top of page
Search

How Healthy is Watermelon?

Watermelon is my favorite refreshing treat in the summer.

Let your kids eat as much watermelon as they want! It's so healthy.
Let your kids eat as much watermelon as they want! It's so healthy.

Not only is watermelon yummy and cheap (last week an entire watermelon was 3$ at Smiths!), but it's also very nutritious! Did you know watermelon has more lycopene than a tomato and almost as much potassium as a banana?


Keep reading to learn more about the nutrition in watermelon:


Video source: watermelon.org

Did you know that watermelon is packed with nutrients?


nutrition facts label from watermelon.org
nutrition facts label from watermelon.org

🧠IRON is vital for toddler brain development.

  • The 0.7mg of iron in watermelon actually covers 10% of the daily need for kids age 6months to 3 years (they only need 7mg/day).


🩸POTASSIUM is essential for healthy blood pressure and cell functioning.

  • 310 mg of potassium (amount in 2 cups watermelon) actually covers 16% of a toddler's potassium needs for the day.

  • For reference, adults need about 3000mg per day, and a banana has 400 mg.


👁️VITAMIN A is important for healthy skin and eyes.

  • The 80 mcg of Vitamin A (amount in 2 cups watermelon) actually covers 25% of a toddler's Vitamin A needs for the day (300mg).


🤒VITAMIN C is important for immune health and healthy skin. It also helps us absorb iron.

  • Kids age 1-3 only need 15 mg per day, so the 23mg found in 2 cups of watermelon equates to 100% of their vitamin C needs for the day!


🍉LYCOPENE is an antioxidant which is thought to prevent several types of cancer.

  • Watermelon is the BEST food source of lycopene

  • Check out this chart from watermelon.org



Is Watermelon Safe for Toddlers?


Now that you know that watermelon is nutrition powerhouse, you should also know that it's one of the best foods for new eaters.


Why?


Check out these pictures to see for yourself!


  • Toddlers can easily mash watermelon with their tongue, which makes it a low choking risk (image credit: unsplash)
    Toddlers can easily mash watermelon with their tongue, which makes it a low choking risk (image credit: unsplash)

  • Large pieces of watermelon are easy for young eaters to safely grasp and suck on (image credit: unsplash)
    Large pieces of watermelon are easy for young eaters to safely grasp and suck on (image credit: unsplash)
  • Watermelon can easily be cut into shapes with cookie cutters, making it a fun & healthy option for special occasions. (image credit: watermelon.org)
    Watermelon can easily be cut into shapes with cookie cutters, making it a fun & healthy option for special occasions. (image credit: watermelon.org)
  • Watermelon strips can be dipped in yogurt for an added nutrition boost! Kids love to dip! (Image credit: watermelon.org)
    Watermelon strips can be dipped in yogurt for an added nutrition boost! Kids love to dip! (Image credit: watermelon.org)

Safety Tips

  • Wash before cutting (germs on the outside can get inside when you cut it)

  • Keep cut fruit refrigerated (germs that can make you sick will grow if you leave cut fruit at room temperature)

  • Whole fruit is safe at room temperature and will keep for about a week before you cut it.



Are you inspired to try some new watermelon recipes?

Check out this website for everything watermelon: https://www.watermelon.org/recipes/


Have a great week!





 
 
 
bottom of page