an orange per day will certainly boost your overall health.

This fruit contains potassium, a key nutrient for nerve signals, muscle function, and fluid balance. They also have fiber which offers extra health benefits. Include this fruit in your diet through slices or drinks for a balanced sugar intake.

13. Sweet Potatoes

Another root vegetable like Beets, Sweet Potato is a good natural source of electrolytes, including potassium. This mineral helps to regulate fluids and muscle function. 

Likewise, Sweet Potatoes also feature magnesium which aids in glucose control and blood pressure maintenance. They also provide other important nutrients like Vitamin along with their fibers. So, include this food in your daily life (juice works great too!).

14. Avocado

A fruit with a creamy texture and superb taste, Avocado is also a powerhouse in electrolytes. These fruits have a high quantity of potassium, even more than bananas. This mineral aids in proper nerve and muscle function.

A half cup of avocado can offer up to 360 mg of potassium, making it a powerful food for re-energizing your body. They also contain fiber and healthy fats, which offer bonus benefits for your overall health.

15. Kiwi

Loaded with Vitamin C, Kiwi is another food option for replenishing your lost electrolytes. They contain potassium, even more than bananas. Eating one Kiwi fruit per day will certainly boost your health.

You can consume Kiwi in the mornings, afternoons, and even as a dessert meal. This item will regulate your fluids and muscles to give you a working edge. Vitamin C will aid in boosting your immune system.

16. Bone Broth

A unique soup dish made from the bones of animals, it is a nutrient-rich food with electrolytes. They contain huge amounts of calcium, potassium, magnesium, and even sodium. These minerals are essential for proper hydration, muscle function, and nerve transmission.

Moreover, its collagen can also aid in supporting joint health. You can incorporate bone broth during various occasions, like a morning drink or soup to elevate your lunch.

17. Pickles

With plenty of sodium, magnesium, and potassium, Pickles is an underrated food when you seek to replenish your electrolytes. This food can help with fluid balance, and rehydration, and prevent muscle cramps.

You can take picked as a side dish for your breakfast or dinner. Look for a low-calorie pickle to have a balanced diet and remain energetic. It's important to note that sodium can be high in some pickle dishes.

18. Tofu

Tofu is a unique food to get electrolytes for a healthy diet. It is rich in calcium and magnesium, which helps in bone and muscle support. It also contains a small amount of phosphorous that provides energy.

Likewise, Tofu also features other integral nutrients like manganese and selenium. They also contain protein and are a great meal to take for your overall well-being.

19. Spinach

Spinach are nutrient-rich leafy green vegetables that play a critical role in a person's well-being. They are packed with magnesium, calcium, and potassium which help in balancing fluids and conducting the proper functioning of muscles and nerves.

There are various types of spinach in the market to choose from. You can cook it and eat it for breakfast or dinner. You can also find some raw spinach used in salads. It's crucial to note that overcooked spinach will not offer good electrolytes.

20. Dried Apricots

One of the finest foods with electrolytes, Dried Apricots are chewy meals that can help you gain essential electrolytes after a good workout or hot weather. These Apricots feature ample amounts of potassium for hydration and muscle contraction.

They also feature other elements like antioxidants and fiber, which offer a nutritious diet. So carry some of them in your duffel bag the next time to go for a workout session or long walks.