Watermelon For Kids: Benefits, Precautions, And How To Serve

Add this refreshing summer fruit to kids’ diet and enhance their nutritional intake.

Reviewed by Dr. Sonal Dhemla, PhD Dr. Sonal Dhemla Dr. Sonal DhemlaPhD MomJunction on Facebook Specialty: Food and NutritionExperience: 4 years
Written by , MSc (Food & Nutrition) Sindusha MS MSc (Food & Nutrition) Follow MomJunction on Linkedin Specialty: Food, Nutrition and General Health
Edited by , M.Sc. (Food & Nutrition), MBA Swati Patwal M.Sc. (Food & Nutrition), MBA Follow MomJunction on Linkedin Specialty: Food, Nutrition and HealthExperience: 10 years
Fact-checked by , M.Pharm, PhD Dr. Joyani Das M.Pharm, PhD Follow MomJunction on Linkedin Specialty: Pharma, Health and WellnessExperience: 3.5 years
Last Updated on
✔ Research-backed

MomJunction believes in providing reliable, research-backed information to you. As per our strong editorial policy requirements, we base our health articles on references (citations) taken from authority sites, international journals, and research studies. However, if you find any incongruencies, feel free to write to us.

Watermelon Health Benefits For Kids

Image: ShutterStock

Watermelons for kids make for a delicious summer snack. In addition, there are various health benefits of eating watermelon. The fruit is high in essential nutrients and contains 92% water, which can help your child stay hydrated during the summer. It can also be used as baby food, but make sure to remove all of the seeds before giving them to your child.

Read on to learn more about the health benefits of watermelon and some child-friendly watermelon recipes.

In This Article

Nutrients In Watermelon

Watermelons are storehouses of nutrients. For your benefit, we list the nutrients in watermelon, along with their health benefits (1):

  • Lycopene: It is an antioxidant that helps maintain a healthy heart, bones and also prevents cancer.
  • Vitamin A: This Vitamin is good for eyes and skin.
  • Vitamin B1: This Vitamin helps the body to use food for getting energy.
  • Vitamin B6: Helps in fighting infections.
  • Vitamin C: This Vitamin makes the immune system stronger thereby keeps your child from falling sick.
  • Citrulline: It is an amino acid that converts to arginine. This amino acid promotes healthy blood circulation and maintains cardiovascular health.

protip_icon Did you know?
Watermelon has more lycopene than any other fresh vegetable or fruit (2).

Health Benefits Of Watermelon For Kids

Watermelons have a plethora of health benefits. Here are some of the amazing things that watermelon can do for your children (2) (3).

  • Watermelons work wonders to combat the heat.
  • Watermelons help prevent Asthma.
  • Watermelons help maintain a healthy blood pressure.
  • Watermelons help regulate digestion and maintain healthy bowel movements.
  • It also hydrates the body.
  • Watermelons also reduce muscle soreness.
Watermelons for kids help deal with sore muscles

Image: Shutterstock

  • Watermelons are good for maintaining a healthy skin.
  • It is also called an anti-inflammatory fruit. The lycopene present in watermelons is an inhibitor of various inflammatory processes. It works as an antioxidant and neutralizes free radicals in the body.

protip_icon Quick fact
Watermelon comprises 92 percent water and is a good source of vitamins B1, B6, and magnesium (2).

Health Risks Of Watermelon For Kids

A moderate amount of watermelon is good for your kid’s health.

However, as the saying goes that an excess of everything is bad. Thus, if your kid eating watermelon overeats and consumes more than a considerable amount of the fruit, then they might fall sick and experience some side effects. Here, we list some effects of excess watermelon consumption:

  • Nausea
  • Vomiting
  • Stomach Bloating
  • Diarrhea
Overconsumption of watermelon may lead to some side effects.

Image: Shutterstock

  • Indigestion

How Can You Serve Watermelon?

Does your budding champ make faces whenever you serve them watermelon? Do not worry, and have a look at these delicious watermelon recipes for kids that you can prepare.

  • Minted Watermelon Salad:

Cut a quarter of the watermelon and put the pieces on the plate. Now add some amount of thin slices of red onion, half cup mint leaves. Sprinkle some salt and pepper on it and serve.

protip_icon Quick tip
Add lemon juice, zest, and feta cheese to enhance the salad’s taste.
  • Tomato And Watermelon Salad:
This recipe will tickle your child's taste buds

Image: Shutterstock

This salad is for all palates. If your kid is a finicky eater, then make them a salad of tomato pieces, watermelon cut into smaller chunks topped up with some onion. They surely will ask for some more!

  • Watermelon Slushie:

Make a refreshing watermelon slushie for kids to cool off in the summer. Begin by putting frozen watermelon chunks into a blender. If the watermelon isn’t frozen, toss in a few ice cubes along with the chopped pieces. Add a splash of freshly squeezed lime juice for an extra kick of flavor. Blend everything until it turns into a smooth, slushy texture. If you prefer it sweeter, mix in a bit of honey or agave syrup. Once it’s blended just right, pour it into cups. You can even top it off with a watermelon slice or a sprig of mint for a nice touch.

