Why are electrolytes good for you? Maintaining adequate levels can maximize your health

Kiran Campbell, RDN - Registered Dietitian Nutritionist

Learn where to find electrolytes in everyday foods and why they are good for you. Read on to find out which ones are essential for maximizing health benefits.

What are electrolytes, and why are they good for you?

Electrolytes are minerals that carry an electric charge. While they do not provide us with energy the same way calories do, our bodies need electrolytes to help maintain several bodily functions, including fluid balance, nerve function, muscle contraction, and acid-base balance.

Electrolytes are crucial for many bodily functions, yet they often don't get the attention they deserve until an imbalance strikes. Understanding the role of electrolytes and why they are beneficial for keeping your body running smoothly is valuable whether you work out, work outdoors, or simply aim to maintain overall health.

The primary electrolytes are sodium, potassium, calcium, magnesium, chloride, and phosphorus.

Essential electrolytes and their functions

Sodium

Sodium is a mineral that helps regulate fluid balance in our bodies. It also helps maintain blood pressure and supports nerve function and muscle contractions. Your sodium level is the best indicator of your hydration status.

Besides the salt shaker, sodium is found in nearly every food group. Processed foods contain very high amounts, which are among the least healthy foods consumed. Healthier sources of sodium include olives, nuts and nut butter, canned beans, and cottage cheese.

Potassium

Like sodium, potassium is also essential for maintaining fluid balance. It also supports nerve and muscle function and is a critical component of heart health.

Most people realize that bananas are high in potassium. However, there are many other excellent sources of potassium, including oranges, potatoes, spinach, tomatoes, avocados, yogurt, salmon, and beans.

Calcium

We all need calcium, especially children, teens, and women aged 50 and older. Adequate levels of this mineral help with muscle contractions, nerve function, and building strong bones and teeth.

Dairy products like milk are a great source of calcium. You can also get calcium from leafy green vegetables, almonds, canned fish with bones, and fortified foods.

Magnesium

This underrated micronutrient is responsible for over 300 biochemical reactions in our body. Magnesium supports muscle and nerve function, regulates blood sugar levels, and helps control blood pressure.

Some of the best sources of magnesium include nuts, seeds, whole grains, beans, fortified cereals, and leafy green vegetables like spinach and kale.

Chloride

Chloride is another essential electrolyte that pairs with sodium to help maintain fluid and pH balance. It also forms an integral part of our stomach acid for proper digestion. Chloride is the other component in table salt (sodium chloride). A deficiency in this mineral is rare, especially in those following a Western diet. Eating seaweed, tomatoes, lettuce, and olives can also help you get adequate chloride.

Phosphorus

Along with calcium and vitamin D, phosphorus helps maintain the strength of cell membranes, bones, and teeth.

While meat-eaters tend to get more phosphorus than needed, some individuals may need more. Foods rich in this essential electrolyte include meats, fish, seafood, beans, nuts, and seeds. Note that many processed foods contain phosphate additives to preserve moisture or color.

Health and lifestyle considerations

Certain health conditions, such as kidney disease, diarrhea, and vomiting, can disrupt electrolyte balance. In such cases, careful management and consultation with your doctor may be necessary.

A poor diet can also lead to electrolyte imbalances. A balanced diet, including various fruits, vegetables, nuts, seeds, dairy, and lean meats, helps maintain optimal levels.

Lastly, if you participate in intense physical activity, you lose essential electrolytes through sweat. Replenishing them prevents dehydration and helps maintain muscle function.

Tracking your electrolytes

You can keep track of any of these electrolytes with a MyNetDiary Premium membership by using the following steps:

Dashboard > My Weight Goal and Plan > Nutrition Strategy

This video can also help you set up and track any nutrient you like from your MyNetDiary dashboard.

Electrolytes are key nutrients!

Electrolytes may be small, but their impact on our health is enormous. From ensuring proper hydration during exercise or illness to supporting nerve and muscle function, maintaining a balance of these essential electrolytes is crucial for overall well-being. Understanding the role of electrolytes and incorporating a balanced diet, including foods rich in these vital minerals, can help keep your body functioning at its best.

Why are electrolytes good for you? Maintaining adequate levels can maximize your health

What are electrolytes, and why are they good for you?