What is it about watermelon that screams summertime? Maybe it's the high water content. Or perhaps it's the fruit's refreshing taste that seems to bring relief to people during the summer season or whenever the weather's hot.
This delicious and juicy fruit is one of my personal favorites. I could eat it all day and not get sick of it. Something great about the foods we eat is that they all have essential vitamins and minerals that are vital for keeping our bodies functioning properly.
One of the big ones is potassium. And we all know that bananas are high in potassium, but what about watermelon?
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Is Watermelon High in Potassium?
Watermelon is high in potassium. When compared to bananas, it doesn't have as much potassium content. But it has a high potassium content nonetheless. The serving size of a watermelon is considered to be one wedge. One watermelon wedge has approximately 320 mg of potassium.
What Makes Something High or Low in Potassium?
If you're wondering how professionals classify food as being high, medium, or low in potassium, you're not alone. The good news is that they don't just pull numbers out of thin air. They have a classification system in place.
In particular, foods that have less than 100 mg of potassium per serving are considered low in potassium.
Anything that has between 101 and 200 mg of potassium per serving is medium. Foods that have 201 to 300 mg of potassium per serving are high in potassium, and anything above 301 is very high.
So technically, watermelon is very high in potassium.
Is Watermelon Good For You?
As with most fruits, watermelon is good for you! It's low in calories, with only 46 calories per cup, making it a healthy snack. This fruit is also rich in vitamins C and A.
Probably one of the best benefits of eating watermelon is how refreshing it is. Watermelon is composed of more than 90% water. That makes it an excellent fruit snack for when it's too hot and you need something hydrating other than drinking water.
With more than 90% water and being low-calorie, watermelon is a great snack for those on a healthy journey to either lose weight or stop snacking so much. Drinking, or in this case, eating, more water can help you feel fuller for longer, preventing any unnecessary snacking.
There's some research that shows eating watermelon may improve or keep your heart healthy. The components in watermelon can lower your bad cholesterol, reduce your risk for heart disease, and lower your blood pressure. The high potassium content of a watermelon wedge is key to keeping your heart healthy.
Don't know which foods are high in potassium? Read our article, 15 Best Food Sources of Potassium. We also have a guide to this important mineral: Potassium 101: All You Need To Know About Potassium.
How Much Potassium Should You Eat Per Day?
Did you know that a potassium deficiency is very common? If you've been diagnosed with a potassium deficiency, you're probably looking to increase how much you're consuming each day.
The recommended daily intake (RDI) of potassium for most healthy adults is between 3,500 and 4,700 mg per day. Your RDI of potassium may vary depending on your age, health, and other factors.
Where Did Watermelon Originate?
Everything comes from somewhere. Watermelon is originally from Northeastern Africa. There is evidence that watermelon was cultivated in this region of Africa for food and water over 4,000 years ago.
It wasn't until 2,000 years after people in Africa were farming these fruits that they began to emerge in various Mediterranean countries and then the rest of Europe.
What was now the United States didn't have watermelon until much later. The European colonizers brought watermelons over to America in the 16th century. The first watermelons grown in America were planted in what is now Florida.
Later in the 17th century, watermelons were planted in Massachusetts and then made their way to areas in South America. Currently, watermelon is grown in 96 countries around the world.
Where are the Most Watermelons Grown?
While the northeastern region of Africa is where watermelons originated, that region is no longer the current leading producer of this fruit in the world.
Today, China is now the leading producer of watermelons in the world, with more than 63 million metric tons per year.
The country that produces the second-most number of watermelons in the world doesn't even come close to how much China produces. Iran is in second place, with roughly 4.2 million metric tons of watermelon per year. Turkey is in third place, with 4 million metric tons.
Delicious Ways to Eat Watermelon
Watermelon is perfect as is. But if you're looking for more ways to spice up how you eat this fruit, you have to check out the ideas we have gathered for you.
If you've never tried watermelon and feta cheese together, you're missing out. Eating feta cheese and watermelon together is a popular dish in Egypt and Israel. The sweetness of the watermelon and the saltiness of the cheese give you the perfect combination of flavors. You don't need a lot of feta to get the full experience.
One of the simplest ways to spice up a piece of watermelon is to just add salt and pepper. But that's not all. If you want to add even more flavor, add a drizzle of lime juice to the fruit's flesh.
If you love Caprese salad, you need to try it with watermelon. All you have to do is swap out the tomato for slices of watermelon! It's one of my favorite ways to eat more watermelon, and it's a great appetizer to serve at a party or bring to the office potluck.
This idea may seem a little out there for you, but adding watermelon to sandwiches is a fantastic way to eat the fruit. And you don't have to fear adding a layer of meat to your sandwich. The juicy fruit pairs well with roast beef and other dark meats. You can slice the watermelon thinly and place it on your favorite sandwich to add a little sweetness.
You've probably heard of mango and pineapple salsa, but what about watermelon salsa? It can be an excellent side dish, and it's quite easy to make. You'll need onions, lime juice, garlic, and any seasoning you like in your salsa. All you have to do is chop everything up and mix it in a bowl. If you're looking to add some more color, adding mango chunks works perfectly.
Don't know which foods are high in potassium? Read our article, 15 Best Food Sources of Potassium. We also have a guide to this important mineral: Potassium 101: All You Need To Know About Potassium.