  • Watermelon Juice:

If your sweetie hates eating the melon, then try offering them some juice. Chop some seedless watermelon and add finely grated ginger to it. Now add some lime juice to the paste and blend all the ingredients well in a blender till the mixture becomes smooth. Now sieve the mixture into a glass and add mint leaves to garnish. Watermelon juice for kids is ready. Add some ice cubes and serve.

Frequently Asked Questions

1. How much fruit should a child eat in a day?

Children between two and three years should eat one cup of fruit, those between four and eight years should eat one or one-and-a-half cups of fruit, and children aged nine to 13 should eat one and a half cups each day (4).

2. Does eating watermelon at night increase the weight of kids?

90% of a watermelon’s weight is water; therefore, snacking on watermelon can keep one full for longer. Balanced consumption of watermelon, even at night, won’t lead to weight gain (5) (6).

3. Can I give watermelons to my kid during cold and fever?

Fruits containing vitamin C may be helpful for children with cold and fever. Watermelons contain vitamin C and antioxidants that may be beneficial for your child. Watermelons also help maintain hydration which is important when having a cold or fever (2) (7) (8).

Watermelons for kids are a healthy snack option for summers. The fruit is hydrating and tastes delicious, making it the ideal ingredient for summer recipes for kids. It primarily contains water and is highly nutritious. Before serving some to your little one, try getting rid of all the seeds. Consuming watermelon is highly beneficial in preventing specific health issues such as asthma and blood pressure. Also, it leaves glowing and healthy skin as it hydrates and boosts energy. You may try making it a habit for your child to eat watermelon and other seasonal fruits, as their nutrition is paramount.

Infographic: Advantages Of Eating Watermelon For Children

Watermelon is a popular summer fruit. Children of all ages relish the refreshing fruit, but did you know there are many advantages to consuming it? So, scroll through the infographic below to learn about the health benefits of watermelon for children.

potential health benefits of watermelon for children (infographic)

Illustration: Momjunction Design Team

Key Pointers

  • Watermelon is composed of 92% water, making it an excellent source to keep children hydrated.
  • Watermelon is a rich source of vital nutrients and vitamins (A, B1, B6, C), which help regulate blood pressure, prevent muscle pain and asthma in children, and fight the heat.
  • Watermelon is also beneficial for a child’s digestion, skin, eye and heart health, and immunity.
  • Overconsumption of watermelon can cause nausea and gastric troubles in children.
  • Watermelon is best consumed during summer and can be served in the form of juices and salads.

Illustration: Amazing Health Benefits Of Watermelon For Kids

Watermelons For Kids_illustration

Image: Stable Diffusion/MomJunction Design Team

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Watermelon, raw. FDC ID: 167765.
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Surprising Health Benefits of Watermelon.
    https://www.uaex.uada.edu/counties/miller/news/fcs/fruits-veggies/Surprising%20Health%20Benefits%20of%20Watermelon.aspx
  3. Numerous Health Benefits Found in Summer-Favorite Watermelon.
    https://www.ars.usda.gov/news-events/news/research-news/2021/numerous-health-benefits-found-in-summer-favorite-watermelon/
  4. Progress on Children Eating More Fruit Not Vegetables
    https://www.cdc.gov/vitalsigns/pdf/2014-08-vitalsigns.pdf
  5. 6 Fruits That Can Help You Lose (Or Maintain Your) Weight
    https://www.keckmedicine.org/blog/7-fruits-that-can-help-you-lose-or-maintain-your-weight/
  6. Tiffany Lum et al.; Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470521/
  7. Feeding Children When They Are Sick.
    https://www.eatright.org/health/wellness/healthful-habits/feeding-children-when-they-are-sick
  8. What to Eat When You Have the Flu.
    https://health.clevelandclinic.org/what-to-eat-when-you-have-the-flu/
Was this article helpful?
Like buttonDislike button

Community Experiences

Join the conversation and become a part of our nurturing community! Share your stories, experiences, and insights to connect with fellow parents.

Dr. Sonal Dhemla
Dr. Sonal DhemlaPhD
Dr. Sonal Dhemla, a gold medalist with four years of experience, is working with a pediatric hospital as a consultant dietitian/clinical nutritionist. She founded ‘Dr. Sonal’s Nutrittude’, a diet clinic specializing in child nutrition, complementary feeding, juvenile diabetes, celiac disease, autism, ADHD, Down syndrome, cerebral palsy, epilepsy, growth issues among children, different deficiencies, and much more.

Read full bio of Dr. Sonal Dhemla
Sindusha MS
Sindusha MSMSc (Food & Nutrition)
Sindusha is a clinical nutritionist with over two years of experience in diverse fields of nutrition. She did her Masters in Food Science and Nutrition from Avinashilingam Institute for Home Science and Higher Education for Women and has qualified UGC-NET.

Read full bio of Sindusha MS
Swati Patwal
Swati PatwalM.Sc. (Food & Nutrition), MBA
Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal
Dr. Joyani Das
Dr. Joyani DasM.Pharm, PhD
Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

Read full bio of Dr. Joyani Das