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How to restore the balance of electrolytes
May 14, 2019
Restoring the balance of electrolytes in our body is indispensable. Electrolytes are minerals that are present in the blood and other body fluids.
Its importance is that They help regulate the acidity in the blood, the amount of water in the body and the activity of the muscles.
Now, how do we lose electrolytes? We do it through sweat.
If we perform a high physical activity, the loss of electrolytes increases. Therefore, it is necessary that we learn to restore them properly so that they are back in balance.
How to restore the balance of electrolytes
1. Consume more potassium
If we seek to restore the balance of electrolytes we must think of potassium, a mineral that contains them. Therefore, after physical activity it is very positive that we eat a banana, since this type of fruit is rich in potassium.
However, we can find this mineral in other foods:
Papaya: Taking half papaya is enough to benefit from the potassium that it offers.
Prunes: To obtain the recommended amount of potassium it would be convenient to take a cup of this food (180 g).
Mango: If it is large we must take half mango, if it is medium we can take it whole.
Orange: We can also choose to make an orange juice or take an orange to increase our potassium levels.
These are some of the foods that contain more potassium, although there are some more that perhaps we did not know like the pear, the raisins or the melon.
The appropriate thing is to consume them in moderation, and if we can do it after having sweated in excess after having done physical exercise, for example, much better.
2. Betting on calcium to restore the balance of electrolytes
Today many people believe that they can not consume calcium because they suffer from lactose intolerance.
However, they do not realize that calcium can not only be found in milk or yogurt.
There are many other ways to get the calcium our body needs.
If we need to restore the balance of electrolytes calcium will help us a lot, along with potassium.
So, then, we will see what foods contain it to start introducing them more recurrently in our diet:
Dairy: If we do not suffer from lactose intolerance we can drink milk, yoghurts or cheese.
Vegetables: We can find calcium in broccoli, kale, spinach or cabbage.
Surely you did not know that some vegetables are very rich in calcium.
Besides that we must introduce them abundantly in our diet, it is important that we know what this type of food can contribute.
How many vegetables do you eat daily? The recommended amount is, at least, the equivalent of two cups.
3. Increase magnesium intake
Magnesium is another mineral that helps us restore the balance of electrolytes.
In addition, it is very important, since it allows the muscles to receive both the calcium and potassium mentioned above. Therefore, it is essential for athletes.
The amount of magnesium that we should consume is around 350 mg daily.
As we can see, although we should include this type of minerals in our diet, it is important not to exceed our consumption.
The fact of increasing your intake refers to introduce them into our diet on a regular basis if we did not do it so far.
Some of the foods that contain magnesium are:
Avocado: It is an ideal fruit to spread or add to salads.
Nuts: Almonds, nuts or peanuts provide a lot of energy and magnesium.
Green Leaf Vegetables: Consume lettuce, watercress or celery, among others, to increase your levels of this mineral.
If we already consume the right amount of potassium, calcium and magnesium we should not increase your intake, just keep it.
Healthy life habits
Just as it can benefit us to consume foods rich in these minerals, it can also harm us if we exceed too much.
As we have seen, restoring electrolyte balance or needing to do so is a good way to acquire better eating habits.
Well, we always tend not to eat enough vegetables or, even, there are days when we did not taste a piece of fruit.
In the market we can find a wide variety of foods rich in calcium, potassium and magnesium that will help increase our electrolytes, but also to feel and feed better.
Do you already consume these minerals in their proper amounts? Have you ever been worried about the balance of your electrolytes?