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.

• 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:
  • Examples: Liver (beef/chicken), egg yolks, sardines.
  • Nutrition (per 3 oz beef liver):
    • ~20 g protein, 4 g fat, 3 g net carbs, ~270 mg potassium, ~5,000 IU vitamin A, ~25 kcal.
  • Tips: Eat liver 1–2 times/week for B vitamins and iron. Egg yolks provide vitamin D.