Is apple cider vinegar good for you? It's Savings Even before its recent surge in popularity, apple cider vinegar's extensive list of benefits had been known for centuries.
It has been shown to keep blood sugar in check, speed up weight loss, and even improve the appearance of acne and scars, among other apple cider vinegar benefits.
Apple cider vinegar uses range from relieving sunburn to improving gut health. It is also used to relieve symptoms of colds and seasonal allergies, helps with acid reflux, and aids in weight management.
With many uses and a plethora of proven health benefits, it's a must have in your medicine cabinet.
What is apple cider vinegar?
Apple cider vinegar is a type of vinegarcidraWhat happenedFermentation— first fermented by yeast and bacteria, converting the sugars to alcohol, and then in a second fermentation process, converting the alcoholacetic acid. This process forms health promoting agents.probioticsand enzymes, making it significantly lower in sugar and fewer calories than apple cider or apple juice.
This fermentation process explains the many health benefits of apple cider vinegar. In fact, it only takes one to two tablespoons of apple cider vinegar to experience the benefits of apple cider vinegar, and each tablespoon is only three to five calories and low in sugar.
If you are concerned about maintaining your weight or trying to lose weight, it is still safe to consume apple cider vinegar regularly.
Apple cider vinegar has been consumed for thousands of years. In fact, records show that we lived long before 5000 B.C. BC Fermentation of apple juice in vinegar.
Historically, apple cider vinegar has been used for a variety of purposes, such as: B. to support liver detoxification, cleanse the blood, cleanse the lymph nodes, and boost immunity. In ancient Greece, Hippocrates even prescribed it mixed with a little honey to treat coughs and colds.
In the 17th century, Europeans began to use vinegar for medicinal purposes. They started making it into syrups and antiseptics and even used it as a gargle to kill germs.
Today, apple cider vinegar is back in the spotlight and beginning to gain much-deserved recognition for its powerful health-promoting properties. Not only can it be used as a natural remedy to treat a variety of ailments, but it can also be added to salad dressings and marinades, or used as a powerful all-natural household cleaner and disinfectant.
health benefits
1. Regulates blood sugar levels
The ability of apple cider vinegar to help maintain normal blood sugar is one of the best-studied benefits of apple cider vinegar and may be beneficial for people with type 2 diabetes.
In a small study, vinegar consumption wasfoundreduce blood sugar by an average of 31 percent after eating white bread. Similarly, an animal study from Iran showed that giving apple cider vinegar to diabetic rats lasted for four weeks.demonstrationsignificantly lower blood sugar.
Apple cider vinegar can also increase insulin sensitivity. Insulin is the hormone responsible for moving sugar from the blood into the tissues, where it can be used for fuel. Maintaining high insulin levels can lead to insulin resistance, which reduces effectiveness and leads to high blood sugar and diabetes.
a study indiabetes treatment suggeststhat vinegar intake helped improve insulin sensitivity by up to 34% in patients with type 2 diabetes or insulin resistance.
To keep blood sugar stable, try diluting 1-2 tablespoons of apple cider vinegar in 8 ounces of water and consume before meals. Also, be sure to moderate your carbohydrate intake, increase your fiber intake, andprotein foods,and lots of regular physical activity to further lower blood sugar.
2. Improves weight loss
Apple cider vinegar has been in the spotlight lately and fitness gurus and natural health experts recommend one.apple cider vinegar dietto get rid of unwanted kilos quickly. Is apple cider vinegar good for weight loss and how much weight can be lost by drinking it?
There is a large body of research confirming the benefits of apple cider vinegar for weight loss. One study consumed just two tablespoons of apple cider vinegar a day for 12 weeksresultresulting in almost ten pounds of weight loss without any other diet or lifestyle changes.
studiesshowthat apple cider vinegar can also increasesaturation, which can help reduce intake and increase weight loss. In fact, a study showed that consuming apple cider vinegar is actually harmful.reducedTotal calorie intake up to 275 calories throughout the day.
