Apple cider vinegar, or ACV, is one of the most popular remedies for various ailments and has been used for hundreds of years for cooking and medicinal purposes. Rich in antioxidants and antimicrobial activity, apple cider vinegar has many health benefits. These benefits include aiding weight loss, lowering blood sugar levels, and improving skin and hair health, among others. Let’s take a detailed look at these benefits in this article.
What is Apple Cider Vinegar?
Apple cider vinegar is made with apple juice or concentrated apple juice using a double fermentation process. The first fermentation happens in the presence of naturally occurring bacteria or yeast to form alcohol, and then it is fermented further with Acetic Acid Bacteria to produce acetic acid. ACV usually contains around 5–6% acetic acid. Its pH depends on the concentration of acetic acid and is usually somewhere around 2-3.5. Organic or unfiltered Apple Cider Vinegar contains "mother," which is a colony of good bacteria that helps us maintain our gut health. The beverage might look a bit foggy or murky, but that’s proof of its purity and the presence of the mother. Pasteurized or filtered ACVs look clearer, but they lack the mother. Apart from the process used, the quality of the fruits used and how far they have been ripped also affect the effectiveness of the ACV.
What are the Benefits of Apple Cider Vinegar?
Apple cider vinegar is loved by everyone, and aptly so, as it contains various healthy nutrients and benefits. Be it a topic of health, food, or natural remedies, apple cider vinegar is there to the rescue!
To make an apple cider vinegar drink, the manufacturer exposes crushed apples to yeast, which then ferments the sugar and turns it into alcohol. Following this, bacteria are added to further ferment the apples; this turns the alcohol into acetic acid, making it the main ingredient in vinegar.
The acetic acid in apple cider vinegar is what gives it its sour smell and taste. It is also what gives it amazing health benefits. The unfiltered type of apple cider vinegar drink also contains the ‘mother’, which has all the necessary proteins, enzymes, and good bacteria, giving your apple cider vinegar its murky appearance.
Apple cider vinegar drink, along with the many vitamins and minerals, also provides you with potassium, amino acids, and various antioxidants. Below, we have discussed the benefits of apple cider vinegar in detail.
1. Reduces Harmful Bacteria
Apple cider vinegar helps kill harmful pathogens and bacteria inside and outside of our bodies. Studies also show that ACV can be used as a food preservative as it inhibits the growth of bacteria like E. coli. It can also be used to treat lice, nail fungus, and warts.
2. Lowers Blood Sugar Levels
Drinking apple cider vinegar is known to lower the risk of developing type 2 diabetes, as it helps keep blood sugar levels within their normal range. Various studies show how drinking apple cider vinegar before bedtime can reduce blood sugar by 4 percent. It also improves insulin function.
3. ACV for Weight Loss
Apple cider vinegar benefits weight loss and induces a feeling of fullness, thereby reducing calorie intake. You can take ACV with a high-carb meal to increase fullness and reduce belly fat. Overall, drinking apple cider vinegar works towards weight loss by promoting satiety.
4. ACV for Skin
An apple cider vinegar detox is a common way to improve skin health by eliminating dryness, eczema, and other skin infections. It balances the pH levels of your skin, thereby acting as a protective barrier between skin and external irritants. Its antibacterial properties also ensure that your skin remains free of any bacterial infections. Many people even use it as a face wash or toner for their skin.
5. Better Gut Health
A balance of gut microbiota is vital for a healthy digestive tract. Apple cider vinegar with "mother" can help increase the number of good gut bacteria and decrease the number of bad bacteria to prevent and/or reduce gut inflammation.
6. Detoxification
ACV is a popular ingredient in detox beverages. Its anti-bacterial and anti-microbial properties help flush out any toxins in the body.
Types of Apple Cider Vinegar Supplements
A carefully developed ACV supplement is way better than any store-bought ACV. Here are some of the best apple cider vinegar supplements, which let you reap all the potential benefits of ACV without causing any side effects.
1. Organic Apple Cider Vinegar
Organic Apple Cider Vinegar is developed using a unique process that creates two times more "mother" than any other ACV. It uses carefully selected gold and red Himalayan apples, which are low in sugar and high in benefits. This supplement can be taken with a cup of warm water on an empty stomach or 20 minutes before a meal.
