Top five health benefits of apple cider vinegar
Top five health benefits of apple cider vinegar (Photo: pixabay.com)
Apple cider vinegar is a type of vinegar made from fermented apple juice. It is produced by crushing apples, extracting the juice, and then adding bacteria and yeast.
Is it really that beneficial? Read more in the material below.
What are the benefits of apple cider vinegar?
The vinegar is known for its distinctive sour taste and strong smell due to acetic acid and other organic compounds.
Double-board-certified doctor, MD Kunal Sood, adds that acetic acid, in particular, has health benefits.
"The recommended dose of acetic acid to reap its benefits is 750 milligrams per day," he explained in a recent TikTok post.
Benefits of apple cider vinegar
Apple cider vinegar may not entirely live up to its hype, but that doesn't mean it doesn't have benefits. Here are some of the advantages you can expect from regular consumption of ACV.
Blood sugar control
Apple cider vinegar can help regulate blood sugar levels, which makes it beneficial for those with prediabetes or diabetes. However, it is certainly not a cure for either condition.
One study found that it could improve insulin sensitivity after eating a high-carb meal and reduce blood sugar spikes.
However, it should not replace standard treatment for diabetics. Experts from UChicago Medicine add that while apple cider vinegar should never be used as an alternative to medication, it is a relatively safe addition to a diabetes treatment plan (if you do not have kidney disease). However, it is important to discuss this with your doctor first.
Weight control
Some preliminary research suggests that consuming apple cider vinegar may aid in weight management, but it works best with traditional weight loss methods, including a healthy diet and exercise.
A 2018 study published in the Journal of Functional Foods, involving 44 obese and overweight individuals, found several weight-related benefits from taking apple cider vinegar.
In this study, oral vinegar intake along with a reduced-calorie diet (RCD) significantly reduced body weight, BMI, hip circumference, and visceral adiposity index (VAI) compared to other groups.
Improved digestion
Many people report improved digestion after regularly consuming apple cider vinegar. Its acidity can help break down food more effectively, although this is more based on personal anecdotes than science.
Additionally, vinegar contains healthy bacteria that can have a probiotic effect on the gut. Reducing heartburn and improving acid reflux are two more potential gastrointestinal benefits.
Apple cider vinegar is good for health (Screenshot)
Antimicrobial properties
Additionally, apple cider vinegar benefits the body due to its antimicrobial properties. Some studies indicate that acetic acid in the product can combat fungi and kill harmful bacteria that may lead to skin infections when applied topically.
Some individuals report reduced acne after regularly applying apple cider vinegar to acne-prone areas. However, diluting vinegar with water before application is essential to avoid irritation. Conduct a patch test first to ensure you don't irritate a larger skin area.
Cholesterol reduction
Moderate consumption of vinegar may help lower cholesterol and triglyceride levels, both of which can, in turn, reduce the risk of heart disease.
How to use apple cider vinegar
Dilution in liquid
Some people take liquid apple cider vinegar undiluted, but experts say this is unpleasant and harmful to health. Due to its high acidity, undiluted apple cider vinegar can cause irritation and inflammation of the esophagus, stomach lining, and so on.
To protect teeth, throat, and stomach mucosa, it's important to dilute apple cider vinegar in water before consumption. An optimal ratio is one to two tablespoons per large glass of water.
Adding to food
You can also incorporate apple cider vinegar into cooking. Many use it to make a healthy salad dressing, mixing it with olive oil, herbs, and other ingredients.
As supplements
Chewable supplements are also available; some clearly indicate safe dosage levels.
Read also the top 5 foods you can get probiotics and why our body needs them.
By the way, a nutritionist has dispelled the main myth about fast food that Ukrainians love.
Sources: OPSS: Apple Cider Vinegar in Dietary Supplements, UChicago Medicine: Debunking the health benefits of apple cider vinegar, Journal of Functional Foods: Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
