This post has been updated since it was originally published on August 11, 2021.
One heart healthy mineral that should be included in any well-rounded diet is potassium. Vital for increasing muscle and nerve function and lowering blood pressure, finding ways to increase your potassium intake will ultimately make you healthier over time, while simultaneously protecting your nervous system. The first food you may think of in relation to potassium are bananas, but there are actually other items which can provide just as much, if not more, benefit to your body for a healthier heart and a lowered risk of stroke and high blood pressure. If you need an easy way to include more potassium in your diet, there’s one summer fruit you could be eating regularly to give your body a much needed boost for weight loss and your overall health.
Cantaloupe
Low in calories and packed with potassium, cantaloupe is one of the best fruits to eat daily for an overall healthier body. Not only can this water dense fruit help to hydrate you, but it has also been shown to gradually reduce blood pressure, offering ample benefits to your heart health. According to the American Heart Association the average adult should be consuming around 4,700 milligrams (mg) per day of potassium, with many people deficient in this mineral.
For context, one full cantaloupe contains 1,474 mg of potassium, giving you a boost towards your goals while also hydrating your body. “Potassium keeps your heart healthy because it counteracts the effects of sodium. The more potassium your intake through rich sources, the more sodium you lose through urination,” notes RDN Clara Lawson.
If you are deficient in potassium you may be at a heightened risk for heart disease and high blood pressure, so amping up your intake of foods such as cantaloupe, banana, broccoli, and spinach can all help to preserve your health and lower inflammation in the body. “Potassium is also super-beneficial for easing the tension of the blood vessel walls and by doing so, it manages the blood pressure. This is how the risk of heart attack and stroke reduces significantly,” says Lawson.
Not only this, but cantaloupe also provides a variety of other nutrients which can bolster your overall health to feel better from the inside out. Rich in fiber and vitamin C, you can expect smoother digestion and even a stronger immune system when regularly consuming this hydrating fruit.
As for serving size, the American Heart Association notes that it is possible to consume too much potassium, so eating 1-2 cups of cubed cantaloupe will be plenty to curb your cravings and boost your health without overdoing things. “Too much potassium can be harmful in people with kidney disorders. As kidneys become less able to remove potassium from your blood, too much potassium may build up. Often, like high blood pressure, there aren’t many symptoms of high potassium (hyperkalemia). Feeling sick to your stomach, a low, weak or irregular pulse and fainting may occur with high levels of potassium,” reports the AHA. However, seeing as many people are deficient in potassium, this should not be a common concern.
Offering nutritional benefits from increased hydration, more potassium, a lowered risk of heart disease and high blood pressure, and even healthier hair and skin, cantaloupe is an excellent addition to any diet to improve your body from the inside out. Low in calories for a filling snack that won’t make it difficult to maintain a caloric deficit, cantaloupe is one the best fruits you could be eating this summer for an effortless improvement to your health. Try pairing with a bowl of oatmeal or some eggs and avocado toast in the morning, and you’ll have a fibrous and potassium rich meal perfect for achieving a healthier body and well rounded approach to wellness.
