Electrolytes are substances or salt by dissolving in fluid turn into ions – positive (cations) and negative (anions). In our body is found in blood, urine and body fluids. Maintaining the right balance helps maintain the chemical processes in the body, muscle and other body processes. Sodium (Na +), calcium (Ca ++), potassium (K +), magnesium (Mg2 +), chlorine (Cl-), hydrogen phosphate (HPO42-) and bicarbonate (HCO3-), they are electrolytes found in body .
These particles with an electric charge needed to maintain all higher forms of life, and their function is implementation and proper exchange of electrical signals into and out of cells. These important nutrients our body is supplied through consumption of food and beverages. But should be noted that not only important intake of electrolytes. Also their balance in the body which is achieved by proper diet and healthy lifestyle.
-The role of electrolytes in the body
The role of electrolytes and their balance have great importance for human body. They regulate the balance of fluids in your body, pH value of blood, the function of muscles and nerves. Also important for hormonal balance, enzymatic reactions, the utilization of glucose, bone mass, digestive tract, blood pressure, and building and regeneration of tissues.
In the body supplied by consuming food and beverages rich in electrolytes ,their level in the body is regulated by the hormones of the kidneys and adrenal glands.
Each electrolyte has own a role in the organism.
Sodium (Na +)
Sodium is responsible for the regulation of fluids in the body.He is essential to maintain the function of the muscle and nerves, absorption of glucose, amino acids and certain vitamins.
Sodium can be found in salt for cooking, vegetables, fruits and grains.
Potassium (K +)
Unlike sodium who located outside of cells, this is electrolyte who is the major cation in the cells. They are is indispensable for the functioning of the heart, muscle and kidney.
Potassium encourages detoxification and helps in regulating the pH of the blood and urine. He regulates blood pressure, stiffness of the joints, headache and participates in the degradation and utilization of carbohydrates.
Most present is in avocado, banana, orange, apricot, white beans, tomatoes, Swiss chard and spinach, but also in other fruits and vegetables.
Magnesium (Mg +)
Magnesium is responsible for the balance of body fluids, and functionality of muscles and nerves. It strengthens the immune system, heart, regulate blood sugar and maintain healthy bones and teeth.
Can serve as prevention of occurrence kidney stones, helps in the regeneration of the liver, maintain the health of the pancreas, stimulates digestion and relieves headache.
Some of the best sources of magnesium are Integral cereals, nuts, green leafy vegetables, legumes, coffee, tea, cocoa, raisins, bananas, carrots and parsley.
Calcium (Ca ++)
Calcium is the most important and most abundant mineral in the human body. He is responsible for the health of bones and teeth, and for the prevention of osteoporosis. Also helps in keeping the health of the heart, nerves and muscles.
He is necessary for normal blood clotting, as well as conducting impulses in the nervous system. He relieves pain in muscles and ankles, and helps in the prevention of allergies, depression and PMS. An important also for positive influence of certain bodily hormones and enzymes.
Calcium can be found in milk and dairy products, marine algae, nuts (almonds, hazelnuts), is found in fruits such as oranges, bananas, dried figs, and in vegetables such as broccoli, beans, peas, spinach, parsley, lentils.
This negative ion maintains balance and pH of body fluids. His task is a regulating digestion and maintaining healthy muscles and nerves.
Source of chlorine is salt and unprocessed a natural food.
Hydrogen phosphate (HP04-)
The largest amounts of phosphates are present in bones (85%), the rest is in the cells.He is an essential for the process of the formation of bones and teeth. Significant is for energy production, growth and tissue regeneration, as well as the work of the muscular and nervous system.
Can be found in foods rich in protein such as cheese, milk powder, the integral grain flour and cocoa.
Hydrogen carbonate (HCO3-)
His role is to maintain the pH balance whose negative changes can lead to unwanted health problem. Regulates digestion, relieves fatigue, headache, and slows the aging process.
– Imbalance of electrolytes – symptoms and consequences
For imbalances of electrolytes commonly understood disorders in the concentration of calcium ions, sodium and potassium. The disturbance of the remaining electrolytes is less honor problem, but if there are it result of an imbalance of mentioned three electrolytes.
