Apple cider vinegar is a popular home remedy. People have used it for centuries 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 properties, 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 evidence 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 smell and taste. Researchers believe that this acid is responsible for the health benefits of apple cider vinegar. Cider vinegar is 5 to 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 . Good quality brands also contain some amino acids and antioxidants.
Apple cider vinegar is made by fermenting 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 fungus, lice, warts and ear infections.
The father of modern medicine, Hippocrates, used vinegar to clean wounds more than 2,000 years ago.
Vinegar is also a food preservative, and studies show that it E. coli Like prevents bacteria from growing and spoiling food .
If you are looking for a natural way to preserve your food, Apple Cider Vinegar can help.
Anecdotal reports also suggest that thin apple cider vinegar May help with acne when applied to skin , But there does not seem to be any strong research to confirm this.
The main substance in vinegar – acetic acid – can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.
3. May help lower blood sugar levels and manage diabetes
To date, one of the most solid applications of vinegar Helping treat type 2 diabetes .
Type 2 diabetes is characterized by high blood sugar levels or inability to produce insulin due to insulin resistance.
However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.
The most effective and healthy way to control blood sugar levels is to avoid refined carbs and sugar, but Apple cider vinegar can also have a beneficial effect.
Research suggests 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 diet and May significantly 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 reduced fasting blood sugar by 4% the next morning.
Many other studies in humans suggest that vinegar can improve insulin function and low blood sugar levels after a meal.
The National Center for Complimentary 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, check with your healthcare provider before increasing the intake of any type of vinegar.
Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.
4. May aid in weight loss
Perhaps surprisingly, studies show 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 high carb food increased feelings of fullness, leading participants to eat 200–275 fewer calories throughout the day.
In addition, a study in 175 obese people showed that daily intake of apple cider vinegar Stomach fat is low And lose weight:
· 1 tablespoon (12 ml) Taking Lost 2.6 pounds (1.2 kg)
· 2 tablespoons (30 mL) Taking Lost 3.7 pounds (1.7 kg)
However, keep in mind that this study lasted 3 months, so its actual effect on body weight appears to be minor.
Having said that, adding or reducing only single foods or ingredients has hardly a noticeable effect on weight. It is your overall diet or lifestyle that reduces weight in the long run.
Overall, apple cider vinegar can contribute to weight loss by promoting satiety, lowering blood sugar, and lowering insulin levels.
Apple cider vinegar only Approximately three calories per teaspoon Occurs, which is very less.
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 in 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 lowers blood pressure, which is a major risk factor for heart disease and kidney problems.
However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to study more before coming to any strong conclusions.
Numerous 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 Dry Skin And A common remedy for skin conditions like eczema is .
The skin is naturally slightly acidic. Use of topical Apple cider vinegar can help in the rebalancing of the skin’s natural pH, which will improve the protective skin barrier (23).
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 Thin apple cider vinegar in facewash or toner . The idea is that it can kill bacteria and prevent spots.
However, a study in 22 people with eczema reported that soaking apple cider vinegar did not improve the skin barrier and irritate the skin ( 25 ) Hui.
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 (26).
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 diet 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 May cause harmful side effects , Including tooth enamel erosion and potential drug interactions.
A common dose for apple cider vinegar is 1 tablespoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.
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 overdose it.
in this Many other non-health-related uses, including natural hair conditioners, skin care products, and cleansing agents Are also.