A bottle of apple cider vinegar in your fridge is actually a therapeutic drink to ensure long-lasting health benefits. According to research, apple cider vinegar is a natural health-boosting liquid with many potential health benefits. Due to the various polyphenols compounds, it is high in antioxidants, anti-inflammatory action, and anticancer action.
Did You Know: Hippocrates, the ‘father of medicine’ used apple cider vinegar as a natural antibiotic and preservative for his patients until 400 BC.
What is Apple Cider Vinegar?
Apple cider vinegar is double-fermented apple juice. First, mashed apples are mixed with yeast, sugar, or other carbohydrates. After a few weeks, natural bacteria and yeast ferment the juice, turning carbohydrates into alcohol. The alcohol is then converted to acetic acid in a secondary fermentation process.
The nutritional information for one tablespoon of apple cider vinegar by the United States Department of Agriculture (USDA) is as follows:
- 3Kcal / 13KJ
- 0.1g carbohydrate
- 11mg potassium
- 1mg calcium
- 1mg magnesium
Apple cider vinegar doesn’t contain any vitamins or minerals other than a very small amount of potassium, calcium, and magnesium.
The wait is over. Now read all the benefits of apple cider vinegar that help you maintain a healthy lifestyle.
1. Helps in weight loss:
Studies have shown that apple cider vinegar slightly lowers the rise in glucose you experience after eating. With apple cider vinegar, your glucose doesn’t rise as much after a meal, and your body doesn’t need to make a lot of insulin. When there is less insulin around, the body breaks down fat more easily and is less likely to store it.
Another way to look at it is that apple cider vinegar improves insulin sensitivity, which is good for waist circumference and metabolic health. As insulin sensitivity improves, you are less likely to accumulate deep abdominal fat, called visceral fat.
Learn more about how apple cider vinegar can help you lose weight.
According to reported research, intake of apple cider vinegar reduced body weight, body fat mass, and serum triglyceride levels in obese Japanese people.
A study published in the Journal of Clinical Nutrition found that the acetic acid present in ACV keeps you full longer, preventing overeating or cravings. It will help you eat fewer calories.
How to use apple cider for weight loss?
- Never consume apple cider vinegar as it is; instead, dilute the solution with water to make sure you don’t consume too much acid.
- You can use it as a salad dressing with olive oil to promote sustainable weight loss.
- It is best to drink apple cider vinegar before meals.
Caution: While the occasional use of apple cider vinegar is safe, overuse can reverse the good effects because apple cider vinegar is highly acidic. It can irritate your throat if you drink it frequently or in large quantities.
2. Lowers blood sugar levels
Apple cider vinegar is a popular home remedy used for a variety of ailments, but can it also help lower blood sugar levels? Some research suggests apple cider vinegar may help improve insulin sensitivity and lower blood sugar levels after meals.
Vinegar is thought to slow the digestion of starch, which may help prevent blood sugar levels from rising after a meal. Also, vinegar contains acetic acid, which has been shown to improve insulin sensitivity.
Attention: Apple cider vinegar may have some benefits for blood sugar control. However, it is important to talk to a doctor before adding it to your diet, as it can interact with some medications.
If you have diabetes, apple cider vinegar can help you manage your condition. The acetic acid in apple cider vinegar helps regulate blood sugar levels by slowing the absorption of glucose into the bloodstream. This is beneficial for diabetics because it helps keep blood sugar under control.
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.
Caution: Regularly consuming large amounts of vinegar, especially in its undiluted form, can cause digestive problems, damaged teeth, and affect potassium levels.
3. Scientifically proven beneficial for hair
A few drops of apple cider vinegar are enough to boost tons of hidden benefits for your hair. Want to know? Here you go.
Apple cider vinegar helps to;
- Reduce hair loss and stimulate the growth of hair
- It keeps your hair lustrous and shiny
- Prevents dandruff by killing the bacteria or fungi
- Prevents breakage of hair and split ends
- Keeps your hair strong as it is packed with essential nutrients
- Improves thinning hair
- Balances the ph of hair and scalp
- Gives life to limp, dull hair
According to reported research, the acidic properties of apple cider vinegar help repair damage and keep them looking smooth and shiny.
One study showed that “the usage of apple cider vinegar on the scalp stimulates blood flow, which can accelerate hair growth”.
How to apply apple cider vinegar to hair?
- Mix 2 to 4 tablespoons of apple cider vinegar with 16 ounces of water.
- After shampooing and conditioning, pour the mixture evenly on your hair and apply it to your scalp.
- Let it sit for a few minutes.
- Rinse it out.
4. Reduce Acid Reflux:
According to research, apple cider vinegar is composed of acetic acid along with other substances such as lactic acid, citric acid, and malic acid.
Drinking apple cider vinegar can help balance stomach acid to optimal working levels.
One study states that apple cider vinegar may be beneficial when taken before meals with other dietary supplements, including magnesium citrate, a probiotic supplement, and licorice root.
In the study, participants saw a significant improvement in their symptoms after consuming apple cider vinegar for a specific period. However, they also made dietary and lifestyle changes along with it. Therefore, it is not clear how much of the change was affected by apple cider vinegar.
Talk to your healthcare provider before managing reflux esophagitis with herbal remedies such as apple cider vinegar, as it should never be used as a substitute for a prescription or over-the-counter medications as suggested by a healthcare professional.
Bonus fact: The antibacterial properties of apple cider vinegar can kill the bad bacteria that can cause bad breath.
Do not forget…
Before you start to drink apple cider vinegar, there are a few important things to keep in mind:
- It can affect the enamel of your teeth, so use a straw if you have weak enamel.
- It contains acetic acid, which can irritate your throat or upset your stomach if not diluted.
Wherever you go outside in order to buy apple cider vinegar, the following tips are necessary to be kept in your mind:
- Always read your labels!
- Buy apple cider vinegar in glass bottles.
- Look for organic apple cider vinegar.
By following these tips, you can buy the healthiest apple cider vinegar and enjoy all of these benefits.
Beware: Patients with allergies to apples and pectin should avoid the use of ACV. It is not recommended in pregnancy and lactation due to insufficient evidence.
In a nutshell:
Include apple cider vinegar in your diet starting today! By incorporating apple cider vinegar into your diet, you can enjoy all of these health benefits. So, next time you go to the store, be sure to bring a bottle of apple cider vinegar to avail all these amazing benefits.