Besides improper intake of nutrients, electrolyte balance may tip certain conditions, such as dehydration or increased hydration , increased sweating, vomiting and diarrhea.
Sometimes drugs can be culprits unbalance electrolytes for example diuretics. Lengthy and exhausting diets may also cause imbalance. Increased sweating, especially losing sodium chloride therefore is important to cater for entering them in the organism during the high summer temperatures and increased physical activity.
Symptoms of negative concentration of the electrolyte in the body include:
• cramps and muscle weakness
• problems with the digestive system: bloating, constipation, diarrhea
• Nervous system disorders
• nausea and vomiting
• rapid or slow heartbeat
• breathing problems
• restlessness and irritability
• loss of appetite
• deconcentration and disorientation
– Deficiency of important electrolytes in the body
Hypokalaemia is is a shortage of potassium caused by insufficient intake or increased fluid loss (diarrhea vomiting) or kidney disease.
Symptoms are weakness, fatigue, cramps your muscles and stomach,the activity of the body’s is slower, digestion disorders, slow heartbeat and elevated blood pressure.
Hyponatremia is a lowering of the sodium concentration in the body, and is most commonly the result of fluid retention in the body.
Symptoms include fatigue, headache, nausea, vomiting, weakness, muscle cramps, restlessness, poor appetite, disorientation, disturbance of attention, breathing and walking.
In more severe cases of hyponatremia may cause fainting, coma and death.
Hypocalcaemia is a lack of calcium.Not enough intake, impaired absorption or increased excretion of this mineral may result in hypokalcemia.
Symptoms of calcium deficiency are weakness and muscle cramps, tingling of the fingers, a weakened appetite, convulsions, lethargy, irregular heartbeat, respiratory problems.
– An excess of electrolytes in the body
Hyperkalemia is an elevated concentration of potassium, due to excessive intake of this mineral, especially in the case of impaired kidney function which in normal cases are worry for elimination of excess potassium.
Some drugs also acting on the kidneys lead to an increase in potassium concentration (diuretics, pressure drugs). Symptoms are tiredness, tingling, weakness.
Hypernatremia is an increased level of sodium, due to insufficient water intake into the body, increased fluid excretion, intake of hypertensive fluid, and some diseases such as Cushing’s syndrome.
Symptoms are manifested through general weakness, lethargy and the appearance of edema.
Hypercalcemia is an elevated level of calcium in the body.This disorder can be due to excessive calcium intake due to increased activity of the parathyroid gland, and it often occurs as a side effect of certain diseases.
Symptoms include lethargy, lack of appetite, nausea, vomiting, diarrhea, abdominal pain, digestive disorders, headache, drowsiness, frequent urination, low blood pressure, and irregular heartbeats.
– Sources of electrolyte
if you eat properly balanced food you have no reason to worry about the concentration of electrolytes in the body. Products who daily will find their place in the diet and containing sufficient amounts of electrolytes are:
• Vegetables: spinach, broccoli, beans, peas, potatoes, Swiss chard, tomato, pepper, fresh and pickled cabbage, beet, carrot, parsley, celery
• Fruits: orange, banana, prunes and apricots, peaches, nectarines, cantaloupe, watermelon, avocado, pineapple, raisins
• nuts: almonds, hazelnuts, walnuts Indian
• seeds: sesame, sunflower
• milk and milk products
• marine algae
• Coffee, tea, cocoa
• iodised salt for cooking
-First aid in lack of electrolyte
In case of increases of losses of electrolytes, it is important to compensate for their lack. Today a popular way for hydration and recovery of electrolytes is consuming isotonic drinks. Because of their impact regularly them use athletes, manual workers and people with special nutritional needs.
But these drinks have their own negative side, they are packed with sugars, artificial colors various other harmful ingredients.
A quality solutions for compensation and maintaining electrolyte, restoring energy, and strengthening the body are preparations from your own kitchen, best if the ingredients used are of organic origin.
Fastest first aid can be a glass of water in which will add half a tablespoon iodised salt, or a special electrolyte solution who can be found in pharmacies.
Thanks for reading!