Apple cider vinegar (ACV) is everywhere. Everybody talks about it whether, for weight loss or blood sugar control, everybody seems to love it.
Apple cider vinegar is not a new thing. It is a very popular food ingredient, especially in the western kitchen. It has been used for its amazing citrus flavour in salad dressings, beverages, marinades, and many more. It has also been used for centuries home remedies for many health problems because of its anti-microbial and antioxidant properties. Apple cider vinegar may also aid in weight loss, reduce cholesterol, lower blood sugar levels, and improve the symptoms of diabetes. Let’s take a look at what it is and what are the health benefits.
What Is Apple cider vinegar (ACV)?
Apple cider vinegar (ACV) is fermented apple juice made from crushed apples. It mainly contains acetic acid and citric acid which gives vinegar its strong sour smell and flavour. Along with it may also contain various vitamins, minerals, dietary fibre as well as antioxidants. But it can be hard to know exactly what's in some apple cider vinegar products.
How It is Made?
- First, yeasts are added to crushed apples, which ferments the sugars and turns them into alcohol.
- Next, bacteria are added into it to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.
- ACV contains 5–6% acetic acid.
Unfiltered ACV called mother. It contains a few strands of proteins, enzymes, and gut-friendly bacteria that give the product a cloudy appearance. It is believed that mother ACV is responsible for most of its health benefits.
Control Diabetes: ACV can help in keeping the high blood sugar levels in the normal range. Many research studies have suggested that vinegar significantly lower the blood sugar level by improving insulin sensitivity and insulin response levels.
Dosage – 20ml (4tsp) mixed with 200ml water. Consume every day before a major meal (Breakfast, Lunch, Dinner)
Help in Weight Loss: Many human studies show that ACV may contribute to weight loss by promoting satiety (feeling of fullness), lowering high blood sugar, and reducing insulin levels. Promoting satiety means you tend to eat fewer calories and hence lose weight. ACV also is low in calories, contains about 3Kcal/15ml.
Dosage- 15-30ml ACV with water. Drink before heavy meals daily.
May Improve Heart Health: There are few animal studies that suggest that ACV can lower the cholesterol level, triglyceride levels, as well as several other heart disease risk factors such as reduces blood pressure which is a major risk factor for heart disease.
Dosage- 10-15ml every day with water.
Boost skin health: ACV is commonly used for skin conditions like dry skin, rashes, infection, and eczema. ACV can help rebalance the natural pH of the skin, improving the protective skin barrier. Also, its antibacterial properties, help prevent skin infections which are linked to eczema and other skin conditions.
Dosage – Dilute in water and Externally apply on skin.
Relieve in Polycystic Ovarian Syndrome (PCOS) Symptoms: PCOS is a hormonal condition associated with abnormal menstrual cycles, high levels of androgen hormones, ovarian cysts, and insulin resistance. A research study found that women with PCOS drinking ACV post-dinner, may improve improved hormone levels and experienced more regular periods.
Dosage- 1 tbsp. (15ml) add in 150 ml water and consume post-dinner daily.
Improve Digestion: ACV increases the acidity of the stomach, which helps your body create more enzyme pepsin (that breaks down protein).
Dosage - 15–30 ml with water immediately before any heavy-proteins meals.
ACV has been used in cooking and as a preservative for thousands of years. But it has other several health benefits too, including weight loss, blood sugar control, improve digestion, and reduce risk of heart disease. In short, you should try ACV because it’s almost calorie-free, adds lots of flavour to food like salads, and has many health benefits.