The research suggests that apple cider vinegar might benefit health, including antioxidant and antimicrobial effects.
Apple cider vinegar is a well-known home cure. People have been using it for centuries to cook and as a natural remedy. It could have health advantages.
They could be:
- Aiding weight loss
- Reduced cholesterol
- lowering blood sugar levels
- easing the symptoms of the symptoms of diabetes
But, there is only a tiny amount of research and more research is required before it is considered an alternative treatment.
This article reviews the evidence for the health benefits that could be derived from apple cider vinegar.
1. A high content of acetic acid.
Acetic acid is vinegar's principal active ingredient, giving it its distinctive sour scent and flavor. Researchers believe this acid is responsible for the health benefits of apple cider vinegar, which has around five percent acetic acid.
Unfiltered and organic apple cider vinegar also contains the substance known as mother, composed of protein strands, enzymes, and friendly bacteria, which gives the vinegar an unnatural appearance.
There is a belief that mothers are responsible for most health benefits. However, there are no research studies to confirm this.
Although apple cider vinegar may not contain many minerals or vitamins, the best brands might contain amino acids and antioxidants.
2. It can help eliminate harmful bacteria.
Vinegar is a great way to eliminate pathogens, such as certain strains of bacteria.
Vinegar has been used for centuries to disinfect and clean, and it is also used to treat nail fungus, warts, lice, and ear infections.
Hippocrates, the ancestor of medicine today, utilized vinegar to treat wounds for more than 2,000 years in the past.
Vinegar is also a preservative. Studies have shown it blocks bacteria such as E. E. coli from growing and degrading food.
If you're looking for a natural method for preserving your meals, apple cider vinegar may be a good option.
3. Can aid in lowering blood sugar levels, and also manage the symptoms of diabetes
Among the best uses of vinegar is to combat Type 2 Diabetes.
Elevated blood sugar levels characterize diabetes type 2 due to insulin resistance or inability to make insulin.
However, those who do not have diabetes can also benefit by keeping their blood sugar level within the normal range since some scientists believe that elevated blood sugar levels can be a major reason for aging and various chronic illnesses.
A study in 2019 suggests that apple vinegar consumption could benefit the glycemic index and the oxidative stress of people with dyslipidemia and diabetes. A 2021 study of clinical trials also showed that ACV consumption could improve the glycemic index of adults.
However, the results should be carefully considered because more comprehensive research is required to understand apple cider vinegar's potential health benefits. Actually, it is research suggests that the National Centers for Complementary and Integrative Health (NCCIH)
People mustn't replace medical treatments with untested health products.
It is widely accepted as safe. However, if you're taking blood sugar-lowering medications, consult an expert before increasing the amount of vinegar you consume.
4. May aid weight loss
It is not surprising that studies have shown that vinegar may aid people in losing weight.
A number of human studies have shown that vinegar can boost feelings of satisfaction, which can result in eating fewer calories while losing some weight.
A review of research found that in studies conducted over a short period, when the participants consumed apple cider vinegar in conjunction with meals that included solid food and experienced a decrease in appetite for up to 120 minutes following the meal. Also, they ate less food 3-24 hours after consuming Apple cider vinegar.
However, the longer-term studies they examined did not reveal any correlation to apple cider vinegar or a decrease in appetite.
However, a 2024 controlled study revealed significant weight reductions (6-8 kg), body fat ratios for both hip and waist circumferences, body mass index (BMI), and blood sugar levels, as well as cholesterol and fats in the blood, after daily consumption of three doses of apple cider vinegar (15 milliliters per tablespoon (mL/tbsp)) for 12 weeks. Further studies are required to confirm these results.
5. Improve the health of your heart.
Heart disease is among the leading causes of death.
A variety of biological factors can impact the risk of developing heart disease.
The research suggests that vinegar may potentially improve certain of these. However, many studies on the benefits of vinegar made from apple cider were conducted in animals, which might not reflect the benefits to humans.
A review of 2020 studies on animals and humans discovered that apple cider vinegar can be beneficial to levels of high-density lipoprotein, low-density lipoprotein, triglycerides, and total cholesterol.
A review of 2021 studies on humans revealed Apple cider vinegar could improve total cholesterol levels.
However, both reviews highlighted shortcomings in the quality and amount of research that can be used to support these assertions.
Researchers must conduct more studies before coming to any solid conclusions.
6. May boost skin health
Many people utilize apple cider vinegar as an effective solution for skin issues such as dry skin and eczema.
The skin is naturally acidic. However, it could be less acidic for those with Eczema. Distilled apple cider vinegar applied topically can help balance the pH of the skin and strengthen the skin barrier.
However, studies don't always prove this and warn that apple cider vinegar can cause skin irritation in some people, particularly those who suffer from skin conditions such as eczema.
Consult a physician before applying new treatments, particularly to damaged skin. Do not apply undiluted vinegar to the skin, as it could cause burns.
Dosage and how to use it
The best way to include apple cider vinegar in food is to cook with it. It's easy to add it to mayonnaise dressings for salads and homemade dressings.
Many people also dilute the drink in water and consume it as a drink. Dosages range from 1 teaspoon (5-10 milliliters) to 2 tablespoons (15-30 mL) daily in an enormous cup of water.
It's recommended to start by taking small doses and then be cautious about taking large quantities. Overdosing on vinegar could cause adverse side effects, such as tooth enamel erosion, as well as potential drug interactions.
Some dietitians advocate using unfiltered organic apple cider vinegar containing “mother.”
Find out more about the proper dosage of apple cider vinegar here.
Frequently asked questions
What are the negatives of apple cider vinegar?
The consumption of apple cider vinegar can potentially experience some negative side effects. They include:
- may cause indigestion
- can lower potassium levels
- may erode tooth enamel
- can cause throat and skin burns to the throat and skin.
- Could interact with certain medicines like diuretics, as well as diabetic medications.
However, the typical daily dose of 1-2 tablespoons won't cause these side effects.
Should you consume cider vinegar made from apple in the morning, or in the evening?
Although apple cider vinegar could have certain health benefits, there's little research about consumption before bed as opposed to other times, such as in the morning. However, to prevent adverse side effects like acid reflux or indigestion during the night, take it at least two hours before going to getting to bed.
What are the advantages of gummies made from apple cider vinegar?
Consuming apple cider vinegar as gummies will provide similar benefits to having the vinegar in small amounts by itself. For instance, it could positively impact your cholesterol and blood sugar. Additionally, these gummies usually also contain important minerals or vitamins.
There's no definitive evidence to suggest that eating apple cider vinegar gummies is as good as eating vinegar made from apple cider. Furthermore, some Gummies may have sugar in them, which can affect their positive effect on blood sugar levels.
The final line
Numerous websites and natural health promoters say Apple cider vinegar offers incredible health benefits, such as increasing energy levels and treating illness.
Unfortunately, very little research supports the majority of assertions about its health benefits.
However, a few studies suggest it might provide some advantages, such as eliminating bacteria, decreasing blood sugar levels, and encouraging weight loss.
Apple cider vinegar is considered safe to drink if diluted, so you avoid taking large quantities of it.
There are many other health-related applications, such as an organic hair conditioner as well as a, skincare product as well as a cleaners.