How about combining the supplement for weight loss?Garcinia cambogia with apple cider vinegar? While this combination of supplements is popular, it does not appear to show that taking these products will cause any changes in your weight.
But just because apple cider vinegar helps with weight loss doesn't mean it should be used only as a quick fix. In fact, if you drink it neat, the loss of body weight will be minimal.
To really lose weight in a healthy way, you should use apple cider vinegar in combination with a balanced diet and an active lifestyle.
3. Reduces cholesterol
Cholesterol is a fat-like substance that can build up in the arteries, causing them to narrow and harden. High blood cholesterol puts pressure on the heart, forcing it to work harder to pump blood throughout the body.
Apple cider vinegar may promote heart health by helping to keep cholesterol levels low. The aforementioned animal study from Iran showed that supplementing rats with apple cider vinegar was able to reduce bad LDL cholesterol and triglyceride levels, while increasing beneficial HDL cholesterol.
In addition to including a tablespoon or two of apple cider vinegar in your diet each day, another way to lower cholesterol fast is to minimize your intake of sugar and refined carbohydrates, including a good variety ofhealthy fatsin your diet and eat a few servings of fish each week.
4. Improves skin health
Apple cider vinegar doesn't just affect your internal health. It has also been shown to treat acne and reduce scarring.
Certain strains of bacteria often contribute to the development of acne. Vinegar is known for its antibacterial properties and has beendemonstrationto be effective against many harmful strains of bacteria.
It also contains specific components such as acetic acid, lactic acid and succinic acid.Citric acid, all of which have been showninhibit growthVonPropionibacterium acnes,the specific strain of bacteria responsible for causing acne.
These beneficial components can also reduce scarring. a study inCosmetic Dermatology Journal presentedthat treatment of acne scars with lactic acid for three months improved the texture, pigmentation and appearance of the treated skin, as well as lightening the scars.
add a littleprobiotic foodsIncorporating it into your diet, using healing masks and toners, and keeping your skin properly hydrated are other effective home remedies for acne.
5. Lowers blood pressure
High blood pressure is a major risk factor for heart disease. It forces the heart to work harder, causing the heart muscle to weaken and deteriorate over time.
Apple cider vinegar helps improve blood pressure, keeping the heart healthy and strong. An animal study in Japanpresentedthat administration of acetic acid, the main ingredient in vinegar, to rats led to a reduction in blood pressure. Another animal study had similar results,demonstratethat vinegar effectively blocks the action of a certain enzyme that increases blood pressure.
Other natural ways to lower blood pressure include increasing your magnesium and potassium intake, increasing your fiber intake, and replacing salt and processed foods with whole foods.
6. Relieves the symptoms of acid reflux
Gastroesophageal reflux disease, also known as GERD or acid reflux, is a condition characterized by a reflux of acid from the stomach into the esophagus, causing symptoms such as heartburn, belching, and nausea.
Acid reflux is usually the result of not having enough stomach acid. If this is the case for you, consuming apple cider vinegar can help alleviate your acid reflux symptoms by introducing more acid into your digestive tract to prevent acid reflux.
Case study of a 73-year-old woman with Parkinson's disease suffering from chronic heartburn and constipationfoundthat a combination of apple cider vinegar, licorice DGL, and a magnesium and probiotic supplement resulted in a 50% improvement in acid reflux after five days and complete resolution of symptoms after one month.
For best results, dilute 1-2 tablespoons of apple cider vinegar in an 8-ounce glass of water and drink before eating. Also, remember to follow aacid reflux dietrich in vegetables, healthy fats and fermented foods to further reduce symptoms.
How to use
There are a wide range of uses for apple cider vinegar, from making all-natural household cleaners and bug repellents to whitening teeth and helping with detoxification.detox drinksthey often use it as a main ingredient. Some popular DIY uses include aApple Cider Vinegar Hair Conditioner, Ahomemade repellent, aantifungal sprayof unoapple cider vinegar toner.
