Apple Cider Vinegar: Benefits, Uses, Risks And Dosage
Apple cider vinegar is a popular home remedy. People have been using it in food and medicine for centuries. Many people claim that it can cure various health problems, but you may be wondering what the research says. Apple cider vinegar has several health benefits, including antimicrobial and antioxidant effects.
In addition, evidence suggests that it may provide health benefits, such as:
- Helps to lose weight.
- Low cholesterol
- Low blood sugar
- Improve the symptoms of diabetes
However, there is very little research on this and more studies are needed before it can be proposed as an alternative treatment.
This article examines the evidence for six possible health benefits of apple cider vinegar.
Full of nutrients
Apple cider vinegar is made in two stages. First, the manufacturer brings the crushed apples to the leaven, which ferments the sugar and turns it into alcohol. The addition of bacteria further ferments the alcohol, converting it into acetic acid, an important active ingredient in vinegar.
Acetic acid gives vinegar a pungent odor and a sour taste. Researchers believe that this acid is responsible for the health benefits of apple cider vinegar. Apple cider vinegar contains 5 to 6% acetic acid. Uncertified organic apple cider vinegar also contains a substance called uterus, which is made up of proteins, enzymes and beneficial bacteria that make the product cloudy.
Some people believe that maternity brings most of the health benefits, although there are currently no studies to support it. Although apple cider vinegar does not contain many vitamins or minerals, it does provide a small amount of potassium. Good quality brands also contain some amino acids and antioxidants.
Apple cider vinegar is made by boiling sugar in apples. It converts it into acetic acid, which is an important active ingredient in vinegar and may be responsible for its health benefits.
It can help to kill harmful bacteria
Vinegar can help kill pathogens, including bacteria. Traditionally, people use vinegar to cleanse and disinfect, 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 also a food preservative. Studies show that it inhibits the growth of bacteria such as E. coli and prevents food spoilage. Apple cider vinegar can help if you are looking for a natural way to preserve food. Legendary reports also suggest that applying thin apple cider vinegar to the skin can help with acne, but no serious research seems to have been done to support it.
The main ingredient in vinegar, acetic acid, can kill harmful bacteria or stop them from growing. It has a history of use as a natural disinfectant and preservative.
Can help lower blood sugar levels and control diabetes
The most interesting use of vinegar so far is to help treat type 2 diabetes. Type 2 diabetes is characterized by high blood sugar levels due to insulin resistance, or failure to produce insulin.
However, people who do not have diabetes can also benefit from keeping their blood sugar in the normal range as some researchers believe that high blood sugar is a major cause of aging and some chronic diseases.
The most effective and healthy way to manage your blood sugar is to avoid the best carbohydrates and sugars, but apple cider vinegar can also have a positive effect. Studies show that vinegar has the following benefits for lowering blood sugar and insulin levels.
- A small study found that vinegar can increase insulin sensitivity by 19-34% during a high-carbohydrate diet and significantly reduce blood sugar and insulin response.
- A small study of 5 healthy people found that after eating 50 grams of white bread, vinegar lowered blood sugar levels by 31.4%.
- A small study on diabetics found that taking 2 tablespoons of apple cider vinegar before going to bed lowered blood sugar levels by up to 4% the next morning.
- Many other human studies have shown that vinegar can improve the function of insulin and lower blood sugar levels after a meal.
The National Center for Complementary and Integrative Health (NCCIH) says it is important that people do not replace treatments with unproven healthcare products. If you are taking medicine for blood sugar, talk to your doctor before taking any type of vinegar.
Apple cider vinegar has shown promising results in improving insulin sensitivity and helping to reduce blood sugar response after eating.
It can help in weight loss
Surprisingly, studies show that vinegar can help people lose weight. Numerous human studies have shown that vinegar can increase satiety. It can make you eat fewer calories and lose weight. For example, according to one study, eating vinegar with carbohydrate-rich foods increases satiety, resulting in participants eating between 200 and 275 fewer calories for the rest of the day.
