Melons and many other types of fruits and vegetables contain a healthy amount of potassium. Several types of melons are available year-round and can be used in many different ways. When choosing a melon, look for one that is firm, but not too soft, and emits a bit of its fragrance. An unripe melon should be stored at room temperature. Once ripe or cut open, a melon should be stored in the refrigerator. Eating melon soon after purchasing may preserve more of its potassium content.
Importance of Potassium
Getting adequate amounts of potassium in your daily diet helps regulate your blood pressure, which protects the health of your heart. Potassium is also involved with the contraction of your muscles and skeleton and aids the digestive process. A deficiency can produce muscle spasms, an irregular heartbeat, stomach problems, reduced energy and weakness, according to the University of Maryland Medical Center. An adult's daily intake recommendation for potassium is 2,000 mg. Adding melon to your meal plans is a good way to help you reach this goal.
Potassium in Melons
The amount of potassium in melons varies, but each contains some of this vital nutrient. A serving of cantaloupe contains 358 mg, a serving of watermelon has 314 mg, honeydew contains 306 mg per serving and casaba melon has 309 mg of potassium per serving. Lesser known melon varieties may contain more or less than these more common species, but each will increase your intake to some degree.
Melon Uses
Eating melon plain is a refreshing addition to a meal or snack, but there are many other ways to incorporate them in your diet. Combine cantaloupe chunks with chili peppers, basil, olive oil and lime juice to create a salsa for grilled fish. Pureed melon combined with lime juice makes a cold soup that tastes good on a hot summer day. Avocado, mango, red onion and melon pair well for a healthy salad. Combine melon with berries or bananas and yogurt for a morning smoothie or use melon balls or cubes as part of a fruit skewer appetizer.
Considerations
A potassium deficiency in rare in America, but should you be suffering from this condition, adding melons can increase your intake. You may need a supplement as well to prevent symptoms of a deficiency. Crohn's disease, chronic diarrhea or vomiting and some types of heart medication may result in a lowered potassium level. Discuss increasing your potassium intake by adding melons to your diet with your doctor if you have any other health conditions. If you are otherwise healthy, adding melons to your meals is a good way to get enough potassium as well as fiber, vitamins A and C and antioxidants.
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