The Power of Apple Cider Vinegar: How to Reap the Health Benefits of This Kitchen Staple

Vinegar has a long historydating from at least 5,000 BC. Its many uses include preservation, flavoring, pickling and medicine. Apple cider vinegar in particular has antimicrobial and antioxidant properties, and there is research to support at least some of the claims about its health benefits.

Yes, there are health benefits to apple cider vinegar if you take the right dosage. Before using it for your well-being, do not forget about the possible side effects. Here’s everything you need to know about the possible health benefits, side effects, and the best dosage of apple cider vinegar.

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What is apple cider vinegar or ACV?

When you combine apples, sugar and yeast and let it ferment, something is created apple cider vinegar. Over several weeks, the yeast will digest the sugar to make alcohol. Once this happens, natural bacteria will turn the alcohol into acetic acid, which is where the tart smell and taste of apple cider vinegar comes from.

You have two options when purchasing apple cider vinegar: filtered and pasteurized, or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is “the mother,” a combination of bacteria and yeast. Some speculate that it is the mother that provides the health benefits, as it contains trace amounts of healthy bacteria and probiotics.

Apple cider vinegar can be used in the kitchen, around the house and for your health as:

• Deodorizer
• Preservative
• Dressing or vinaigrette
• Cleaner
• Facial toner
• Marinade
• Fruit and vegetable wash
• Denture cleaner
• Hair rinse
• Treatment of dandruff
• Weed killer
• Mouthwash

4 Health Benefits of Apple Cider Vinegar You Need to Know

Although more research is needed, several small and medium-sized studies show that this is the case benefits of apple cider vinegar for some health conditions and as a potential weight loss aid.

1. May help control blood sugar levels and diabetes

To 95% of diabetics have type 2 diabetesaccording to the Centers for Disease Control and Prevention. Type 2 diabetes occurs due to insulin resistance, which means “when cells in the body do not respond properly to insulin, leading to elevated sugar or glucose levels in the blood,” according to Amelia Tia registered dietitian and diabetes educator in NYC.

Even if you don’t have diabetes, it’s best to keep blood sugar levels within the normal range. Studies have shown that apple cider vinegar can improvement of insulin response And lower blood sugar levels after the meal.

Consuming apple cider vinegar before bed has also been shown to have an effect lower fasting blood sugar levels after waking up. Be sure to talk to your doctor before using ACV if you have diabetes, especially if you are taking medications due to possible side effects.

“ACV alone will not lower blood sugar levels and should not be considered a replacement for diabetes medications,” says Ti.

Read more: The Atlantic Diet: Why eating whole, local foods can improve your health

2. Kills harmful bacteria

Those who want to preserve food naturally may consider using apple cider vinegar. It’s a well-known one pathogen killerincluding microbes such as staph and candida.

Vinegar is a popular preservative in Korea because it can prevent this E. coli and norovirus of growing in food. E. coli can cause food poisoning when consumed, but the bactericidal effect of the acetic acid in apple cider vinegar can prevent this from happening.

Read more: 12 Best Probiotic Foods to Eat for Gut Health

3. Can lead to weight loss

Another benefit of apple cider vinegar that can be helpful is its ability to help weight loss. When taken before or during a meal, ACV has been shown to help with satiety (the feeling of fullness).

In one study, participants ate approx 200 to 275 fewer calories when apple cider vinegar was combined with a meal. For three months, participants who took one to two tablespoons of ACV per day saw results up to 3.7 pounds weight loss and a reduction in body fat.

4. Might Improve Cholesterol Levels

High cholesterol and triglyceride levels can increase the risk of heart disease.

Incorporating up to one ounce of apple cider vinegar into your day, along with a low-calorie diet, can lowers total cholesterol and triglycerides while also increasing ‘good’ HDL cholesterol.

Those with type 2 diabetes can also see it positive results on their total cholesterol and triglyceride levels when adding half an ounce of ACV to their diet.

Read more: 7 money-saving tips for eating healthy on a budget

Possible side effects of apple cider vinegar that you should be aware of

While there are benefits to using apple cider vinegar, there are also benefits possible side effects to consider. The high acidity can erode tooth enamel, which will not return once it is gone. It can cause damage to your esophagus or throat if you drink it undiluted.

Here are some other possible side effects of apple cider vinegar:

• May cause hypokalemia (low potassium levels).
• May interact with diuretics, insulin and other medications
• May cause nausea or vomiting
• Can weaken tooth enamel
• May cause burns or ulcers in the esophagus (throat) if used excessively

Diluting it with water or juice not only makes ACV tastier, but it can also reduce the risk of damage to your throat and teeth. Combining one or two tablespoons with either one is also possible cure an upset stomach.

Marisa MooreMBA, RDN, LD, a registered dietitian nutritionist, also advises, “It’s important to remember that no food is a miracle cure. If you choose to add apple cider vinegar, do so safely and with an emphasis on maintaining a balanced diet for your overall health and well-being.”

How much apple cider vinegar should you drink per day?

The dosage of apple cider vinegar depends on why you are using it. In general, Ti says, “I recommend 1 teaspoon to tablespoon of ACV diluted in 6-8 oz of warm water before meals.”

If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by adding it to your favorite dishes, especially dressings, vinaigrettes and even when making your own mayonnaise.

There are also plenty of premades apple cider vinegar drinks out there, which can make ACV more enjoyable to taste. You can find these drinks from brands like Bragg, Poppi, Remedy and Sidekick Sodas. Local health food stores and even supermarkets may sell these, so keep an eye out if you’re interested in apple cider vinegar drinks.

You can also add a cup or two to a bath for skin problems. By mixing a tablespoon of ACV with a cup of water and then soaking gauze or cotton in the solution, you can get a wet cloth.

To use apple cider vinegar as a hair rinse, combine up to two tablespoons with a cup of water and pour over hair after shampooing. Wait five minutes and then rinse. It can be drying, so use it sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.

In short

While some studies have shown the benefits of apple cider vinegar, we need more research to definitively prove how beneficial ACV is. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol levels and can also prevent the growth of harmful bacteria on foods. Drinking undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consuming it can prevent damage to the teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and perform a skin test before using it on your skin.

“Remember that the benefits of adopting an overall healthy lifestyle (e.g. a nutritious and balanced diet, adequate hydration, regular physical activity/exercise, good sleep, stress management, etc.) are far greater than those of any one food, drink or supplement “, concludes Ti. “There is no quick fix and ACV is certainly not a miracle solution!”