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Food and Nutrition Friday: Electrolyte Food Sources

Electrolytes play several important roles in the body, but most of them are responsible for maintaining the balance of fluid between the intracellular (inside the cell) and extracellular (outside the cell) environments. Hydration, nerve impulses, muscle function, and pH levels all depend on this balance.

With the correct body water balance, the electrolytes separate into positive and negative ions. As a result of water loss or dehydration, an electrolyte imbalance can develop in the body.

In diabetes, electrolyte imbalance results primarily from elevated blood glucose. The body tries to eliminate excess glucose by increasing urination, which causes water loss and electrolyte imbalance. Particularly disturbed is the balance between sodium and potassium.

Electrolyte imbalance causes headaches, fatigue, muscle pain, and irritability.

The body seeks to compensate for the reduced availability of glucose by providing an alternative energy source, in this case fatty acids, which are less efficient energy producers. The breakdown of fatty acids can produce a substance called ketones, which can upset the acid/base ratio in the body, resulting in a potentially lethal condition known as ketoacidosis (not to be confused with ketosis)

These are the seven major electrolytes:

🔸Sodium (Na+)
🔸Chloride (Cl-)
🔸Potassium (K+)
🔸Magnesium (Mg++)
🔸Calcium (Ca++)
🔸Phosphate (HPO4–)
🔸Bicarbonate (HCO3-)

Most people are able to get the electrolytes they need through food alone, however, if you're sweating heavily due to high temperatures or exercising, you're more likely to dehydrate. Electrolytes may then need to be replaced. Even though water hydrates, it contains no electrolytes (unless you add salt or sugar).

Throughout the years, sports drinks have been popular due to their promise of providing electrolytes. However, most do not provide the amount of electrolytes needed, as well as being loaded with sugar and artificial sweeteners.

Simple Homemade Electrolyte Drink:

www.raisinggenerationnourished.com/2014/12/diy-electrolyte-drink

The best way to get electrolytes in your diet is to consume fruits and vegetables.

A Few Great Food Sources of Electrolytes

🔹Milk
🔹Yogurt
🔹Squash
🔹Cheese
🔹Green leafy vegetables
🔹Pickles
🔹Coconut water
🔹Celery
🔹Almond
🔹Turkey
🔹Salmon

Source: Diabetes Daily

#DiabetesType2 #prediabetes #DiabetesType1 #Diabetes #ChronicIllness #AutoimmuneDisease #CleanEating #WholeFoods #Health #treatment #Lifestyle

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Food and Nutrition Friday: Skin Healthy Foods for Diabetes

In addition to your diabetes management, you can boost the health of your skin with healthy foods. Skin healthy foods contain nutrients that aid in skin healing and help reduce inflammation. The following skin-healthy foods may also help lower blood glucose levels.

🔸 Kale

Kale is packed with vitamin C, a powerful antioxidant that helps neutralize free radicals that damage your body. Just one cup has 134 percent of your recommended daily value. It was found that those who consumed the most vitamin C had less dry skin, as well as fewer wrinkles.

Additionally, one cup of kale contains enough vitamin A to help keep your immune system functioning and help heal wounds.

🔸Sardines, Salmon and Light Tuna

Sardines, salmon, and light tuna contain omega-3 fatty acids that help prevent dryness and other skin conditions.

🔸 Walnuts

Walnuts offer anti-inflammatory properties and vitamin E that helps heal skin conditions.

🔸 Eggs

Eggs provide animo acids that can help people with diabetes deal with skin issues.They are also a good source of biotin, a B vitamin that supports skin and nails.

#DiabetesType2 #DiabetesType1 #Diabetes #prediabetes #ChronicIllness #Skin #skinhealthy #WholeFoods

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Food and Nutrition: Heart-Healthy Foods

It's vital to keep your blood glucose levels within the desired range to avoid heart issues. Making heart-healthy food choices can help you do this.

A heart-healthy diet lowers your risk of developing heart disease due to a reduction of high blood pressure, cholesterol, triglycerides, and fasting blood sugar. These foods might also have high levels of antioxidants, which protect against inflammation and oxidative stress, which are factors contributing to heart disease.

Heart-healthy foods are:

🫀 low in sodium
🫀 low in cholesterol
🫀 high in fiber
🫀 low in saturated fats
🫀 free of trans fats
🫀 high in antioxidants, vitamins, and minerals

Examples of these foods include:

❤️ Leafy greens
❤️ Cold-water fish
❤️ Nuts
❤️ Olive oil
❤️ Oats and whole grains
❤️ Avocado
❤️ Non-starchy vegetables
❤️ Beans
❤️ Herbs and spices

It's recommended that you work with a registered dietitian or diabetes specialist on a custom diet based on your health goals.

Sources:
American Heart Association
Healthline
American Diabetes Association

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