Natural Foods That Are Rich in Electrolytes.

Motivation is good, especially if it involves regular workout. Data suggests that the preparation for workout is as critical as the workout itself. The easier it is to get your favorite hydration drink and your gear, the faster it is to get on that bike or begin that run.

But what do you do when you do not have your favorite electrolyte mix on hand? Maybe that delivery from Amazon did not show up on time. Or if you are stuck in a shutdown during a pandemic with all the time in the world for exercise-What if you dread your recovery or that you are one of those who cramp or feel tired after a workout? 

Well, with any luck, you will most likely have any of these four natural foods that can still supply the necessary electrolytes you need and hasten your recovery.

1. Orange: One of our “go to” fruits, but for a reason. Orange is a nature’s miracle. It is a great source of sugars (simple and complex) to help you with that instant energy burst. More importantly, orange is packed with potassium to help with muscle function. It also has a small amount of magnesium that can prevent cramping.

This citrous fruit delivers citric acid (no surprises there) which is good for kidneys and maintenance of your acid-base status. And some sodium allows replenishment of salt lost in sweat and helps recover faster.

Oranges (and most citrous fruits) are rich in vitamin C, a potent antioxidant that reduces free oxygen radicals in tissues particularly along your tendons after a workout. This can help reduce soreness.

2. Coconut: Why is coconut a superfruit? Because of a few astonishing things- coconut has a slew of trace elements (zinc, selenium and copper etc.) that are vital for our body. Luckily, we only need a small amount of these. 

It is rich in magnesium and potassium that not only allow muscles to perform well but also help in their recovery. Moreover, complex sugars in coconut serve as prebiotic feeding the healthy bacteria in our gut and strengthen our immune system.

Coconut water is a good source of natural electrolytes. The only vital electrolyte it is deficient in is sodium. This is why it is great for those with a heart condition, but may not be that effective in athletes, who lose significant amounts of sodium in their sweat.

3. Banana: this is no secret. There is a reason we see athletes on the sidelines eating a banana between their sessions. It is particularly prominent as a snack among tennis players. 

Banana is rich in complex sugars, fiber as well as electrolytes such as potassium and magnesium. One averaged sized banana can provide about 400 mg of potassium and 30 mg of magnesium. It also has some plant based protein that helps nourish muscles. The trace elements in the banana support immunity.

The sugar in bananas helps energize naturally and the complex oligosaccharides serve as a vegetarian prebiotic allowing good bacteria in the gut to flourish.

4. Avocado: There may be some confusion whether to classify avocado as a fruit or a vegetable, but there is no confusion as to its ingredient profile. Avocados are rich in potassium and magnesium and those who are deficient in these electrolytes are frequently advised to utilize it in their diets. 

Avocados also contain complex oligosaccharides as a prebiotic and natural fiber. Avocados have healthy fats that promote a healthy skin in addition to supporting our cardiovascular system. This probably makes Avocados the best of the best when it comes to natural foods!

Electrolytes can be obtained from natural foods particularly if they are included in the diet on a regular basis. It is difficult to use them during a workout or “on-the-go”. For these times, an electrolyte mix such as MAGNAK® can support intense cardiovascular workouts by replenishing the body with magnesium, sodium and potassium, all three vital electrolytes that are depleted with exercise.

By: Sourabh Kharait, MD, PhD-Founder/CEO.

Dr. Kharait is an MD and a practicing Nephrologist in Northern California. He completed his Residency in Internal Medicine and Fellowship in Nephrology from the University of California, San Francisco. He has a PhD in Molecular Physiology from the University of Pittsburgh and specializes in treating patients with electrolyte disorders and kidney diseases.