Apple cider vinegar is a popular home remedy. It has been utilized as an ingredient for cooking and for medical treatments for many years. Studies indicate that it offers various health advantages, including some antimicrobial and antioxidant properties.
Current investigations are establishing that ACV has impressive and distinctive health advantages.
- A study released in 2015 showed that ACV antifungal properties against Candida.
- An animal study published in January 2018 in the Journal of Medicinal Food found that ACV’s antioxidant effects reduced obesity-induced oxidative stress and lowered the risk of obesity-related health issues by way of reducing atherosclerotic risk.
- A 2014 animal study published in the Journal of Membrane Biology found that ACV reduced oxidative damage and bolstered the levels of antioxidant enzymes and vitamins in the test subjects.
Apple cider vinegar is as easy to use as it is advantageous. Once you understand how advantageous it can be to your life, you’ll quickly be heading to a shop to buy some.
People have suggested that it can help with various ailments, but what does the scientific data show? Evidence suggests it could possibly offer health benefits, such as:
- aiding weight loss
- reducing cholesterol
- lowering blood sugar levels
- improving the symptoms of diabetes
Little has been studied on the subject yet, therefore further exploration is necessary prior to suggesting it as an alternative therapy. This piece looks into the proof that indicates 6 potential advantages to one’s health related to the consumption of apple cider vinegar.
Nutrition of Apple Cider Vinegar
The two-stage fermentation procedure used to make ACV involves bacteria consuming all the sugar from the apples, bringing about zero carbohydrates and a whole lot of health advantages. Here’s the nutritional breakdown 1 tablespoon of apple cider vinegar:
- 0 Calories
- 0 g Carbohydrate
- 0 g Fat
- 0 g Protein
- 0 g Fiber
- 11 mg Potassium
You may be asking yourself what makes apple cider vinegar so beneficial and nutritious, aside from a boost of potassium. Well, this drink provides a lot of zeros!
Health Benefits of Apple Cider Vinegar
Apple cider vinegar is made via a two-step process. First, the producer exposes milled apples to yeast, allowing it to convert the sugars into alcohol by fermentation. The following step involves including bacteria to ferment the alcohol more, changing it into acetic acid, which is the main beneficial element in vinegar.
Acetic acid is responsible for the strong, sour odour and taste of vinegar. It is hypothesized that the acidic nature of apple cider vinegar is the reason for its purported health advantages. Cider vinegars are 5–6% acetic acid.
Organic, uncooked apple cider vinegar has something known as “mother” within it, which is made up of bacteria, enzymes, and proteins to give it a cloudy look.
Some people maintain that the mother is mainly responsible for a child’s good health, but there is no scientific evidence backing this up.
Apple cider vinegar may not pack a lot of vitamins or minerals, but it does contain a minuscule amount of potassium. Brands of high caliber often consist of some amino acids and antioxidants.
Apple cider vinegar is produced by allowing the sugars from apples to go through the process of fermentation. The transformation of these components leads to the formation of acetic acid, the prime effective component present in vinegar which is widely accepted as having beneficial health effects.
2. Can Help Kill Harmful Bacteria
Vinegar can help kill pathogens, including bacteria. Vinegar has traditionally been used for tasks such as sanitization, treating fungal infections on nails, dealing with lice, ridding warts, and curing ear infections.
Hippocrates, the originator of contemporary medicine, employed vinegar to disinfect injuries over two millennia ago. Vinegar is also a food preservative. Research indicates that it prevents bacteria such as E. coli from increasing and making food inedible.
Searching for a natural strategy to save your food stuff? Have a go at using apple cider vinegar.
People who have shared stories say that using watered-down apple cider vinegar on the skin may help with acne, but there appears to be no solid evidence to back this up.
Acetic acid, which is the main ingredient of vinegar, has the ability to eradicate or halt the spread of pathogenic bacteria. Its past includes being employed as a germ killer and a natural preservative.
So far, the most compelling evidence in favor of vinegar’s efficacy is in the treatment of type 2 diabetes. With type 2 diabetes, the body resists the effects of insulin or fails to produce enough of the hormone, resulting in elevated blood sugar levels.
Nevertheless, individuals who don’t suffer from diabetes may also gain from maintaining their blood sugar within the accepted levels, since a few scientists think that elevated blood sugar is a leading factor of both aging and numerous on-going ailments.
The healthiest means of controlling blood glucose levels is to skip processed carbohydrates and sugar, but adding apple cider vinegar to your diet may also offer benefit.
Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:
- A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly lower blood sugar and insulin response.
- In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread).
- A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.
- Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.
NCCIH is emphatic that people should not substitute medical treatment with untested health goods.
Consult with your doctor before increasing your consumption of any form of vinegar if you are currently taking medications that reduce blood sugar. Consumption of apple cider vinegar has demonstrated a capacity to increase insulin sensitivity and curb post-meal blood sugar concentrations.
Investigations have yielded unexpected results, indicating that vinegar can be beneficial in aiding with weight loss. Numerous studies on humans demonstrate that vinegar can make one feel fuller. This outcome can involve consuming less calories and shedding pounds.
An example of this is that a study found that if a person had a high carb meal along with consuming vinegar, it would result in stronger feelings of being full, which would then lead to that individual consuming 200–275 fewer calories for the rest of that day.
Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss:
- taking 1 tablespoon (15 mL) led to a loss of 2.6 pounds (1.2 kg)
- taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)
It is important to note that this investigation was conducted over a period of 3 months, suggesting that the actual effects on body mass are relatively slight.
