Apple cider vinegar is a popular home remedy. People have been using it in cooking and medicine for centuries. Many people say it can get rid of a wide range of health complaints, but you may be wondering what the research says. Apple cider vinegar has a variety of health benefits, including anti-microbial and antioxidant effects.
In additionally evidence suggests that it may have health benefits, such as,
- Helping to lose weight
- Lowering cholesterol
- Lowering blood sugar
- Improving the symptoms of diabetes.
However, there is little research and further studies are needed before recommending it is as an alternative treatment. This article explores the evidence behind the six health benefits of this.
High in healthful substances
Apple cider vinegar is made by a two-step process
- First, the manufacturer exposes the crushed apple to yeast, which ferments the sugar and converts it into alcohol.
- Next, they add bacteria to further ferment the alcohol and convert it into acetic acid – the main active ingredient 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 5-6% acetic acid. Organic, unbroken apple cider vinegar contains a substance called mother, which contains proteins, enzymes, and friendly bacteria. Some believe that it is responsible for many of the mother’s health benefits. Apple cider vinegar does provide amount of potassium. Good quality brands contain some amino acids and antioxidants.
Apple Cider Vinegar helps on weight loss
Perhaps surprisingly, studies show that vinegar can help people lose weight. Several human studies show that vinegar can enhance feelings of fullness. This will help you to eat fewer calories and lose weight.
For example, according to one study, eating vinegar and high carbon diet increased the feeling of fullness, and participants ate 200-275 low calories throughout the day. Furthermore, a study of obese people revealed, daily consumption of apple cider vinegar can reduce belly fat and reduce weight.
- 1 tablespoon (12 ml) lost 2.6 pounds (1.2 kg)
- 2 tablespoons (30 ml) lost 3.7 pounds (1.7 kg).
Keep in mind, however, that this study took place over a period of 3 months, so the actual effects on bodyweight appear to be quite modest. Adding or subtracting a single food or ingredient can have a significant effect on weight.
Long term weight loss is your whole diet or lifestyle. Overall apple cider vinegar can contribute to weight loss by promoting safety, lowering blood sugar, and lowering insulin levels. This contains about three calories per tablespoon and is very low.
Apple Cider Vinegar Kills Harmful Bacteria
Vinegar helps to destroy germs, including bacteria. People have traditionally used vinegar to treat nail fungus, lice, warts and ear infections.
Hippocrates, the father of modern medicine, used vinegar to clean wounds 2,000 years ago. Vinegar is a food preservative, and studies show that it prevents bacterial infections such as E. coli from growing and deteriorating. If you are looking for a natural way to preserve your food, apple cider vinegar may help. Statistics report that diluted apple cider vinegar helps with acne when applied to the skin, but there does not seem to be strong research to prove this.
May help lower blood sugar levels and manage diabetes
One of the most convincing applications of vinegar today is the treatment of type 2 diabetes. Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.
However, people without diabetes can benefit from keeping their blood sugar levels in the normal range. Some researchers believe that high blood sugar is a major cause of aging and various chronic diseases. The most effective and healthy way to regulate blood sugar is to avoid refined carbon and sugar, but this also has a beneficial effect.
Research shows that vinegar has the following benefits for blood sugar and insulin levels:
- A small study shows that a vinegar-rich carbon diet can increase insulin sensitivity by 19-34% and significantly reduce blood sugar and insulin responses.
- A small study of people with diabetes found that drinking 2 tablespoons of apple cider vinegar before bed reduced their fasting blood sugar level by 4% the next morning.
- Many other studies in humans have shown that vinegar can improve insulin activity and lower blood sugar after meals.
- The National Center for Complementary and Combined Health (NCCIH) says it is important not to replace people with unproven health products instead of medical treatments.
If you are currently taking blood sugar lowering medications, consult your healthcare provider before increasing the dose of any type of vinegar.
Apple cider vinegar may boost skin health
This is a common remedy for dry skin and eczema. The skin is naturally slightly acidic. The use of toxic apple cider vinegar can restore the skin’s natural pH and improve the skin’s protective barrier.
On the other hand, alkaline soaps and cleansers irritate eczema and make the symptoms worse. Considering its antibacterial properties, apple cider vinegar helps prevent skin infections associated with eczema and other skin diseases.
Some people use a diluted form of this in a face wash or toner. The idea is that it can kill bacteria and prevent stains. However, one study of 22 people with eczema found that soaking apple cider vinegar did not increase skin barrier and caused skin irritation. Talk to your healthcare provider, especially about damaged skin, before trying new treatments. Avoid applying vinegar to the skin as it may cause burns.
Improve Heart Health in animals
Heart disease is the leading cause of death. Several biological factors are associated with your risk of heart disease. Research shows that vinegar can enhance some of these risk factors.
However, most studies have been conducted in animals. These animal studies show that apple cider vinegar can lower cholesterol and triglyceride levels as well as several other heart disease risk factors.
Some studies in rats have shown that vinegar lowers blood pressure and is a major risk factor for heart disease and kidney disease.
However, there is no good evidence that vinegar is good for human heart health. Researchers need to do more research before coming to any strong conclusions.
Dosage and how to use it
The best way to include apple cider vinegar in your diet is to use it in cooking. It’s a simple addition to dishes like salad dressings and homemade mayonnaise.
Some people like to dilute it in water and drink it as a beverage. Common doses range from 1-2 teaspoons (5-10 ml) to 1-2 tablespoons (15-30 ml) per day mixed with large teaspoons of water.
Start with small doses and avoid large doses. Vinegar can cause excessive harmful side effects, including tooth enamel erosion and potential drug interactions. Some dieters recommend the use of organic, unprecedented apple cider vinegar. Braggs seems to be the most popular option available online with reviews and ratings.
However, there are several other types.