How much apple cider vinegar should you drink per day? A standard amount and the easiest way to use apple cider vinegar is to simply mix a tablespoon or two a day into your diet, for example. B. in a glass of water, in your salad dressing, or even as part of a marinade.
Can you drink apple cider vinegar every day? Drinking up to two tablespoons a day, diluted in water, has been shown to be safe and effective for a variety of different medical conditions.
Some also choose to take apple cider vinegar supplements in gummies or capsules that contain a similar amount, although research on the effectiveness of these supplements is limited. Some apple cider vinegar supplements also use special herbs to add certain health claims and even flavor.
The type
When it comes to apple cider vinegar, terms like "organic" and "raw" are used pretty loosely, making it hard to decipher what you're really getting when you buy a bottle at the store.
To maximize the benefits of apple cider vinegar, choose raw, unfiltered, organic apple cider vinegar whenever possible. It should also be cloudy and web-like with the nut still intact to get the best nutritional value for your money.
Here's what those terms really mean and why you should choose organic, rawmiUnfiltered apple cider vinegar whenever possible for best results:
- Organic Apple Cider Vinegar:When your apple cider vinegar is labeled certified organic, it means it's free of genetically modified organisms and synthetic additives, which can actually do more harm than good to your health.
- Raw Apple Cider Vinegar:Raw apple cider vinegar is not heated or processed. This means that the "mother" is still intact, a collection of beneficial proteins, enzymes, and bacteria that are often removed during processing. Consuming apple cider vinegar with intact breast milk ensures that you can maximize the potential health benefits of this powerful ingredient.
- Unfiltered Apple Cider Vinegar:For most apple cider vinegar applications, you should also opt for unfiltered apple cider vinegar. When apple cider vinegar is filtered, the mother and any residue are removed, leaving a clear, amber-colored vinegar.
Related:Kvass: a fermented drink with probiotic and anti-cancer benefits
risks and side effects
While consuming apple cider vinegar is healthy and safe for most people, consuming large amounts can have some negative health effects. What are the side effects of drinking apple cider vinegar every day?
Some ofmost commonly reportedSide effects of apple cider vinegar include erosion of tooth enamel, a burning sensation in the throat or skin, and decreased potassium levels. Make sure to always dilute apple cider vinegar with water instead of drinking it neat to avoid negative side effects.
You should also start with a low dose and increase it to assess your tolerance.
If you take blood sugar medication, talk to your doctor before using apple cider vinegar. Because apple cider vinegar can help lower blood sugar, you may need to change the dose of your diabetes medication to prevent symptoms of hypoglycemia.
While there is limited research on the effects of apple cider vinegar on bone loss, this was the case in one case study.meetthat consuming large amounts resulted in low potassium levels and decreased bone formation due to high acidity. Therefore, it is important to use it in moderation and avoid consuming too large amounts to avoid negative side effects.
While there are a wide range of uses for apple cider vinegar, it shouldn't be viewed as a quick fix or panacea when it comes to your health. Instead, to really see the best results and benefits from apple cider vinegar, it must be combined with a nutritious diet and a healthy lifestyle.
final thoughts
- Apple cider vinegar is on the rise due to its multiple health benefits. It's made from fermented apple cider, which produces healthy probiotics and enzymes and significantly reduces sugar and calories—and those aren't the only benefits of apple cider vinegar.
- Apple cider vinegar helps improve weight loss, lowers blood pressure and cholesterol, stabilizes blood sugar in people with type 2 diabetes, improves skin health, and relieves symptoms of acid reflux.
- How do you use apple cider vinegar? It is easiest to use by mixing one or two tablespoons in a glass of water. Otherwise, use it in salad dressings, detox drinks, or DIY recipes as a facial toner or hair conditioner.
- Opt for raw, unfiltered, organic apple cider vinegar with the nut intact, as this type of apple cider vinegar packs the biggest punch.
- Remember to dilute apple cider vinegar with water, use sparingly, and combine it with a nutritious diet and a healthy lifestyle to maximize the benefits of apple cider vinegar.