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

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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 (1). 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.

Nutrients In Watermelon

Beyond being a refreshing summer treat, watermelon provides a variety of nutrients that support good health. Here is the breakdown of the various nutrients in watermelon, along with their health benefits (1) (2) (3):

• Lycopene: It is an antioxidant that may help maintain a healthy heart and bones. It can combat free radical damage and prevent cellular damage.
• Vitamin A: This Vitamin is good for the eyes and skin (4).
• Vitamin B₁: This Vitamin helps the body to use food to get energy (5).
• Vitamin B₆: Helps in fighting infections (6).
• Vitamin C: This Vitamin makes the immune system stronger thereby keeping your child from falling sick (7).
• Citrulline: It is an amino acid that converts to arginine. This amino acid can help promote healthy blood circulation and regulate blood pressure (8).

Did you know?

Watermelon has more lycopene than any other fresh vegetable or fruit (1).

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 (1) (3) (9) (10) (11).

1. Hydration: One cup (152g) of diced watermelon contains 139g of water, which can help children stay hydrated, especially during hot weather and after exercise (2). You can give a cup of watermelon balls or a big slice of watermelon to your child to beat the thirst. 
2. Digestion: Watermelon isn’t a rich source of fiber. However, it still provides some soluble fiber and plenty of water that can support healthy digestion. It also contains an enzyme called citrulline, which may help reduce inflammation and improve overall digestion.
3. Weight management: Watermelon can help children feel full, which can prevent over-eating and help maintain a healthy weight. A study assessed the association between watermelon consumption and its effects on different parameters. It found that “Reductions in body weight, body mass index (BMI), and blood pressure can be achieved through daily consumption of watermelon, which also improves some factors associated with overweight and obesity (12).”   
4. Inflammation and muscle soreness: Vitamin C and lycopene in watermelon possess robust antioxidant properties, which can fight free radical damage and reduce inflammation. Drinking watermelon juice after exercise may help reduce muscle soreness. A study found that athletes who consumed watermelon juice experienced less muscle soreness for up to 24 hours (13).

5. Heart health: Watermelon is rich in water and potassium, which support healthy blood pressure levels. It is also a good source of several antioxidants, including lycopene, which may help improve cholesterol levels and regulate blood pressure.
6. Blood sugar management: Watermelon has a high glycemic index but a low glycemic load. Hence, its moderate intake is suitable for children, especially those with sugar-related issues, as it won’t cause abrupt blood glucose spikes. 

Watermelon seeds and rind also contain several nutrients, including fiber and magnesium. While rinds are lower in sugar and higher in fiber, watermelon seeds are rich in magnesium. You can stir-fry or pickle the rind. On the other hand, the seeds can be dried and roasted to make a crunchy snack or ground into a powder to add to smoothies and baked goods.

Quick fact

Studies show that watermelon and its byproducts have nutraceutical properties, making them a functional food (14).

Side Effects Of Eating Excessive Watermelon

Watermelon has several health benefits for your child. However, its excess consumption may have side effects. Here are some adverse effects of excess watermelon intake:

• Nausea
• Vomiting
• Stomach Bloating
• Diarrhea
• Indigestion

In addition to overeating, some children may need to limit or avoid watermelon due to specific health concerns (10):

• Migraine triggers: Watermelon contains tyramine, an amino acid that can trigger migraines in some children. Tyramine forms from the breakup of the amino acid tyrosine and is found in various foods, including aged cheeses and processed meats.
• Allergic reactions: Some children are allergic to grass or ragweed pollen and may have a cross-reactivity to watermelon. Symptoms can range from mild irritation to more severe reactions in rare cases.
• Blood sugar spikes: Natural sugars in watermelon can lead to blood sugar spikes, so children with diabetesⁱA lifelong condition caused by less or no insulin production leading to high blood sugar levels in the blood should eat it in moderation.
• Digestive issues: Watermelon is high in FODMAPs, a type of carbs poorly absorbed in the small intestine. Hence, its intake may cause bloating, constipation, or diarrhea in those with irritable bowel syndrome (IBS).

How To 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.

Quick tip

Add lemon juice, zest, and feta cheese to enhance the salad’s taste.

• Tomato and watermelon salad

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.

• Watermelon Pizza

Your child is bound to enjoy this fruity twist to children’s favorite fast food. Cut a disk out of the middle of a chilled watermelon, ensuring it is one inch thick. Add three tablespoons each of cream cheese and heavy cream, a teaspoon of lemon juice, half a teaspoon of vanilla, and a cup of honey or maple syrup to a blender. Drizzle the mixture over the disk, and top it with your child’s favorite berries and mint. Finally, cut the disk into slices and serve fresh.

• Watermelon cake

Another fun and visually appealing way to serve watermelon to children is by making a watermelon cake. Cut round slices of watermelon and layer them with a light cream topping. Decorate with sliced almonds, shredded coconut, or colorful fruits like blueberries. Slice and serve fresh for a refreshing, juicy dessert.

A mother of two and a blogger shares her experience making a watermelon cake for her son. She says, “Making a watermelon cake is pretty simple. I removed the rind and shaped three pieces into cake tiers. I secured the fruit decorations using toothpicks (i).”

• Watermelon Popsicles

This refreshing summer treat blends the goodness of sweet watermelon and the sourness of lime. Chop a medium-sized ripe watermelon and add it to a blender along with freshly squeezed lime juice. Blend the mixture until smooth and pour it into popsicle molds with half an inch of space at the top. Let it sit in the freezer overnight before you de-mold and serve.

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.

Illustration: Momjunction Design Team

Illustration: Amazing Health Benefits Of Watermelon For Kids

Image: Stable Diffusion/MomJunction Design Team

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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.

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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.

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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.

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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.

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