Electrolytes are like tiny, powerful batteries in your body. As minerals that carry an electric charge, they allow for proper heart, muscle and brain function. Certain medications, kidney problems and fluid loss from heavy perspiration, diarrhea and vomiting can cause electrolyte imbalances, triggering symptoms such as weakness, confusion and irregular heart rhythms. Because you reap electrolytes from fluids and foods, dietary changes can help prevent or reduce imbalances. Before changing your diet, seek guidance from a qualified health care professional.
Potassium
Most electrolyte problems involve calcium, sodium or potassium, according to the U.S. National Library of Medicine. If you are 18 or older, you probably need the standard recommended 4,700 mg of potassium each day. If you have a potassium deficiency, also called hypokalemia, fruits, vegetables, fortified cereals, nuts and seeds can help restore normal levels. One medium baked potato provides 926 mg of potassium. A half cup of raisins or prunes provides 500 to 600 mg. Bananas, lima beans, tomato juice and acorn squash also are potassium-rich.
Sodium
Meeting the standard recommended 1,500 mg of sodium per day and replenishing lost sodium can be accomplished by eating a broad variety of foods. Sodium exists naturally in most foods, including grains, dairy products and vegetables, and enhances the flavor and shelf-life of many commercially prepared foods. Eating three medium carrots supplies about 100 mg of sodium. Two slices of bread, one cup of cereal and one dill pickle each provides 250 to 350 mg. High-sodium foods, containing 1,000 or more mg per serving, include pretzels, canned soup, potato chips and ham.
Calcium
The electrolyte calcium is prevalent in dairy products, fortified juices, sardines and soy products. Most adults require 1,000 to 1,300 mg of calcium each day. Milk, yogurt and cheese are top calcium suppliers in the United States, according to the Office of Dietary Supplements. One cup of plain low-fat yogurt provides 415 mg. Nondairy calcium sources include Chinese cabbage, broccoli, kale, fortified soy milk and tofu.
Magnesium
Although imbalances involving magnesium are less common than sodium, calcium and potassium, most Americans probably fail to meet their daily needs, according to the University of Maryland Medical Center. Most adults should aim for 320 to 400 mg of magnesium each day. A 3-oz. serving of halibut provides 90 mg. Almonds, cashews, spinach and soybeans provide 75 to 80 mg per serving.
References
- U.S. National Library of Medicine: Fluid and Electrolyte Balance
- Linus Pauling Institute at Oregon State University: Potassium
- Linus Pauling Institute at Oregon State University: Sodium
- Office of Dietary Supplements: Calcium
- University of Maryland Medical Center: Magnesium
- Office of Dietary Supplements: Magnesium
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