Vinegar is one of those products that it’s used for much more than just cooking. Beyond making foods tastier, its wonderful properties have transformed it into a multipurpose product that is also affordable! Here we are going to explain the health and benefits of Apple Cider Vinegar and its side effects.
And recently, apple cider vinegar has become popular because of its health benefits and tasty flavor. But, are all of these amazing benefits actually true?
Is it completely safe to consume large amounts of apple cider vinegar daily?
On this occasion, we’ll review which health benefits are actually true and explain the side effects of apple cider vinegar.
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From making spicing up salads to cleaning tiles, vinegar is an all-in-one ingredient. People use it to clean their houses, wash their hair, remove stains, treat sunburns… They even used it to clean wounds and treat colds a few centuries ago!
One of the most popular types of vinegar is apple cider vinegar.
The difference between this and regular white vinegar is the making process and ingredients used. It is made in two fermentation phases.
First, yeast is added to apple cider, fermenting the sugar in the apples and then turning it into alcohol. Then, alcohol is also fermented, which turns it into acetic acid, one of its beneficial compounds.
When going to the supermarket, you’ll see that there are different types of apple cider vinegar.
The best option is buying organic, unfiltered and raw apple cider vinegar. This means two important things: it’s unprocessed and additive free vinegar, and it still has the “mother”.
The “mother” is a cluster of beneficial bacteria, proteins, and enzymes. When processing, heating, and filtering vinegar, this cluster disappears, and the potential health benefits of apple cider vinegar are reduced.
So, what are these health benefits everyone is talking about?
Proven Health Benefits of Apple Cider Vinegar
1. Apple Cider Vinegar For Weight Loss
One of the reasons why apple cider vinegar is so popular is losing weight. Some studies have shown the effectiveness of apple cider vinegar when losing weight, and it is actually quite helpful!
When consuming it with other foods, it can help you consume fewer calories. It works by increasing satiety and making you feel full sooner.
It is so effective that researchers believe it can help you consume from 200 to 275 fewer calories. This is great when trying to lose a couple of pounds.
Remember this is just a little help, and if you want to lose weight and be healthier, the best option is having a balanced diet and exercising regularly.
2. Apple Cider Vinegar: It helps your digestive system when suffering from acid reflux
As apple cider vinegar contains acetic acid, it may seem contradictory to consume in order to relieve acid reflux. However, acid reflux actually occurs when the acid level of the stomach is low.
Our stomach needs a high acidic level to break down the food we consume. It these levels are low, food cannot be processed properly, and the acid goes from the stomach to the esophagus, causing a very uncomfortable sensation.
If you consume apple cider vinegar, you’ll help to increase the stomach acid levels. We recommend you to do this before eating.
You can consume for apple cider vinegar by:
- Make Apple Cider Vinegar Tea: Add 1 tablespoon of ACV to 1 cup of steaming water and add a little be of honey for sweetness digestive benefits. This way to use it is a little different for me. I saw one of the nurses I work with at 2:00 AM drinking this as the tea she said it helps her with constipation.
- Make a salad Dressing: For a quick and tasty dressing, mix 1 tablespoon of ACV with 1 tablespoon of olive oil, add a dash of garlic powder, salt and ground pepper.
- Take ACV on the go: Try an organic apple cider vinegar with turmeric shot. This is the way my husband takes his every morning. He uses a medicine cup adds the ACV and sprinkles with turmeric.
3. Apple Cider Vinegar: Antibacterial
Antibacterial properties of vinegar are not only good for your house cleaning, but also for your body!
You can use apple cider vinegar to clean vegetables like lettuce before making food. A study showed that using vinegar combined with lemon was able to destroy dangerous bacteria and pathogens, like Salmonella or E. Coli, and prevent them from growing. (1, 2, 3)
Apple cider vinegar has also been used to help treat acne and scarring. The acids that vinegar contains, like lactic, acetic, and succinic, can help to inhibit the action of bacteria that causes acne.
