Electrolyte/Micronutrient-Rich Foods

These support sodium (3,000–5,000 mg/day), potassium (3,000–4,700 mg/day), magnesium (300–400 mg/day), and other nutrients.

Electrolyte/Micronutrient Intake

• Sodium Sources:
  • Examples: Sea salt, bone broth, pickles, olives.
  • Nutrition:
    • Sea salt (1 tsp): ~2,300 mg sodium, 0 g carbs.
    • Bone broth (1 cup): ~500–1,000 mg sodium, ~1 g carbs, ~40 kcal.
    • Pickles (1 medium, ~35 g): ~300 mg sodium, 1 g net carbs, ~10 kcal.
  • Tips: Sip bone broth daily. Add ½–1 tsp salt to meals or water.
• Potassium Sources:
  • Examples: Avocado, spinach, salmon, mushrooms.
  • Nutrition (see above for avocado, spinach, salmon):
    • Mushrooms (1 cup cooked): ~3 g protein, 2 g net carbs, ~400 mg potassium, ~40 kcal.
  • Tips: Include 1–2 servings of these daily to hit potassium goals.
• Magnesium Sources:
  • Examples: Pumpkin seeds, almonds, spinach, dark chocolate (85%+ cocoa).
  • Nutrition (per 1 oz pumpkin seeds):
    • ~10 g protein, 10 g fat, 2 g net carbs, 1 g fiber, ~150 mg magnesium, ~150 kcal.
    • Dark chocolate (1 oz, 85% cocoa): ~2 g protein, 12 g fat, 5 g net carbs, 3 g fiber, ~50 mg magnesium, ~170 kcal.
  • Tips: Snack on 1 oz pumpkin seeds or take a magnesium supplement (e.g., 200 mg citrate) if needed.
• Other Micronutrients:

  • Calcium (1,000–1,300 mg/day):

    • Kale: 1 cup raw (50 g, ~100 mg). Use in salads or smoothies.

    • Broccoli: 1 cup cooked (90 g, ~60 mg). Daily veggie.

    • Sardines: 100 g (~300 mg). Serve with spinach or cabbage.

  • Vitamin D (600–800 IU/day):

    • Salmon: 150 g (~600 IU). Pair with cruciferous veggies.

    • Egg Yolks: 4 eggs (~80 IU). Scramble with mushrooms.

    • Sunlight: 15–30 min exposure (if possible).

  • B Vitamins:

    • Liver (Beef): 100 g (~high B1, B9). Serve with sautéed spinach 1x/week.

    • Eggs: 4 eggs (~B vitamins). Pair with asparagus.

  • Vitamin C (75–90 mg/day):

    • Bell Peppers: ½ cup raw (75 g, ~95 mg). Stuff with beef or add to salads.

    • Broccoli: 1 cup cooked (90 g, ~80 mg). Regular side dish.

  • Tip: Include greens and peppers daily; consider a low-carb multivitamin if variety is limited 

    • Egg yolks provide vitamin D.