A well-liked natural treatment is apple cider vinegar. For millennia, people have utilised it in both cooking and medicine.
Many people assert that it can treat a variety of health issues, but you might be curious about the findings of the research.
Apple cider vinegar offers a number of beneficial health impacts, such as antioxidant and antibacterial activities.
Additionally, data points to a potential range of health advantages, including:
1- Help with weight loss
2- Lower cholesterol
3- Reducing the blood sugar
4- Reducing the diabetic symptoms
Before it can be suggested as an alternative therapy, there isn’t much research on it and more needs to be done.
The research supporting six potential health advantages of apple cider vinegar is examined in this article.
1- High in healthful substances
Apple cider vinegar is made via a two-step process.
First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol.
Next, adding bacteria further ferments the alcohol, turning it into acetic acid — the main active compound in vinegar.
Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider kinds of vinegar are 5–6% acetic acid.
Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.
Despite the fact that there are currently no studies to back this up, some individuals think that the mother is mostly responsible for the benefits to their health.
Although apple cider vinegar is low in vitamins and minerals, it does have a tiny quantity of potassium. Antioxidants and certain amino acids are also present in high-quality products.
2- May Aid in destroying dangerous bacteria
Bacteria and other infections can be killed by vinegar.
Vinegar has long been used to clean, disinfect, and treat ear infections, warts, lice, and nail fungus.
More than 2,000 years ago, Hippocrates, the founder of modern medicine, cleaned wounds with vinegar.
Vinegar can be used to preserve food. It prevents bacteria like E. coli from developing in and tainting food, according to studies.
Apple cider vinegar may be of assistance if you’re looking for a natural way to preserve your food.
According to anecdotal reports, diluted apple cider vinegar applied to the skin may also be effective in treating acne, but there doesn’t appear to be any conclusive evidence to support this.
3- Might help control diabetes and reduce blood sugar levels
One of vinegar’s most persuasive uses to far is the management of type 2 diabetes.
High blood sugar levels brought on by insulin resistance or the inability to make insulin are the hallmarks of type 2 diabetes.
While some experts believe that excessive blood sugar levels are a crucial factor in aging and a number of chronic diseases, people without diabetes can still benefit from maintaining normal blood sugar levels.
Avoiding refined carbohydrates and sugar is the healthiest and most effective approach to controlling blood sugar levels, but the benefits of apple cider vinegar may also be helpful.
According to research, vinegar has the following advantages for insulin and blood sugar levels:
During a high-carb meal, vinegar, according to a small study, may increase insulin sensitivity by 19 to 34% and considerably reduce blood sugar and insulin response.
1- In a small trial with five healthy participants, vinegar lowered blood sugar levels by 31.4% following white bread consumption of 50 grams.
2- Two tablespoons of apple cider vinegar taken before bedtime lowered fasting blood sugar by 4% the following morning, according to short research on persons with diabetes.
3- In numerous additional human trials, vinegar has been shown to enhance insulin action and reduce post-meal blood sugar levels.
4- It’s crucial, according to the National Centers for Complementary and Integrative Health (NCCIH), that people do not substitute unproven health items for proven medical treatments.
4- Might support weight loss
Perhaps surprisingly, studies suggest that vinegar may aid in weight loss.
Studies on humans have found that vinegar can make people feel more satisfied. This may result in consuming fewer calories and shedding pounds.
For instance, one study found that taking vinegar with a high-carb breakfast boosted participants’ feelings of fullness, resulting in them consuming 200–275 fewer calories the rest of the day.
Additionally, research on 175 obese individuals revealed that daily ingestion of apple cider vinegar resulted in decreased belly fat and weight loss.
- Taking 1 tablespoon (15 mL) led to a loss of 2.6 pounds (1.2 kg)
- Taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)
The genuine impacts on body weight appear to be quite minor, however, keep in mind that this study lasted for 3 months.
Nevertheless, changing the amount of a particular food or ingredient rarely causes a significant change in weight. Adopting a healthy diet and lifestyle practices that assist weight loss over the long run.
In general, the benefits of apple cider vinegar may help people lose weight by increasing feelings of fullness, lowering blood sugar, and lowering insulin levels.
Each tablespoon of apple cider vinegar has only about three calories, which is extremely few.
5- Enhances animal cardiac health
One of the main causes of death is heart disease.
Your chance of developing heart disease is influenced by a number of biological factors.
According to research, vinegar may help some of these risk factors. But a lot of the research was done on animals.
This research on animals indicates that the benefits of apple cider vinegar can reduce the number of heart disease risk factors, including triglyceride and cholesterol levels.
Additionally, several rat studies have demonstrated that vinegar lowers blood pressure, a significant risk factor for heart disease and renal issues.
However, there isn’t any solid proof that vinegar helps people’s hearts. Before coming to any firm conclusions, researchers need to conduct further research.
6- Might improve skin health
Eczema and dry skin are two common disorders that can be treated with the benefits of apple cider vinegar.
The skin has a mildly acidic pH by nature. The topical use of apple cider vinegar may assist in restoring the skin’s normal pH balance and enhancing the barrier function.
Alkaline soaps and cleansers, on the other hand, may aggravate eczema and exacerbate symptoms.
In principle, apple cider vinegar’s antibacterial characteristics should aid in preventing skin infections related to eczema and other skin diseases.
Some people use apple cider vinegar that has been diluted as a toner or face wash. It is supposed to be able to eliminate microorganisms and prevent stains.
However, one study in 22 eczema patients found that the benefits of apple cider vinegar soak irritated the skin instead of repairing the skin barrier.
Before attempting any new treatments, especially on injured skin, see your doctor. Vinegar shouldn’t be applied directly to the skin because it can burn.
Dose and instructions for use
Utilizing apple cider vinegar in your cooking is the best strategy to add it to your diet. Foods like homemade mayonnaise and salad dressings can easily include it.
Some individuals prefer to drink it as a beverage after diluting it in water. 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) a day, combined in a big glass of water, are typical dosages.
Start out slowly and stay away from consuming big doses. Too much vinegar can have negative side effects like eroding dental enamel and possibly interacting with medications.
Use of organic, unfiltered, “mother”-containing apple cider vinegar is advised by certain dietitians.
One of the most well-liked brand alternatives, together with reviews and ratings, can be found online for Bragg. There are, however, a number of additional variants.
Numerous websites and advocates of natural medicine assert that apple cider vinegar offers extraordinary health advantages, including enhancing vitality and healing disease.
Unfortunately, there isn’t any evidence to back up the majority of health benefit claims.
Nevertheless, some research implies that it might have certain advantages, such as encouraging weight loss, reducing blood sugar levels, and destroying microorganisms.
If you don’t take it in large doses, apple cider vinegar seems to be safe.
As a natural hair conditioner, skincare item, and cleaning agent, among other uses that are unrelated to health.