Watermelon
What is Watermelon?
Watermelon is a fruit that is characterized by its large oval size, thick green rind, and bright red flesh. It is over 90% water and contains natural electrolytes, making it a delicious way to hydrate! Because of its high water content, it is naturally low calorie and has been shown in a recent study to reduce risk of childhood obesity [1]. It also contains a variety of vitamins, minerals, and antioxidants, and a small amount of fiber. Watermelon also has one of the highest concentrations of an amino acid called L-citrulline, which is known for its benefits in reducing high blood pressure [2, 3]
Watermelon comes in a few different varieties, sizes, and colors, including seeded, seedless, mini, red, orange, and yellow. While many people prefer watermelon seedless, the seeds are actually edible and are very nutritious! They can be eaten raw, sprouted, and roasted.
Is Watermelon Beneficial for Autism?
Yes! Watermelon flesh has a variety of vitamins and minerals including vitamins A & C, potassium & magnesium. Watermelon seeds are a good source of magnesium, iron, and zinc. We often see kids on the autism spectrum do not consume sufficient amounts of these nutrients, so eating watermelon regularly can be a great way to replenish these levels or prevent further deficiency.
Perhaps one of the biggest benefits of watermelon is its water content! 1 cup of watermelon has 4-5 fluid ounces of water - making it a tasty way to hydrate. For kids who are constipated, watermelon can be a great natural way to promote healthy bowel movements due to its water and fiber content.
The National Health and Nutrition Examination Survey (NHANES) data spanning 15 years revealed that children and adults who consumed watermelon had over 5% higher intake of dietary fiber, magnesium, potassium, and vitamin A, increased intake of certain antioxidants, and more than 5% lower intake of added sugars and saturated fats. [4]. There is also emerging research showing benefits in glucose metabolism, reducing inflammation, and improvement in the gut microbiome [5], all which are especially beneficial for kids on the autism spectrum.
We currently only have one research study that looks at watermelon and autism. This study is almost not worth mentioning as it has a very small study size and specifically tests 60 children ages 2-8 in Romania for levels of certain heavy metals. Their final findings showed that children who were female, had less educated parents, exhibited pica, and ate cold breakfast (like cereal), ate watermelon, and lamb had significantly higher concentrations of Lead than others who did not have these factors. [6] This is such a specific population with a limited sample size that these findings with watermelon are likely more of a coincidence than any kind of true correlation.
Nutrient Breakdown [7]
In 1 cup of diced watermelon:
45 calories
1 g protein
0 g fat
12 g carbohydrates
<1 g fiber
11 mg calcium
0.4 mg iron
15 mg magnesium
12 mg vitamin C
Ways to Enjoy Watermelon
Some kids who have sensory aversions may not love the texture of fresh watermelon, so we’ve included a few other ways to enjoy it below!
Fresh
Watermelon juice
Watermelon popsicle (cut the watermelon into slices, stick a popsicle stick through the rind, and freeze!)
Smoothie or slushie (blend with other fruits or ice)
Dehydrated watermelon (try Rhythm)
Watermelon “pizza”
Roasted watermelon seeds! (try GoRaw)
Watermelon Alternatives
If your child doesn’t like watermelon yet or they are sensitive to it, here are some alternatives that are similar in nutritional value!
Cantaloupe
Honeydew melon
BOTTOM LINE:
Watermelon is a nourishing and hydrating food that contains a variety of nutrients that are great for kids on the autism spectrum! Consuming regularly can help replete nutrients, reduce constipation, promote hydration, and contribute to a healthy gut microbiome!
Author
Written by: Brittyn Coleman, MS, RDN/LD, CLT