In addition, a study of 175 obese people found that daily consumption of apple cider vinegar leads to abdominal fat and weight loss:
- Taking 1 tablespoon (15 ml) results in a loss of 2.6 pounds (1.2 kg).
- Taking 2 tablespoon (30 ml) results in loss of 3.7 pounds (1.7 kg).
However, keep in mind that the study lasted 3 months, so the actual effect on weight was quite modest. However, simply adding or removing foods or ingredients has little effect on weight. Long-term weight loss is achieved by adopting a healthy and supportive diet and lifestyle.
In general, apple cider vinegar can promote weight loss by lowering satiety, blood sugar and insulin levels. Apple cider vinegar contains only three calories per tablespoon, which is very low.
Research shows that vinegar increases satiety and helps you burn fewer calories, which can lead to weight loss.
Improve heart health in animals
Heart disease is one of the leading causes of death. Many biological factors are associated with the risk of heart disease. Studies show that vinegar may improve some of these risk factors. However, many animal studies have been conducted.
These animal studies show that apple cider vinegar can lower cholesterol and triglyceride levels, as well as many other risk factors for heart disease. Studies of several mice have also shown that vinegar lowers blood pressure, which is a major risk factor for heart disease and kidney problems.
However, there is no strong evidence that vinegar is good for heart health in humans. Researchers need to do more research before reaching any concrete conclusions.
Numerous animal studies show that vinegar can lower triglyceride, cholesterol and blood pressure levels. However, there is no strong evidence that this reduces the risk of heart disease in humans.
Can improve skin health.
Apple cider vinegar is a common treatment for skin conditions such as dry skin and eczema. The skin is naturally slightly acidic. Topical use of apple cider vinegar can help balance the skin’s natural pH by increasing the skin’s protective barrier.
Alkaline soaps and cleansers, on the other hand, can irritate eczema and worsen symptoms. Given its antibacterial properties, apple cider vinegar can theoretically help prevent skin infections associated with eczema and other skin conditions.
Some people use apple cider vinegar mixed with a face cleanser or toner. The idea is that it can kill bacteria and prevent contamination. However, a study of 22 people with eczema found that bathing in apple cider vinegar did not improve skin barrier and cause skin irritation.
Talk to your doctor before trying a new medicine, especially on damaged skin. Avoid rubbing vinegar on your skin without mixing it as it can cause burns.
Apple cider vinegar is naturally acidic and has antiseptic properties. This means it can help improve skin barrier and prevent infection. However, more research is needed to determine how safe and effective this drug is.
Dosage And Use
The best way to add apple cider vinegar to your diet is to use it in cooking. This is an easy addition to salad dressings and homemade mayonnaise. Some people also like to mix it in water and drink it as a beverage. Typical doses range from 1-2 teaspoons (5-10 ml) to 1-2 teaspoons (15-30 ml) in a large glass of water daily.
It is best to start with small doses and avoid large doses. Too much vinegar can cause dangerous side effects, including corrosion of tooth enamel and possible drug interactions. Some nutritionists recommend using uncertified organic apple cider vinegar containing mother.
Bragg seems to be one of the most popular branded options available online with reviews and ratings. However, there are many other types available.
Typical doses of apple cider vinegar are 1 to 2 tablespoons (10 to 30 ml) per day, either for cooking or in a glass of water.
The Bottom Line
Many websites and natural health advocates claim that apple cider vinegar has incredible health benefits, including boosting energy and curing illness. Unfortunately, there is little research to support most of the claims about its health benefits.
However, numerous studies suggest that it may have several benefits, including killing bacteria, lowering blood sugar, and promoting weight loss. Apple cider vinegar looks safe unless you use it in large quantities.
It also has many other unhealthy uses, including natural hair conditioners, skin care products, and cleansers.