Coconut water is an incredibly popular drink, whether you enjoy having a bottle after an intense workout or starting the day with one.
It’s rich in minerals and vitamins, helping you rehydrate quickly and effectively. One of the vitamins most commonly found in coconut water is vitamin C. But are all coconut water rich in this micronutrient?
Most natural coconut waters contain a decent amount of vitamin C in each serving. Depending on the brand, though, some may have added vitamin C, while others may not be great sources of this micronutrient.
As a result, it’s important to check the nutritional values of the brands before you commit to buying them.
How much vitamin C is in coconut water?
A single one-cup serving of coconut water contains around 5.8 mg of vitamin C. This is around 10% of your daily recommended need for this micronutrient, so adding even more vitamin C-rich foods to your diet is a good idea.
This amount also applies mostly to freshly made coconut water. This is important as a lot of brands have added vitamin C, increasing the content of this micronutrient significantly.
Unfortunately, a lot of coconut water brands use filtering processes to ensure that the water can stand on shelves for a longer period of time.
This decreases the vitamin C contents, sometimes eliminating this micronutrient entirely.
So, if you’re looking to drink coconut water because of its vitamin C content, you might want to make the water yourself or read the nutritional label carefully.
Is coconut water healthy?
Coconut water is an excellent source of hydration. It’s rich in several powerful electrolytes, such as sodium, calcium, potassium, and magnesium.
Depending on the brand, the water you choose might have added nutrients, which further improves how effectively it quenches your thirst.
When buying coconut water, though, make sure to choose unflavored versions, as those can contain added sugars, which aren’t good for your health.
Due to its high potassium content, some studies show that drinking coconut water may help reduce your risk of heart disease.
Potassium helps lower your blood pressure and improve your cholesterol levels. In the same way, coconut water is better for your heart and cardiovascular system than coconut milk, as it contains barely any fat.
On the other hand, if you suffer from potassium sensitivity, make sure not to drink coconut water too much as it can negatively impact your health.
Coconut water is also loaded with antioxidants, which can help remove free radicals and oxalates from your body.
As a result, adding coconut water to your diet can reduce your risk of kidney stones.
While foods and drinks high in potassium aren’t recommended for people with kidney issues, moderate intakes of coconut water may actually improve how efficiently your kidneys flush out calcium, oxalate, and other compounds that may form crystals in your kidneys.
What’s more, if you choose coconut water without added sugars, you can also lower your blood sugar levels. This improves your energy levels without making you feel lethargic.
Some coconut water brands also offer drinks with added caffeine, which can be a healthier alternative to old-fashioned energy drinks.
As you can see, drinking coconut water has benefits going way beyond hydration.
Can you get enough vitamin C from drinking coconut water?
Depending on the brand, one single serving of coconut water – whether it’s a can or bottle – can provide you with all of your daily need for vitamin C.
This is both true for natural and fresh coconut water as well as those with added ascorbic acid. It’s also nearly impossible to overdose on vitamin C from coconut water as it’s a water-soluble vitamin.
This means that your body easily flushes out excess amounts of this micronutrient, especially if you stay properly hydrated.
Which coconut water contains the most vitamin C?
Generally, most brands contain similar amounts of vitamin C. But some might be fortified with vitamins and come in larges servings. So, you’re more likely to get more of this essential vitamin and stay healthy.
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1. Vita Coco
One container of this coconut water contains around 56 mg of vitamin C. This is one of the best coconut waters when it comes to vitamin C content. It also contains a great amount of potassium and calcium, which contribute to even better hydrates without sacrificing taste.
One can of this coconut water contains around 22 mg of vitamin C. This brand also has no added sugar. So, if you’re looking for the healthiest coconut water brand, this might be your best option. It also comes in a convenient can, making it easier to carry one with you at all times.
This brand contains 18 mg of vitamin C, which is still a pretty impressive amount considering the serving size. Hydra Coco Coconut Water contains a lot of powerful antioxidants that can help you replenish your electrolytes levels and improve exercise performance. This makes it top choice water for avid exercise fans.
Just one bottle of this brand contains 13 mg of vitamin C. It contains no added preservative, ensuring that your beverage is as healthy and natural as possible. It’s also a great source of other micronutrients, such as manganese, magnesium, and phosphorus, which are all powerful antioxidants.
This brand contains only about 7 mg of vitamin C, but it’s still better than other companies that aren’t listed here. This drink is organic, filled with electrolytes and other nutrients, helping you replenish your water stores without adding any unnecessary sugars.
Coconut water is a mineral- and vitamin-rich beverage that can help you stay hydrated. It’s very popular among people who enjoy working out, but it’s also a huge hit among all fans of healthy lifestyles.
As you can see, most brands provide you with a good amount of vitamin C. But you should always check the nutritional label to make sure that you’re getting the most out of your coconut water.
I’ve been interested in food for many years, and nutrition is my passion. From cooking healthy meals to educating myself on the health benefits of food products, there’s nothing that I don’t enjoy writing and learning about.