Apple cider vinegar is a popular home remedy. People are using it from ancient age in cooking and medicine.
Many people claim that it can relieve a wide range of health complaints, but you may be surprised at what the research says.
Apple cider vinegar has various health-enhancing attributes, including antimicrobial and antioxidant effects. What’s more, evidence suggests that it can provide health benefits, such as reducing weight, lowering cholesterol, lowering blood sugar levels, and improving diabetes symptoms.
However, little research exists, and further studies are needed before they are recommended as alternative medicine.
This article looks at the proof behind 6 possible health benefits of apple cider vinegar.
1. High in Healthy substances
Apple cider vinegar is made through a two-step process.
First, the manufacturer exposes the crushed apples to yeast, which ferments the sugars and converts them into alcohol. Next, they add bacteria to advance the alcohol, turning it into acetic acid – the main active compound in vinegar.
Acetic acid gives vinegar its strong sour fragrance and taste. Researchers conclude that this acid is qualified for the health benefits of apple cider vinegar. Cider vinegar is 5-6% acetic acid.
Organic, unfiltered Apple cider vinegar also contains a substance called Mama, which contains varieties of proteins, enzymes, and friendly bacteria that give the product a soft appearance.
Some 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 provides a small amount of potassium. Large quality brands also contain some amino acids and antioxidants.
Summary
Apple cider vinegar is made by evaporating sugar from apples. This converts them to acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.
2. May help kill harmful bacteria
Vinegar can help kill pathogens, including bacteria.
People have traditionally used vinegar for cleaning and disinfecting, treating nail warts, fungus, lice, and ear infections.
The father of modern medicine, Hippocrates, used vinegar to clean wounds more than 2000 years ago.
Vinegar is also a food preservative, and studies determine that it was Inhibits bacteria like coli from growing and spoiling food.
If you are looking for a natural way to preserve your food, Apple Cider Vinegar can help.
Anecdote reports also suggest that diluted apple cider vinegar may help with acne when applied to the skin, but there is no strong research to confirm this.
Summary
The main substance in vinegar: acetic acid – can kill harmful bacteria or prevent them from reproducing. It has a chronicle of use as a disinfectant and natural preservative.
3. May help lower blood sugar levels and control diabetes
To date, one of the most solid applications of vinegar has been in the treatment of type 2 diabetes.
Type 2 diabetes is characterized by high blood sugar levels due to 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 conclude 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 can also have a beneficial effect.
Research recommends that vinegar provides the following benefits for blood sugar and insulin levels:
A small study suggests that vinegar can improve insulin sensitivity by 1934% during a high-carb meal and reduce 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 caused a rapid 4% decrease in blood sugar the next morning.
Several other studies in humans suggest that vinegar can improve insulin function and low blood sugar levels after a meal.
The National Center for Complementary and Integrative Health (NCCIH) states that it is very important that people do not replace medical treatment with unsafe health products.
If you are currently taking blood-sugar-lowering medications, contact your healthcare provider before increasing your intake of vinegar.
Summary
Apple cider vinegar promises a lot to improve insulin sensitivity
4. May aid in weight loss
Perhaps unsurprisingly, studies suggest that vinegar can help people lose weight.
Numerous human studies suggest that vinegar can increase feelings of fullness. This allows you to eat fewer calories and lose weight.
For example, according to one study, consuming vinegar with a high-carb meal increased feelings of fullness, allowing participants to eat 200–275 fewer calories throughout the day.
Besides, a study in 175 obese people showed that daily intake of apple cider vinegar reduced abdominal fat and lost weight:
Taking 1 tbsp (12mL) resulted in a loss of 2.6 pounds (1.2 kg)
Taking 2tablespoons (30mL) caused a loss of 3.7 pounds (1.7 kg)
However, keep in mind that this study lasted for 3 months, so its actual effect on body weight appears to be minor.
It has been said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It is your overall diet or lifestyle that reduces long term weight loss.
Overall, apple cider vinegar can contribute to weight loss by promoting satiety, lowering blood sugar, and lowering insulin levels.
Apple cider vinegar only contains about three calories per tablespoon, which is very low.
Summary
Studies show that vinegar can increase feelings of fullness and help you eat fewer calories, which can lead to weight loss.
5. Improves cardiovascular health in animals
Heart disease is one of the leading causes of death.
Several biological factors are associated with your risk of heart disease.
Research suggests that vinegar can improve many of these risk factors. However, many studies were conducted on animals.
These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as many other heart disease risk factors.
Some studies in mice 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 cardiovascular health in humans. Researchers need to study more before coming to any strong conclusions.
Summary
Many animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that this reduces the risk of heart disease in humans.
6. May promote skin health
Apple cider vinegar is a common remedy for dry skin and skin conditions such as eczema.
The skin is naturally slightly acidic. The use of topical apple cider vinegar can help in the rebalancing of the skin’s natural pH, which can improve the protective skin barrier.
On the other hand, alkaline soaps and cleaners can irritate eczema, making symptoms worse.
Given its antibacterial properties, apple cider vinegar can, in theory, help prevent skin infections associated with eczema and other skin conditions.
Some people use diluted apple cider vinegar in a face-wash or toner. The idea is that it can kill bacteria and prevent spots.
However, a study in 22 people with eczema reported that Apple Cider Vinegar Sox does not improve the skin barrier and cause skin irritation.
Talk to your healthcare provider before trying new treatments, especially on damaged skin. Avoid applying undiluted vinegar on the skin, as it can cause burns.
Summary
Apple cider vinegar is naturally acidic and has antimicrobial properties. This means that it can help improve the skin barrier and prevent infection. However, more studies are needed to find out how safe and effective this remedy is.
Dosage and how to use it
The best way to incorporate apple cider vinegar into your food is to use it in cooking. It is a simple addition to foods such as salad dressings and homemade mayonnaise.
Some people like to dissolve it in water and drink it as a drink. Common doses range from 1–2 teaspoons (5–10 mL) to 1–2 teaspoons (15–30 mL) mixed in a large glass of water per day.
It is best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.
Some dieticians recommend using organic, unfiltered Apple Cider Vinegar that includes mom. ”
Bragg seems to be the most popular option, available online with reviews and ratings. However, many other varieties are also available.
Read here about the correct dosage of apple cider vinegar.
Summary
A common dosage for apple cider vinegar is from 1 tablespoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.Bottom-line
Many websites and advocates of natural health care claim that Apple cider vinegar has exceptional health benefits, including boosting energy and curing disease.
Unfortunately, there is little research to support most claims about its health benefits.
That said, some studies suggest that it may provide some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.
Apple cider vinegar seems to be safe unless you take an excessive amount of it.
It also includes natural hair conditioners, skin care products, and many other non-health-related uses as cleansing agents.