Despite being a household name, apple cider vinegar’s (ACV) benefits are much more than just a salad dressing. This sharp-tasting vinegar is the jack of all trades in the world of wellness.
Health blogs and websites have recently begun claiming that ACV can treat anything from dandruff and weight loss to indigestion. A few studies have suggested that consuming apple cider vinegar may have some health advantages.
But before discussing its benefits, let’s understand what apple cider vinegar is and what it is made of.
What is Apple Cider Vinegar?
Apple cider vinegar is made from crushed apples that have undergone fermentation. The minerals found in ACV include acetic acid and vitamins B and C. Apple cider vinegar ingredients include 94% water and 5% acetic acid with 1% carbohydrates.
Apple cider vinegar is made using yeast, sugar, and other carbohydrates, which are first combined with crushed apples. After a few weeks, bacteria and natural yeasts ferment the juice, turning sugars into alcohol, which is then converted to acetic acid after the second fermentation, yielding apple cider vinegar.
Apple Cider Vinegar Nutrition Facts
A 100-millilitre serving of ACV has a very low amount of fat, protein, and carbs as macronutrients and provides very few calories. Potassium is included in ACV in modest amounts—11 grams per tablespoon, or 73 milligrams per 100 millilitres. This vitamin helps the body by controlling the heartbeat and neuron and muscle function.
Apple Cider Vinegar Benefits
ACV has gained a superfood reputation, and supporters of the vinegar claim that it may treat almost any ailment, including weight gain, digestive problems, skin problems, and more. Let’s learn what ACV can do for you!
Helps Reduce Blood Sugar
There are several health benefits of apple cider vinegar, and the first one is that it helps reduce blood sugar levels. Generally, there is a spike in blood sugar after consuming starchy meals, such as bread, pasta, and rice. A reduced blood sugar surge following starchy meals may result from ingesting apple cider vinegar post-meal.
However, people who have diabetes or borderline diabetes should consult their doctor before consuming ACV. If you have a condition like gastroparesis, a digestive ailment where the stomach empties slowly, you shouldn’t drink ACV.
Apple Cider Vinegar for Weight Loss
Every small boost helps while attempting to lose weight. ACV can be used to reduce visceral fat. ACV can help the entire gastrointestinal tract’s health by strengthening the stomach lining, which promotes the flow of digestive juices. ACV may increase metabolism by stimulating fat-digesting enzymes.
May Help Kill Harmful Bacteria
Vinegar has long been used to clean, disinfect, and cure ear infections, warts, lice, and nail fungus. In comparison, ACV is also believed to have antifungal properties when tested in a laboratory setting. People believe diluted ACV can also treat acne, but no conclusive evidence supports this.
Apple Cider Vinegar Benefits for Stomach
ACV is considered to provide all the natural minerals, vitamins, and enzymes needed for our body. Apple cider vinegar also helps improve lymph circulation in the body and assists digestion. Its high potassium content aids in treating allergies, candidiasis, sore throats, and sinus infections. If drinking ACV mixed with water is difficult, try mixing a few tablespoons of ACV with hot water, honey, and lemon for a delicious cleansing beverage.
Apple Cider Vinegar Drink Helps in Digestion
Add one or two tablespoons of apple cider vinegar to a tall glass of water if you suffer from constipation, acid reflux, or even food poisoning. It contains a malic acid substance and has antibacterial and antiviral qualities that can help treat any issues you may have with your digestion.
Improves Heart Health in Animals
One of the primary causes of mortality is cardiovascular disease. According to research conducted on animals (1,2), apple cider vinegar may be able to reduce triglyceride and cholesterol levels as well as several other heart disease risk factors. Some rodent studies have also revealed that vinegar lowers blood pressure, a significant risk factor for renal and heart disease.
Drinking Apple Cider Vinegar for Skin Health
The protective skin barrier may be improved by using topical apple cider vinegar to adjust the skin’s natural pH. Organic apple cider vinegar has antibacterial qualities, which could help prevent skin infections caused by eczema and other dry skin conditions. Some individuals use diluted apple cider vinegar with a toner or face cleanser to maintain their skin health.
Dosage & How to Consume ACV
When we talk about ACV, the first question that comes to our mind is how to consume apple cider vinegar. ACV is used in salad dressings and preservatives. Drinking plain apple cider vinegar directly is not advised due to its high acidic content. If you consume excessive quantities of ACV, it might harm the teeth’ enamel. Most experts recommend adding only 1 to 2 teaspoons of ACV to water or tea before drinking it to utilize its health benefits safely.
Risks and Side Effects
Because of its strong acidity, one can have adverse effects when consuming apple cider vinegar in excess, such as eroding dental enamel, which, once lost, cannot be recovered. If you consume ACV directly, it may also harm your oesophagus. Therefore always dilute it before consumption to help prevent these issues. Some other risks include:
Low potassium: Avoid consuming apple cider vinegar if you have hypokalemia (low potassium in your blood) since it may exacerbate the disease.
Adverse reaction with medication: It can have negative effects when used with several medications, including insulin and diuretic treatments. Consult your doctor to see whether consuming apple cider vinegar is safe (if you take any other daily medications).
Nausea: Some people experience nausea and vomiting on consuming apple cider vinegar. One should stop using it if it makes one feel ill.
The effectiveness of apple cider vinegar in promoting healthy lifestyle choices might be debated until further studies are released. However, if you want to try it, always consume it in a diluted version.