8 Amazing Health Benefits Of Watermelons For Kids

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

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 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. Here is the watermelon smoothie for kids. 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. 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

Get high-quality PDF version by clicking below.

Download Infographic in PDF version Download Infographic
Download Infographic in PDF version

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.


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.
  2. Surprising Health Benefits of Watermelon.
  3. Numerous Health Benefits Found in Summer-Favorite Watermelon.
  4. Progress on Children Eating More Fruit Not Vegetables
  5. 6 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
  7. Feeding Children When They Are Sick.
  8. What to Eat When You Have the Flu.
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