We bet you didn’t know about the many amazing health benefits of Apple Cider Vinegar uses! You may be wondering how is ACV different from other types of vinegar.
Well, apples have many well-known health benefits. According to studies, apple consumption can improve the intestinal environment. This delicious fruit also contains a variety of phytochemicals that act as antioxidants. Thus, apples in a form of vinegar provide some of the health benefits of whole apples. But in a concentrated, liquid form instead. The process of making apple cider vinegar is simple. First, yeasts are added to the crushed apples.
They ferment the sugars into alcohol. Then, bacteria converts the alcohol into acetic acid. Acetic acid is the main ingredient in vinegar, giving it its antiseptic properties. During the fermentation process, there is buildup called the “mother”. The mother contains most of the beneficial ingredients of ACV.
It’s made up of friendly bacteria, enzymes and strands of proteins. The mother gives apple cider vinegar that distinctive murky appearance. Apple vinegar can stop hiccups, regulate digestion and help with weight loss. It also helps with blood sugar regulation and detoxification. But, raw apple cider vinegar uses include personal care as well! Such as a natural teeth whitening solution, or a soothing aid for sunburn. You can also make a fruit fly trap, or use it as a natural household cleaner.
What is apple cider vinegar?
As we’ve just mentioned, apple cider vinegar is a type of vinegar. It’s produced during the apple cider fermentation process.
The process involves fermenting the sugar that’s naturally present in apples by adding yeast and/or bacteria to the cider. Over time, the cider turns into alcohol and then vinegar. You can drink this apple cider vinegar as it comes (but be mindful of your teeth enamel and your tastebuds because it’s extremely tangy!) or you can eat apple cider vinegar capsules or gummies to get your ACV goodness.
Why Drink Apple Cider Vineger?
As crazy as it may sound at first, drinking apple cider vinegar will bring you many health benefits which will be discussed in detail in just a sec. Aside from health benefits, apple cider vinegar also reduces cravings by inducing satiety which means apple cider vinegar is great for weight loss or for maintaining a healthy lifestyle. Not only that, but apple cider vinegar is filled with beneficial nutrients.
What can the apple cider vinegar diet do for you?
For thousands of years, compounds containing vinegar have been used for their presumed healing properties. It was used to improve strength, for “detoxification,” as an antibiotic, and even as a treatment for scurvy. While no one is using apple cider vinegar as an antibiotic anymore (at least, no one should be), it has been touted more recently for weight loss. What’s the evidence?
Studies in obese rats and mice suggest that acetic acid can prevent fat deposition and improve their metabolism. The most widely quoted study of humans is a 2009 trial of 175 people who consumed a drink containing 0, 1, or 2 tablespoons of vinegar each day. After three months, those who consumed vinegar had modest weight loss (2 to 4 pounds) and lower triglyceride levels than those who drank no vinegar. Another small study found that vinegar consumption promoted feeling fuller after eating, but that it did so by causing nausea. Neither of these studies (and none I could find in a medical literature search) specifically studied apple cider vinegar. A more recent study randomly assigned 39 study subjects to follow a restricted calorie diet with apple cider vinegar or a restricted calorie diet without apple cider vinegar for 12 weeks. While both groups lost weight, the apple cider vinegar group lost more. As with many prior studies, this one was quite small and short-term.
In all, the scientific evidence that vinegar consumption (whether of the apple cider variety or not) is a reliable, long-term means of losing excess weight is not compelling. (On the other hand, a number of studies suggest that vinegar might prevent spikes in blood sugar in people with prediabetes and type 2 diabetes by blocking starch absorption — perhaps that’s a topic for another day.) Even among proponents of apple cider vinegar for weight loss or other health benefits, it’s unclear when to drink apple cider vinegar (for example, whether there is particular time of day that might be best?) or how much apple cider vinegar per day is ideal.
We’ve listed some of the health Benefits of apple cider vinegar down below:
1. Apple Cider Vinegar May aid weight loss
Perhaps surprisingly, studies show that vinegar could help people lose weight.
Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.
For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the 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 (12 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)
However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.
That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s your entire diet or lifestyle that creates long-term weight loss.
Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.
Apple cider vinegar only contains about three calories per tablespoon, which is very low.
2. Apple Cider Vinegar Can help kill harmful bacteria
Vinegar can help kill pathogens, including bacteria.
People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.
Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.
Vinegar is also a food preservative, and studies show that it inhibits bacteria like E. coli from growing in and spoiling food .
If you’re looking for a natural way to preserve your food, apple cider vinegar could help.
Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.
3. Apple Cider Vinegar May boost skin health
Apple cider vinegar is a common remedy for skin conditions like dry skin and eczema.
The skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the skin, improving the protective skin barrier .
On the other hand, alkaline soaps and cleansers could irritate eczema, making symptoms worse .
Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.
Some people use diluted apple cider vinegar in a facewash or toner. The idea is that it can kill bacteria and prevent spots.
However, one study in 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation .
Talk to your healthcare provider before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns .
4. High in healthful substances
Apple cider vinegar is made via a two-step process .
First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.
Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid .
Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.
Some people believe that the mother is responsible for most of its health benefits, although there are currently no studies to support this.
While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.
5. Apple Cider Vinegar May help lower blood sugar levels and manage diabetes
To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.
Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin .
However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.
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 .
The National Centers for Complementary and Integrative Health (NCCIH) says it’s very important that people do not replace medical treatment with unproven health products .
If you’re currently taking blood-sugar-lowering medications, check with your healthcare provider before increasing your intake of any type of vinegar.
6. Apple Cider Vinegar Improves heart health in animals
Heart disease is one of the leading causes of death .
Several biological factors are linked to your risk of heart disease.
Research suggests that vinegar could improve several of these risk factors. However, many of the studies were conducted in animals.
These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors .
Some studies in rats have also shown that vinegar reduces blood pressure, which is a major risk factor for heart disease and kidney problems .
However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to do more studies before reaching any strong conclusions.
7. (ACV) Condition of your hair
If you have dry, brittle hair or an itchy scalp, replacing your usual shampoo with a bottle of unfiltered cider vinegar could give you more manageable tresses. Research found that using high alkaline shampoos leads to hair breakage and dryness.
The acetic acid in the mother is thought to help lower our hair’s pH to combat that dry, frizzy feel. The pH level of our scalp and hair is acidic at around 5.5. Normal hair products are alkaline, which can contribute to our hair becoming brittle and dry. Water can have the same impact too because it’s pH neutral. But because apple cider vinegar is acidic, it can help restore hair’s pH balance if you pour it on your hair after shampooing.
8. Apple Cider Vinegar May Reduce Belly Fat
In animal studies acetic acid has been seen to reduce the accumulation of body fat. The same was seen in a 12 week study of obese men. The men consumed an acetic acid-rich vinegar and were seen to experience a reduction in body weight, BMI, visceral fat, waist circumference and blood triglyceride levels. Findings look promising, but more research is needed.
9. Cold and Allergy
If you are struggling with a cold or seasonal allergies, dissolve two tablespoons of apple cider vinegar in a glass of water.
In this way, acetic acid and the potassium in the apple cider vinegar can dissolve the mucus while the watered drink purifies your body.Additionally, the antibacterial properties of apple cider vinegar can help break down the very pathogens that cause your colds and allergies and prevent sinusitis.
How much apple cider vinegar should I drink daily?
This is important. Because you don’t want to overdo it. That’s never a good idea. So how much apple cider vinegar daily? And how much is too much?
Common dosage per day is 15-30 ml. Basically, 1-2 tablespoons of apple cider vinegar – mixed with water or made into a tonic or added to a salad dressing.
My advice is to start with a tablespoon and then increase to 2 tablespoons if you don’t notice any side effects. It can be quite strong at first, so you’ll want to get used to it.