Top 7 Health Benefits of Apple Cider Vinegar

Key Points

• Apple cider vinegar is fermented apple juice.
• It helps with blood sugar regulation, weight loss, reducing blood pressure and cholesterol, digestion, food preservation, and improving skin health.
• Take 1-2 teaspoons or tablespoons of apple cider diluted in water, daily.
• Excess consumption of apple cider can cause tooth enamel erosion, low potassium, digestion problems, and skin damage.
• People with stomach ulcers, kidney problems, and those taking certain medications should avoid apple cider.
• Consult a doctor before using if you have any health concerns.

More Than Just a Salad Topping

Apple cider vinegar, a pantry staple known for its tangy flavor, is very popular among the different ingredients for most home remedies. It is used in dressings, marinades, and other recipes. For many decades, it has been used in cooking and medicine by the older generation.

However, it would seem that there are some potential health benefits of apple cider vinegar. It is being rediscovered in the present day for its numerous benefits for beauty, aiding digestion, weight loss, regulating blood sugar, boosting heart health, and so on.

This humble home ingredient contains beneficial compounds and definitely packs a punch. This article explains how apple cider vinegar can improve your overall health in unexpected ways.

What is Apple cider vinegar?

Apple cider vinegar is simply fermented juice made by crushing apples. To produce Apple cider vinegar, the crushed apples are allowed to ferment twice – once to make the alcoholic cider and then a second time to make it vinegar.

Apple cider vinegar contains various vitamins, minerals, dietary fiber, and acetic and citric acids which give it its antimicrobial and antioxidant effects.

One can decide to make apple cider vinegar by themselves or purchase the ready-made ones from the local stores. For those who prefer the commercialized versions, it is advisable to go for brands with the inscription, ‘With the Mother’ written on the bottle for good reason.

Apple cider vinegar is majorly organic and unfiltered, and contains a substance called ‘mother.’

This substance – the mother – is composed of enzymes, strands of proteins, and friendly bacteria that give apple cider vinegar its murky appearance. It is believed, though unconfirmed, that the ‘mother’ is responsible for the major health benefits of apple cider vinegar.

Healthy Components of Apple Cider Vinegar

Apple cider vinegar contains a lot of nutritional components such as:

• Magnesium
• Iron
• Manganese
• Phosphorus
• Antioxidants
• Amino acids
• low calories

Amazing Health Benefits of Apple Cider Vinegar

The health benefits of apple cider vinegar are too numerous to mention, but below are some that have been scientifically proven as derivatives of apple cider vinegar.

1) Lowers blood sugar levels:

Eating a balanced diet (low in sugar and refined carbs) is the most effective and healthy way to regulate blood sugar levels. However, apple cider vinegar may also be beneficial in that regard.

Apple cider vinegar is very helpful in reducing the levels of sugar in the bloodstream and the prevention of type 2 diabetes. According to a clinical trial (2019), consuming apple cider vinegar had beneficial effects on oxidative stress and glycemic index in people with dyslipidemia and diabetes.

A person with a family history of diabetes can lower his/her risk of diabetes by taking a tablespoon of apple cider vinegar in warm water thrice a week. Aside from the management of diabetes, apple cider vinegar can be used to help maintain normal sugar levels as well.

2) Helps with weight loss:  

Several studies conclude that apple cider vinegar significantly aids in weight loss. The good thing about it is that it works even without major dietary changes.

This is because consuming Apple cider vinegar increases one’s feeling of fullness (or satiety) and reduces appetite to a bare minimum, causing people to eat 200 – 275 fewer calories for the rest of the day. Apple cider vinegar makes you feel very full, making you eat fewer calories and ultimately lose weight.

Also, daily taking a spoonful of apple cider vinegar has been proven to burn belly fat and result in weight loss.

3) Reduces blood pressure and cholesterol levels:

Another health benefit of apple cider vinegar is that it reduces blood pressure and cholesterol levels.

Taking apple cider helps control renin which in turn, keeps the blood vessels relaxed and the blood pressure stable.

Renin is a hormone produced by the kidneys that is responsible for dilating and constricting the blood vessels. Also, because of the natural antioxidants contained in apple cider vinegar, it decreases bad cholesterol called low-density lipoproteins (LDL) and extends good cholesterol known as high-density lipoproteins (HDL).

4) Helps with digestion:

Taking apple cider for digestion helps get rid of heartburn, decreases bloating, and improves digestion.

Experiencing discomfort after a meal is a sign of indigestion. Taking a spoonful of apple cider vinegar can help to increase acid production which in turn aids to break down the food properly.

5) Kills bacteria:

Traditionally, apple cider vinegar is used by people to clean and disinfect wounds and treat nail fungi, warts, lice, and ear infections. This is because Apple cider vinegar kills pathogens as well as harmful bacteria.

6) Preserves food:

Among many things, apple cider vinegar is also a food preservative. Studies show that apple cider obstructs the growth of bacteria like E. coli from growing in foods thereby stopping it from spoiling or decaying. Ergo, apple vinegar is a natural preservative for food.