2. Apple Cider Vinegar with Amla And Turmeric
This supplement takes organic Apple Cider Vinegar to the next level by including potent natural ingredients like amla, turmeric, cinnamon, and black pepper, which increase its anti-bacterial, anti-inflammatory, and antioxidant properties. You can add about 1 tablespoon of ACV to one cup of warm water or use it as a salad dressing.
3. Apple Cider Vinegar Fizzy Tabs
Consuming Apple Cider Vinegar as a salad dressing or in water may not be preferred by everyone. Apple cider vinegar tabs are a more flavorful way to consume ACV. Supplements with ACV, Garcinia Cambogia, and Pomegranate help with weight management and even aid digestion. All you need to do is add one tab to a glass of water, watch it fizz, and enjoy a refreshing drink.
Dosage and Uses of Apple Cider Vinegar
There are numerous ways to consume apple cider vinegar, but one thing to remember is that ACV should never be consumed raw. It can damage the lining of your gastrointestinal tract. Always dilute it with water and then have it. You can have about 15-30 ml of ACV every day.
For different ACV benefits, there are different ways to consume it. Here are some more ways to consume ACV-
Apple Cider Vinegar drink for weight loss:
Add 2 tbsp ACV+ 1 tbsp lemon juice+ some cinnamon powder to a glass of water and drink it for better weight management.
Easy, tasty salad dressing:
Mix 1 tbsp ACV, 1 tbsp lemon juice, chopped garlic, pepper, and parsley. Add this mixture to your favorite salad.
ACV for detox:
Add 2 tbsp. ACV, turmeric, black pepper, cinnamon, honey (optional), lemon, and ginger to 250 ml of warm water. Have it first thing in the morning for stronger immunity.
Wrapping Up
Apple cider vinegar, whether in liquid or effervescent form, can provide your body with multiple nutrients. Since it contains various healing properties, it is the best option to add to your daily routine if you want to achieve overall health.
FAQs
What is apple cider vinegar good for?
Apple cider vinegar has anti-bacterial, anti-oxidant, and anti-inflammatory properties. It helps you get clearer skin, improves digestion, and aids weight loss.
Is apple cider vinegar good for acid reflux?
Apple cider vinegar is mostly used for mild acid reflux. It is advisable to mix it with water to relieve burning sensations.
What is the mother in apple cider vinegar?
The mother refers to the colony of good bacteria that is developed in the presence of AAB (acetic acid bacteria). Pasteurized ACV removes AAB, hence it lacks the mother.
What does apple cider vinegar do for your hair?
ACV is renowned for its anti-bacterial properties. Hence, it can be used as a hair rinse to wash away any bacteria and germs from the scalp and hair, strengthening the hair in the process.
Is apple cider vinegar safe for everyone?
Apple cider vinegar is generally safe, but consuming it without diluting it can damage the inner lining of the gastrointestinal tract. In any case, we insist you consult a doctor to figure out if you are allergic to ACV.
How to use apple cider vinegar for weight loss?
Add 1-2 tablespoons of ACV to a glass of water and have it first thing in the morning or 20–30 minutes before a meal. It keeps you full, thus limiting the calorie intake. Additionally, you could replace salad dressing with ACV and cut down on more calories.
References:
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Apple Cider Vinegar: A Review Of The Evidence (https://thefoodmedic.co.uk/2020/05/acv-a-review-of-the-evidence/)
Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A. The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. Clin Nutr ESPEN. 2019 Oct;33:132-138. doi: 10.1016/j.clnesp.2019.06.006. Epub 2019 Jul 9. PMID: 31451249. (https://pubmed.ncbi.nlm.nih.gov/31451249/)
Beh BK, Mohamad NE, Yeap SK, et al. Anti-obesity and anti-inflammatory effects of synthetic acetic acid vinegar and Nipa vinegar on high-fat-diet-induced obese mice. Sci Rep. 2017;7(1):6664. Published 2017 Jul 27. doi:10.1038/s41598-017-06235-7. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/)
Halima BH, Sonia G, Sarra K, Houda BJ, Fethi BS, Abdallah A. Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats. J Med Food. 2018 Jan;21(1):70-80. doi: 10.1089/jmf.2017.0039. Epub 2017 Nov 1. PMID: 29091513. (https://pubmed.ncbi.nlm.nih.gov/29091513/)
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