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Vinegar has long history, dating back to at least 5000 BC. Its many uses include preservation, flavoring, etching, and medicine. It also has a rich history in ancient Egypt, China and Greece as a health aid.
Apple cider vinegar has antimicrobial and antioxidant properties, and there is research that supports at least some of the circulating claims about its health benefits.
Read on to learn about the possible health benefits of apple cider vinegar and the best dosage to use. For more content from cuisine to wellness, here whether your non-stick cookware is safe to use and 11 Foods You Should no be staples of your diet.
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What is apple cider vinegar?
When you combine apples, sugar and yeast and let it ferment, it is created Apple vinegar. Over several weeks, the yeast will digest the sugar to make alcohol. Once this happens, the natural bacteria will convert the alcohol into acetic acid, which is where the sharp smell and taste of apple cider vinegar comes from.
You have two options when buying apple cider vinegar: filtered and pasteurized or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother” which is a combination of bacteria and yeast. Some speculate that the mother is what provides the health benefits, as it contains traces of healthy bacteria and probiotics.
Apple vinegar it can be used in the kitchen, around the home and for your health as:
- Deodorant
- Preservative
- Dressing or vinaigrette
- Cleaner
- Facial tonic
- The marina
- Washing fruits and vegetables
- Detergent for cleaning prostheses
- Hair rinse
- Dandruff treatment
- Weed killer
- Mouthwash
4 benefits of apple cider vinegar
Although more research is needed, several small and medium-sized studies show the benefits of apple cider vinegar for some health problems and as a potential weight loss aid.
It can help control blood sugar and diabetes
Until 95% of diabetics have type 2 diabetes, according to the Centers for Disease Control and Prevention. Type 2 diabetes occurs from insulin resistance, or the body’s inability to produce insulin.
Even if you don’t have diabetes, it’s best to keep your blood sugar levels in the normal range. Studies show that apple cider vinegar can improving insulin response and lower blood sugar levels after eating.
Consuming apple cider vinegar before bed has also been proven lowering fasting blood sugar after waking up. Be sure to talk to your doctor before consuming ACV if you have diabetes, especially if you are taking medication.
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Kills harmful bacteria
Those who want to preserve food naturally may consider using apple cider vinegar. This is known pathogen killerwhich includes germs like staph and candida.
Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from cultivation in food. E. coli can cause food poisoning when consumed, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent it from occurring.
May cause weight loss
Another benefit of apple cider vinegar that can be helpful is its ability to help with weight loss. When taken before or during a meal, ACV has been shown to help with satiety (feeling full).
In one study, participants ate approx 200 to 275 calories less when apple cider vinegar is combined with food. Over three months, participants taking one to two tablespoons of ACV per day saw up to 3.7 pounds of weight loss and reducing body fat.
It can improve cholesterol levels
High cholesterol and triglyceride levels can increase the risk of heart disease.
Incorporating up to an ounce of apple cider vinegar into your day, along with a lower-calorie diet, can lowers total cholesterol and triglycerides while raising HDL “good” cholesterol.
People with type 2 diabetes can also see positive results for total cholesterol and triglyceride levels when they add half an ounce of ACV to their diet.
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Potential side effects
While there are benefits to using apple cider vinegar, there are also downsides potential side effects to consider. High acidity can strip tooth enamel that won’t come back once it’s gone. It can cause damage to the esophagus or throat if you drink it undiluted.
Here are some other potential 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
Washing it down with water or juice not only makes ACV more palatable, but it can also reduce the risk of damage to your throat and teeth. Combining one or two tablespoons can, too cures an upset stomach.
Dosage of apple cider vinegar
The dosage of apple cider vinegar depends on the reason you are using it. It’s two teaspoons to two tablespoons general dosage recommendation.
If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by incorporating it into your favorite foods, especially in dressings, vinaigrettes, and even when making your own mayonnaise.
You can also add a cup or two to the bath for skin problems. Mixing a tablespoon of ACV with a glass of water and then soaking gauze or cotton in the solution can make a wet poultice.
To use apple cider vinegar as a hair rinse, mix up to two tablespoons with a cup of water, then pour over hair after shampooing. Wait 5 minutes, then rinse. It can be drying, so use sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.
Bottom row
Although some studies have found 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, and can also prevent harmful bacteria from growing on food. Drinking undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consumption can prevent damage to the teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and do a skin test before using it on your skin.
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