7) Improves skin health:

Apple cider is a common remedy used for treating various skin conditions like eczema and dry skin. The skin is acidic by nature but in people with eczema, it is less acidic. Therefore, using diluted apple cider superficially will rebalance the skin’s natural pH, improve the skin’s protective barrier, and enhance skin appearance.

Additionally, apple cider has antibacterial properties. Therefore, it could (theoretically) help prevent skin infections related to eczema and other skin conditions. Some people also use it to treat or prevent the frequency of acne.

However, it is important to note that applying undiluted apple cider vinegar to the skin may cause burns. Therefore, it is advisable to always dilute it in water first before applying it to your skin.

Nevertheless, consult with a doctor before trying apple cider or other remedies on your skin, especially if it’s damaged.

How should Apple Cider Vinegar be taken?

Knowing the benefits of apple cider is one thing and knowing just how much of it should be consumed daily is another. It’s important to know this to prevent overdose or outright abuse of it.

Normal dosage daily should range from 1-2 teaspoons which equals 5-10 ml, and 1-2 tablespoons which equals 15-30 ml per day. It should be mixed with water, made into a tonic, or added to a salad dressing.

It is better, to begin with a tablespoon and then increase it to 2 tablespoons if no side effects are detected. Apple cider is quite acidic, so it’ll take some getting used to. It’s always a good idea to start in small doses and refrain from taking large amounts.

Are there Side Effects to Taking Too Much Apple Cider Vinegar?

Apple cider vinegar is quite harmless until it is taken too much. It is common knowledge that too much of everything can be bad and lead to problems, even healthy things. Ingesting too much apple cider vinegar can cause several health problems such as:

• Tooth enamel erosion and decay. It weakens tooth enamel.
• Low level of potassium.
• Problems with digestion. However, this seems counterintuitive since apple cider vinegar does actually improve digestion. Nevertheless, taking too much of it by someone having acid reflux may only worsen the symptoms.
• Skin damage is like skin burns.

NOTE: Apple cider vinegar is not recommended for people with certain health conditions like stomach ulcers and kidney problems.

If you have certain health conditions and you are not entirely sure of the effect apple cider vinegar will have on you, please consult a physician before you begin to use it.

Make Apple Cider Vinegar Your Next Wellness Tool

Apple cider has plenty of science-backed benefits and truly deserves a permanent place in your kitchen and health regimen. Apple cider has an expansive range of health benefits. It has been proven to control blood sugar, balance pH, aid weight loss, strengthen your heart, and kill harmful bacteria.

Creating a healthier, happier you well within your reach. With just a splash, you will experience how profoundly apple cider will optimize your health. You can get professional medical advice on apple cider and its applications from the comfort of your house by consulting a doctor on KompleteCare.

So, go forth and empower your health by adding apple cider vinegar to your daily health routine. Where apple cider vinegar is concerned, the journey of a thousand miles begins with only one sip.

Frequently Asked Questions

What good does apple cider vinegar do for your body?

Apple cider does a lot for your body. It helps with

• Weight loss
• Relieving heartburn
• Curing acne
• Reducing dandruff
• Whitening the teeth
• Preventing (type 2) diabetes
• Lowering cholesterol levels

Who should not take apple cider vinegar?

People with gastroparesis, an allergy to apple cider, or taking medication (like a diuretic) that may interact with it should avoid apple cider vinegar.

Is it better to drink apple cider vinegar in the morning or at night?

Taking apple cider vinegar before you sleep can reduce your blood sugar levels and might aid digestion. However, drinking it right after your meals can delay digestion.

Is apple cider vinegar good for your kidneys and liver?

Apple cider creates optimum conditions for kidney health for the kidneys. It prevents oxidative stress in the kidneys. Additionally, it increases antioxidant levels in the body, reduces blood pressure, and balances blood sugar levels, all of which improve kidney health. Apple cider also contains citric acid which dissolves kidney stones.

Is it OK to drink apple cider vinegar every day?

Most experts advise that you do not take more than 1 to 2 diluted tablespoons of apple cider daily. However, speak with your doctor to know which dosage is right for you.

References

Healthline (2023). 6 Health Benefits of Apple Cider Vinegar, Backed by Science

Gheflati A, Bashiri R, Ghadiri-Anari A, Reza JZ, Kord MT, Nadjarzadeh A. (2019) The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial.

Hasan F, Hamilton K, Angadi S, Kranz S. (2022 ) The Effects of Vinegar/Acetic Acid Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review.

Everyday Health. (2024). Apple Cider Vinegar: Benefits, Side Effects, Uses, Dosage, and More

Yagnik D, Ward M, Shah AJ. (2021) Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli.

Yagnik D, Serafin V, J Shah A. (2018) Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression.

Park SY, Kang S, Ha SD. (2016). Antimicrobial effects of vinegar against norovirus and Escherichia coli in the traditional Korean vinegared green laver (Enteromorpha intestinalis) salad during refrigerated storage.

MedicalNewsToday. (2018). Health benefits of apple cider vinegar