5 Best Foods to Replenish Electrolytes

Electrolytes are minerals that have an electrical charge. They are essential for keeping the body healthy and are extremely vital. Responsible to spark cell function throughout the body. They also play an important role in …

Replenish Electrolytes

Electrolytes are minerals that have an electrical charge. They are essential for keeping the body healthy and are extremely vital. Responsible to spark cell function throughout the body. They also play an important role in supporting hydration in the body. Along with that electrolytes are also responsible for stimulating muscle contractions and keeping the heart beating. 

A number of food options do contain electrolytes like turkey, oranges, and spinach. A lot of other options available are full of electrolytes including food and drinks. A serum electrolyte test is used to understand the presence of the electrolytes in the body. The serum electrolyte test price is quite affordable in Pakistan. The most important electrolytes in the body include: 

  • Sodium
  • Potassium
  • Calcium
  • Chloride
  • Magnesium
  • Bicarbonate
  • Phosphate

Now, getting the right amount of electrolytes is quite crucial for the body and vital for health. 

Electrolytes from Food

When it comes to food, there is a big list of foods that can help in compensating for the right number of electrolytes needed for the body. These include.

1- Dairy Products

Dairy products are products related to the milk family. The use of dairy products is quite beneficial for the body. The best dairy foods that you can take include, yogurt, cheese, and milk. These include calcium which is an important electrolyte. 

Other electrolytes present in dairy products include sodium, phosphorus, and magnesium. 

2- Vegetables

Vegetables especially leafy greens can play a huge role in keeping the electrolytes balanced in the body. The best vegetables to come include, magnesium, calcium, and other electrolytes. 

Other vegetables that you must eat in order to keep the electrolyte balance in the body include sweet potato, squash, and avocado. All of these vegetables are rich in potassium. Potatoes are one vegetable that is quite high in phosphorus and magnesium. If you use them with the skin then they are quite high in potassium. 

3- Lentils and Beans

Soya beans, kidney beans, and lentils have a lot of electrolytes. Phosphorus, magnesium, and potassium are found in good quantities in beans and lentils. Tofu is also one such food that is full of calcium. Tofu when it is manufactured also contains calcium sulfate as a coagulant. 

Try and add lentils and beans to your diet if you want to get back those lost electrolytes from the body. Make sure o add them to your salads, or you can cook them separately. 

4- Salty Foods

Table salt is full of sodium and this is known to everyone. Salt contains almost 40% of chloride and 60% of sodium. Salty foods like olives and pickles are also great sources of electrolytes. So, if you dislike either two, I would suggest you try them out again so that you can get your electrolytes balanced.

Make sure to add salt to your food carefully as to much salt can be risky for those with hypertension. Also, make sure to discuss with your doctor before you start using salt to overcome your electrolyte deficiency. 


Nuts and seeds can also add to increasing the electrolytes in the body. They are a great source of magnesium. And some dry fruits have moderate amounts of phosphorus in cashew nuts. 

Now, juts and cashew can be taken raw and also can be made part of other food dishes. You can use them in shakes and also in other drinks. 

Other Drinks

Some drinks are naturally quite high in electrolytes. Some of the other drinks go through special formation in order to provide us with electrolytes. Drinks that are naturally high in electrolytes include: 

Orange juice – It is high in calcium and potassium

Soy milk – It is high in potassium and magnesium

Milk – It contains potassium and calcium

Cocoa water – It is low in sugar and high in magnesium, potassium, and calcium

Tomato juice – It is high in sodium

Drinks that are promoted as energy drunks are also surprisingly very high in electrolytes. This is why they are marketed to athletes as they lose electrolytes while exercising. So they take these drinks before, during, and after exercise and any physical activity. 

You can also add ORS to your diet if you think that you are losing electrolytes fast. Also, you can make electrolytes drinks at home also if you are short on cash.


Electrolytes are extremely important for the body. You can add them to your diet by eating and consuming the foods and drinks that are mentioned above. Make sure that you eat foods on a daily basis that are high in electrolytes. If the loss of electrolytes in your body is due to diarrhea or dysentery then make sure to visit the doctor as soon as you can as the extreme loss of electrolytes can be extremely dangerous to health. Try out all the foods and drinks that you can and take good care of your electrolyte balance.

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