Electrolytes—heard of them? These are the mineral superheroes helping our bodies function. However, most people don’t know what exactly electrolytes are and the myriad ways we consume them. 

Well, buckle up, because today you’re learning all about electrolytes, including what they are and 18 surprising sources—vegan, of course.

What Are Electrolytes?

I go into more detail about what electrolytes are and what they do in another blog, so check that out for a more comprehensive understanding. For now, however, all you need to know is that electrolytes are dissolved minerals that carry an electric charge. Some electrolytes have positive charges, while others have negative charges. Here are the electrolytes essential to the human body:

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

These electrifying heroes are responsible for supporting many important bodily functions, including these:

• Maintaining and balancing hydration
• Regulating your body’s pH
• Supporting nerve and muscle function
• And so much more!

Why Are Electrolytes Important for Runners?

Your muscles use electrical charges to contract. Additionally, electrolytes help your cells retain hydration, making your mid-run sips of water more effective.These are the two main reasons why electrolytes are important for runners.

Furthermore, running makes you sweat, and sweat makes you lose electrolytes. So you need to consume electrolytes to perform well just as much as you need them to recover.

18 Surprising Vegan Sources of Electrolytes

So now that you know a bit more about what electrolytes are and why you need them to support running, how can you get these miracle workers into your body? It’s not just Gatorade that will do the trick! 

Before we dive into sources of electrolytes, I want to note that you won’t see bicarbonate on this list. That’s because bicarbonate is an electrolyte your body produces via metabolism, not via diet. 

You also won’t see much chloride. That’s because our main dietary source of it is in table salt (sodium chloride), and most people get plenty of it. Other than tomatoes (on this list), here are some honorable mentions for dietary sources of chloride: seaweed, olives, celery, and lettuce.

Now, without further ado, here is information on 18 vegan sources of electrolytes and how you can get more of them in your diet.

1. Bananas

This famous yellow fruit is loaded with potassium. Add bananas to chocolate peanut butter protein smoothies for stronger, faster muscles.

2. Avocados

This healthy fat contains mostly potassium and a bit of magnesium. Make avocado toast with some olive oil and everything bagel seasoning on top.

3. Dark Leafy Greens

Powerhouse veggies like kale, spinach, bok choy, collard greens, and more contain high levels of potassium, magnesium, and calcium. Throw together green side salads with delicious dressings.

4. Sweet Potatoes

These delicious root vegetables are bursting with potassium and magnesium. Roast sweet potatoes with black beans and cumin in the oven and serve with tortillas and salsa.

5. Lentils

These legumes will also give you a boost of potassium, magnesium, and phosphate. Blend lentils with water to make simple lentil pancakes, perfect vessels for light wraps and dips.

6. Beans

Beans also offer plenty of potassium and magnesium. Mix and match several types of white beans in a cold salad with dill and creamy tahini lemon dressing for a refreshing nutrient boost.

7. Nuts

Reducing nuts to one bullet point feels wrong because their versatility provides a wide range of electrolytes, including magnesium, sodium, and phosphate. Sprinkle chopped cashews, almonds, and peanuts on your morning oatmeal.

8. Seeds

From flax to chia to sesame, seeds offer a hearty dose of magnesium. Sprinkle whatever seeds you prefer on top of toast or oatmeal, or blend them into smoothies.

9. Oranges

The fruit that tastes like sunshine contains plenty of potassium—even more than bananas! It also has some calcium. Enjoy oranges fresh out of the freezer for a yummy and texturally delightful snack.

10. Coconut Water

Sweet and refreshing, coconut water offers potassium, calcium, sodium, and magnesium. Enjoy a cold glass of coconut water after a sweaty run.

11. Prunes

Get your daily dose of electrolytes with dried plums, serving up decent amounts of potassium and magnesium. Keep prunes in your pantry for midday snacks.

12. Watermelon

What a blessing it is that nature’s most delicious, refreshing fruit also supplies potassium, magnesium, and even a bit of sodium! You can’t go wrong with mint watermelon agua fresca after a hot, sweaty run.

13. Pickles

These briny delights offer a solid dose of sodium, potassium, and magnesium. Add chopped pickles to a summery mashed chickpea salad.

14. Strawberries

Strawberries can do no wrong, especially considering they serve up four essential electrolytes: potassium, magnesium, calcium, and phosphate!

15. Tomatoes

These savory fruits are jam-packed with potassium, and they also offer magnesium and some sodium and chloride. Drizzle raw tomatoes with extra virgin olive oil and fleur de sel for a fancy, refreshing snack.

16. Potatoes

Good news for when french fries are the only vegan option on the menu: potatoes are potassium and phosphate powerhouses! Though I’m sure you have plenty of ways you already enjoy potatoes, I love them roasted with some olive oil and Lipton’s Onion Recipe Soup and Dip Mix (not sponsored—just delicious). 

17. Tofu

Here’s even better news for my fellow vegans: tofu is also an excellent source of calcium and magnesium. Give silken tofu a try by blending it with lemon juice, olive oil, salt, dill, and garlic for a tangy, Mediterranean-inspired sauce that goes great with chopped Greek salads.

18. Beets

Finally, we have beets: juicy, sweet, deep-red sources of potassium. Take shots of beetroot juice. As a bonus, studies have shown that beetroot juice improves endurance in runners!

Final Thoughts

If you eat a wide variety of fruits, vegetables, grains, and legumes, odds are you’re getting plenty of electrolytes in your diet. Now, however, you have a better understanding of why these foods are so nutritious. 

Did any of these 18 vegan sources of electrolytes surprise you? Use my recipe suggestions to get more of these nutritious foods in your system so you can feel and perform your best.