It is not likely that altering the amount of a particular food or ingredient will have a marked impact on one’s weight. Maintaining a healthy weight for the long term is achievable when you form healthy dietary and lifestyle habits.
In general, consuming apple cider vinegar could potentially lead to shedding pounds due to its capacity to restrain hunger, lower blood sugar, and lower insulin levels. A tablespoon of apple cider vinegar contains only a small amount of calories – only three!
Research has indicated that vinegar may make you feel satiated, which could result in eating less and may pave the way for weight reduction.
Cardiovascular illness is among the most frequent causes of mortality. There are multiple biological aspects that can increase your likelihood of developing heart disease. Studies show that vinegar may be able to help lower some of the risks associated with certain health conditions. However, many of the studies were conducted in animals.
Animal studies have demonstrated that apple cider vinegar can reduce levels of cholesterol and triglycerides, as well as other risk factors for heart disease. Research has been done on rats that indicate that vinegar can bring down blood pressure, which is one of the leading hazards for coronary illness and kidney issues.
No sound proof exists that vinegar offers any advantage to human cardiovascular health. Further investigation is necessary before any firm conclusions can be drawn.
Research conducted on animals has indicated that vinegar may lower triglycerides, cholesterol, and blood pressure levels in the bloodstream. Despite the lack of proof, there is no convincing data that indicates this could result in a lessening of the chance of heart illness for people.
Apple cider vinegar is regularly used as a treatment for issues such as dry skin and eczema. The skin is naturally slightly acidic. Applying apple cider vinegar to the skin’s surface could normalize the skin’s acidity, boosting the protective hydrolipidic film.
In contrast, soaps and cleansers with a high pH level may cause irritation for people with eczema, resulting in their condition worsening. Apple cider vinegar could potentially hinder the formation of skin infections that are connected to conditions like eczema and other skin disorders owing to its antibacterial characteristics.
Some people mix apple cider vinegar with water to use as a facial cleanser or toner. The concept is that it can annihilate germs and stop pimples.
Despite one investigation conducted on 22 people with eczema that found apple cider vinegar soaks did not strengthen the skin’s defense and had an irritating effect, Discuss any potential new treatments with your physician before using them on any injured skin. Do not put a full-strength vinegar on your skin, because it can cause burning.
This vinegar derived from apples is naturally acidic and has molecules with the capability of neutralizing microbes. It may be possible to use this to reinforce the skin’s protective barrier and ward off infections. Additional research is needed to determine the safety and reliability of this remedy.
7. Provide an All Natural Energy Boost
It is typical to experience a small decrease in vitality a few hours after consuming lunch. If you’re not consuming a proper diet and leading a sound way of life, that depression will be even more intense and bring on a strong urge for carbohydrates.
ACV’s capacity to regulate blood sugar can work with the relatively limited amount of potassium it contains to give you energy if you’re feeling tired.
ACV contains 11 mg of potassium per tablespoon. Mixing 1 or 2 tablespoons of apple cider vinegar in a glass of water will give you the advantages of the vinegar plus a boost of hydration.
This hack will only cost approximately 25 cents and possibly only 6 calories. That is much less calories than any drinks that provide energy.
8. ACV May Help Relieve Your Cold and Allergy Congestion
If you are suffering from a cold or allergies caused by the environment/seasonal changes, mix two tablespoons of apple cider vinegar in a cup of water. The water in ACV aids in maintaining proper hydration levels and aids the body in ridding toxins, while the presence of acetic acid and potassium aids in breaking down mucus.
Apple cider vinegar can reduce the bacteria and fungi that bring on symptoms of a cold and/or allergies, and can also protect against sinus infection. Its antibacterial and antifungal qualities make it an excellent preventative measure.
9. ACV Might Help Your Heartburn
It may seem surprising to consume acidic apple cider vinegar to soothe one’s heartburn, yet numerous people have reported great relief from it. There is speculation among some researchers and medical professionals that the main cause of acid reflux is a lack of acid.
Acid reflux occurs when the lower esophageal sphincter does not shut effectively, letting stomach acid move up into the esophagus, leading to soreness and burning sensations.
Researchers are beginning to believe that the signal for the Lower Esophageal Sphincter to close is tied to the presence of stomach acid. If you have reduced stomach acid due to stress, dietary decisions, or taking medications, your lower esophageal sphincter would not receive the sign it needs.
People claim that drinking a mixture of two tablespoons of apple cider vinegar and eight ounces of water before a meal can drastically reduce their acid reflux symptoms.
Buying and Storing Apple Cider Vinegar
To get the health benefits of apple cider vinegar make sure that it is ALL of the following:
- Organic
- Raw
- Unpasteurized
- Unfiltered
- With the Mother
If any of these beneficial characteristics are absent, then vinegar can be used as a cleaning agent for floors but cannot provide any of the advantages to health described before. Bragg’s has been the number one choice and widely consumed brand of apple cider vinegar for longer than a century and features all the components.
Mix thoroughly each time to ensure the mother is dispersed evenly and get the most out of each drop for its health benefits.
Do not have more than 8 ounces of something over the course of the day, and do not eat it all at once. This can be detrimental to your potassium levels, which can be harmful to your heart. The unpleasant taste of apple cider vinegar, no matter how accustomed you become to it, will help you to avoid having too much.
Be aware if you have diabetes – either Type 1 or Type 2 – hypoglycemia, hyperglycemia, or another issue that affects customary blood sugar control, as this can lead to a decrease in blood sugar levels.
Side notes
Apple cider vinegar can provide many advantages over a short or long period of time, as well as when used in cooking. Purchase a substantial quantity of items and remember to acquire a few smaller containers for your work desk and for when you are out and about.