4. Apple Cider Vinegar Hair Rinse
Even though there is no research evidence to back this up many people swear by the positive effects of ACV rinse. This may be because it contains nutrients to brighten the hair such as vitamins B group, vitamin C and potassium.
- As apple cider vinegar has an acidic pH of around 3, it helps in balancing the pH of the hair.
- Exposure to the acidity of vinegar hardens the outer layer of hair and flattens the cuticle, making hair shine, glide smoothly and be less prone to tangling.
- If your hair is porous, it absorbs fluid quickly, but it will lose it as quickly.
- The high porosity will create gaps in the surface of the hair shaft, leaving it more prone to suffer damage. However, apple cider vinegar will help to close those gaps and counteract brittle or split ends.
- On the other hand, apple cider vinegar contains natural alpha-hydroxy acid, which gently exfoliates the hair and scalp, eliminating three essential things:
- The dead skin cells.
- The accumulation of sweat.
- The waste of commercial products.
- It improves the appearance of the hair, reduces itching and allows a more natural hairstyle.
- If you suffer from scalp conditions, such as dandruff, apple cider vinegar can give you relief for its antiviral, antifungal and antibacterial properties.
- Also, it reduces the inflammation of the skin that usually occurs due to dandruff, and the scalp is dry and scaly.
- The best of all is that you can get these benefits at a very reasonable price, compared to the products that you want to sell in an aesthetic.
- 2-4 tablespoons of unfiltered apple cider vinegar.
- ½ liter of cold water.
- 1-2 drops of lavender oil (optional).
- Mix all the ingredients in a plastic compression bottle.
- Wash your hair with shampoo and then rinse it with plenty of water.
- Tilt the head back and pour the rinse over the entire scalp, allowing the mixture to slip through the hair. Avoid contact with eyes.
- Let the mixture sit for 1-2 minutes.
- Rinse completely.
Do not worry about the smell, because once your hair dries, you will not smell of vinegar anymore.
5. Apple Cider Vinegar helps regulate blood sugar levels and insulin sensitivity
Studies performed in humans and rats have shown that apple cider vinegar has a positive effect on blood sugar levels and insulin sensitivity.
According to the results, it can reduce the blood sugar levels by 34% after eating bread (4) and it can increase insulin sensitivity from 19% to 34% (5). The study performed in rats also showed that after a month of consuming apple cider vinegar, blood sugar levels reduced.
Don’t forget that this is not a substitute for any medication you could be taking to control your blood levels, so ask your doctor before including vinegar in your daily diet.
6. It reduces the risk of suffering from heart disease
It has been proved that apple cider vinegar can help to reduce the levels of cholesterol and triglycerides in your blood. Also, a study performed in rats showed that it can help reduce blood pressure. (6, 7)
These factors can cause heart disease, so the probabilities of suffering it will reduce if you start consuming more apple cider vinegar!
Apple Cider Vinegar Side Effects
We already saw that apple cider vinegar can do wonders to your health. However, it must be consumed with moderation because eating too much can have negative effects.
The best way to consume apple cider vinegar is diluted in water. This is because the acids can damage your teeth enamel, especially if you eat it regularly. Another good option is drinking it with a straw to avoid direct contact with your teeth. Something good to remember is to rinse after each consumption.
Start to include it in your diet gradually and limit your daily intake to up to two tablespoons. If you don’t want to drink it on its own, try different recipes, like salad dressings or hummus, or mix it with honey!
Also, be cautious with your skin. Some people apply it directly and undiluted onto their faces to treat acne, but this can cause chemicals burns.
And as we always recommend, ask your doctor before you start consuming it on a daily basis, especially if you have any condition or are taking medication. Apple cider vinegar may interact with some drugs, like diabetes medication because it can alter insulin sensitivity, or worsen the symptoms of certain conditions, like gastroparesis, because food stays longer in the stomach after consuming it.
Apple cider vinegar is something great to include in your diet. Since it promises to provide great health benefits such as help you lose weight, helping with digestion, hair and skin care, and regulate blood sugar levels. As you can see by the research ACV is a keeper.
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