When it comes to the human body, electrolytes are minerals that carry an electric charge when they enter our bloodstream, affecting fluid balance, blood pH, blood pressure, muscle tissues and brain cells.
The kidneys and several hormones regulate the concentration of each electrolyte, but imbalances happen when certain electrolytes become higher than what the body can regulate.
The most common symptom of an electrolyte imbalance is dehydration, most frequently caused by exercise, excessive alcohol consumption, intense sweating, diarrhea, vomiting, intoxication or starvation.
The primary electrolytes for our health are sodium, potassium, calcium, magnesium, phosphate and chloride.
Potassium
Potassium is one of the seven essential macrominerals, and also an electrolyte. Its main function is to regulate fluid balance and control the electrical activity of the heart and other muscles.
A diet high in potassium has been linked to lower risk of stroke and lower blood pressure, as well as other health benefits like protection against loss of muscle mass, preservation of bone mineral density, and reduction of the formation of kidney stones.
On the other hand, potassium deficiency can lead to fatigue, weakness and constipation. Luckily, it is widely available in a lot of common foods, like bananas, squash, spinach, sweet potatoes, coconut water, pomegranate and dried apricots.
Magnesium
Magnesium is an important mineral and electrolyte, vital for many bodily functions. It creates energy by activating ATP (adenosine triphosphate), the cellular energy source.This allows enhanced physical performance because of increased energy, but also because it plays a critical role in the contraction of muscles, prevention of cramps and it contributes to anti-inflammatory properties in muscles and joints to help decrease pain levels.
Symptoms of magnesium deficiency include fatigue, muscle cramps, muscle weakness, high blood pressure, asthma, irregular heartbeat, and it has even been linked to mental disorders.
We can make sure we consume enough magnesium by incorporating foods like spinach, avocado, almonds, pumpkin seeds, black beans, tofu, and bananas.
