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PLANT-BASED ELECTROLYTES DAILY GUIDE

   • PLANT-BASED ELECTROLYTES DAILY GUIDE  

https://t.me/vegevore/8881

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INTRODUCTION

Electrolytes are minerals that carry an electric charge and are essential for fluid balance, nerve signaling, muscle contraction, heart function, and metabolic stability. Major electrolytes include sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate.

Plant-based, whole-food diets can provide sufficient electrolytes while keeping sodium low and potassium high. Careful planning ensures cardiovascular, kidney, and bone health, while supporting nerve and muscle function.

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ELECTROLYTE QUICK REFERENCE

SODIUM (Na⁺)

• Role: Fluid balance, nerve signaling, muscle contraction, blood pressure
• Recommended Intake: ≤2,300 mg/day
• Serum Range: 135–145 mmol/L
• Sources: Vegetables (celery, spinach, chard), whole grains, legumes, nuts, seeds; minimal added salt
• Notes: Excess raises blood pressure; deficiency rare

POTASSIUM (K⁺)

• Role: Intracellular fluid balance, nerve impulses, muscle/heart function
• Recommended Intake: 3,500–4,700 mg/day
• Serum Range: 3.5–5.0 mmol/L
• Sources: Fruits (banana, orange, kiwi, melon, avocado), vegetables (spinach, broccoli, sweet potato, tomato), legumes, nuts, seeds
• Notes: Low intake increases blood pressure; excess dangerous in kidney disease

CHLORIDE (Cl⁻)

• Role: Fluid balance, stomach acid, acid-base regulation
• Recommended Intake: ~2,300 mg/day (mostly from foods naturally paired with sodium)
• Serum Range: 96–106 mmol/L
• Sources: Seaweed, tomatoes, celery, lettuce
• Notes: Imbalances rare

CALCIUM (Ca²⁺)

• Role: Bone/teeth health, muscle contraction, nerve signaling, blood clotting
• Recommended Intake: 1,000–1,300 mg/day
• Serum Range: 2.2–2.6 mmol/L
• Sources: Fortified plant milks, leafy greens, tofu, sesame seeds
• Notes: Deficiency → osteoporosis; excess → kidney stones

MAGNESIUM (Mg²⁺)

• Role: Enzyme reactions, nerve/muscle function, energy production, bone health
• Recommended Intake: 310–420 mg/day
• Serum Range: 0.75–0.95 mmol/L
• Sources: Leafy greens, nuts, seeds, whole grains, legumes
• Notes: Deficiency → cramps, arrhythmias; excess from supplements → diarrhea

PHOSPHATE (PO₄³⁻)

• Role: Energy metabolism, bone/teeth formation, acid-base balance
• Recommended Intake: 700 mg/day
• Serum Range: 0.8–1.5 mmol/L
• Sources: Legumes, whole grains, nuts, seeds, tofu
• Notes: Deficiency → impaired bone/energy; excess → vascular calcification in kidney disease

BICARBONATE (HCO₃⁻)

• Role: Blood buffer, maintains pH balance
• Serum Range: 22–28 mmol/L
• Sources: Endogenously produced; supported by fruits and vegetables
• Notes: Imbalances → acidosis/alkalosis

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TYPICAL DAILY ELECTROLYTE-BALANCED MEALS – PLANT-BASED

Breakfast: Overnight oats with soy milk, chia seeds, banana, and blueberries
• Sodium: 120 mg | Potassium: 700 mg | Calcium: 350 mg | Magnesium: 120 mg | Phosphate: 250 mg

Morning Snack: Almonds and orange
• Sodium: 1 mg | Potassium: 500 mg | Calcium: 80 mg | Magnesium: 75 mg | Phosphate: 150 mg

Lunch: Lentil and chickpea salad with spinach, kale, cherry tomatoes, cucumber, avocado, pumpkin seeds, lemon-tahini dressing
• Sodium: 250 mg | Potassium: 1,300 mg | Calcium: 200 mg | Magnesium: 150 mg | Phosphate: 350 mg

Afternoon Snack: Fruit salad (kiwi, melon, berries) with sunflower seeds
• Sodium: 2 mg | Potassium: 450 mg | Calcium: 50 mg | Magnesium: 60 mg | Phosphate: 80 mg

Dinner: Quinoa and black bean stir-fry with broccoli, bell peppers, carrots, sesame seeds
• Sodium: 150 mg | Potassium: 1,200 mg | Calcium: 150 mg | Magnesium: 140 mg | Phosphate: 300 mg

Evening Snack: Unsweetened soy yogurt with banana and pumpkin seeds
• Sodium: 50 mg | Potassium: 350 mg | Calcium: 200 mg | Magnesium: 60 mg | Phosphate: 100 mg

Daily Totals:

• Sodium: ~573 mg (well below upper limit)
• Potassium: ~4,500 mg (optimal)
• Calcium: ~1,030 mg
• Magnesium: ~605 mg
• Phosphate: ~1,230 mg

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KEY TAKEAWAYS

• Emphasize fruits, vegetables, legumes, whole grains, nuts, seeds, and fortified plant milks to achieve electrolyte balance.

• Keep sodium intake moderate, while maximizing potassium intake to support blood pressure and cardiovascular health.

• Monitor calcium, magnesium, and phosphate intake to support bones, muscles, and energy metabolism.

• A plant-based, whole-food diet can meet or exceed daily electrolyte requirements while keeping sodium low and potassium high.

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#Electrolytes
#PlantBasedNutrition
#VeganHealth
#SodiumPotassiumBalance
#MineralNutrition
#WholeFoodsDiet

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   • PLANT-BASED ELECTROLYTES DAILY GUIDE  

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