Apple cider vinegar is a super emerging tonic that is used to treat several health problems. But it would help if you consumed the correct apple cider vinegar dosage to avoid any of its side effects. So, today we are here with all the potential benefits of drinking apple cider vinegar.
Below we will also highlight some scientific studies that’ll tell you how wonderful this tonic works! Please scroll down to know the surprising facts about ACV!
Table of Contents
What Is Apple Cider Vinegar?
Before we get into the details of all the potential benefits of drinking apple cider vinegar, don’t you want to know how you get ACV?
Apple cider vinegar can be bought from the grocery stores and can also be made at home.
To make ACV, all you require is apples and yeast. You need to mix the yeast with the apples, the sugar content present in the apple changes into alcohol. Then, bacteria are put into the mixture to ferment the alcohol and convert it into acetic acid.
You will find around 5% to 6% of acetic acid present in apple cider vinegar. So, you can refer to this as a relatively weak acid. However, when ACV is concentrated, it contains a fair amount of acidic properties.
Plus, you will see apple cider vinegar containing fine minerals, vitamins, water, and some more acids.
Researches claim that there are several benefits of drinking apple cider vinegar. The acetic acid present in ACV can reduce blood sugar levels, promote weight loss and fat burning, and improve cholesterol levels and insulin sensitivity.
Benefits of Drinking Apple Cider Vinegar
Are you thinking that the benefits of drinking apple cider vinegar are a recent discovery? Well, you’d be wrong if you have that notion!
People are using apple cider vinegar for centuries now. It is a very known and easy home remedy to treat various ailments. More so, you can even use it for culinary purposes too.
So, let’s not waste any more time in finding out what the benefits of drinking apple cider vinegar are:
Rich in valuable nutrients
Apple cider vinegar is obtained from a two-step process.
In the first step, manufacturers crush the apples and expose it to yeast. Then, this yeast turns the sugar present in apples into alcohol. Further, the bacteria are put into the alcohol content to allow fermentation. Now is time the vinegar turns into acetic acid – it is the primary active compound vinegar contains.
You will see that vinegar has a pungent smell. This aroma is because of the presence of acetic acid. More so, acetic acid is also responsible for the flavor apple cider vinegar contains. Several studies conclude that the benefits of drinking apple cider vinegar come from acetic acid content. ACV contains around 5% to 6% acetic acid.
The unfiltered and organic form of apple cider vinegar contains a kind of substance known as the mother. It contains enzymes, friendly bacteria, and proteins that give it a cloudy appearance.
Most people believe that most of the benefits of apple cider vinegar are for the mother form of ACV. However, there aren’t many studies that support this claim.
Apple cider vinegar contains traces of potassium, minerals, and vitamins. But if you purchase apple cider vinegar from a renowned company, you will get antioxidants and amino acids present in it.
Kills harmful bacteria
Do you know that by drinking apple cider vinegar, you can kill pathogens? Well, yes! Vinegar is a miraculous substance that can destroy pathogens that include bacteria too.
Most people in olden times did not have access to many high-end medicines or cleaning substances. So, vinegar was a common ingredient that was perfect for disinfecting, cleaning, and treating ailments.
Some of the ailments vinegar is good to cure are warts, lice, ear infections, and nail fungus.
According to Hippocrates, vinegar was in great use to clean and disinfect wounds about 2000 years back by the father of modern medicine.
More so, vinegar works perfectly to preserve food as it can stop the growth of E. coli bacteria that spoils the food.
So, it is evident that if you’re thinking of preserving your foods naturally, apple cider vinegar can be at your rescue.
More so, if you have acne that mostly happens because of bacteria growth, try dabbing some diluted ACV to treat it.
Can lower blood sugar levels
You can vouch for the benefits of drinking apple cider vinegar to prevent and treat diabetes. It is significantly more effective for treating type 2 diabetes.
You can come in for type 2 diabetes when your body cannot produce sufficient insulin, and your body becomes insulin resistant.
But you can also obtain the benefits of drinking apple cider vinegar to prevent high blood sugar levels. Several researchers claim that by consuming the right apple cider vinegar dosage, you can stop and cure diabetes. Moreover, it also shows that the cause behind chronic illnesses and aging is diabetes.
Of course, you need to make necessary changes in your lifestyle and food habits to control high blood sugar levels, but drinking small amounts of ACV will also help.
Benefit of apple cider vinegar and blood sugar levels
- In a short study, people were given high carb meals and small amounts of vinegar. After some time, the study concluded that insulin sensitivity was improved by 19% to 34%. More so, there was a significant decrease in blood sugar levels and insulin response.
- A study done on five healthy people were given vinegar and 50 grams of white bread. Later the study concluded that vinegar was able to reduce the blood sugar level by 31.4%.
- Some diabetic patients were given two tablespoons of apple cider vinegar just before going to sleep at night. The study concluded that the fasting blood sugar levels in those people were less by 4% the next morning.
- Several more studies on humans conclude that vinegar works perfectly to lower blood sugar levels and improve insulin functionality. But this works effectively, only if you consume it after your meals.
According to the National Centers of Complementary and Integrative Health, you cannot replace medication with apple cider vinegar. But you can always consume the correct apple cider vinegar dosage to boost up your diabetes management.
Helps in Weight Loss
Are you planning to shed a few pounds? Well then, you can drink apple cider vinegar for weight loss benefits.
Several studies show that you can lose a significant amount of weight when you consume the correct apple cider vinegar dosage. That is because when you drink apple cider vinegar, your tummy remains full for a long time. All of which can lead you to have a lesser calorie-intake that can further help in weight loss.
A study done on few people was given a high carb diet and vinegar to increase their fullness. The results showed 200 to 275 lesser calorie consumption throughout the entire day.
Another study done on 175 obese people showed a significant loss in belly fat and overall weight loss.
For weight loss you need to have:
- One tablespoon of apple cider vinegar, the participants lost 2.6 pounds,
- Two tablespoons of apple cider vinegar, they lost around 3.7 pounds of total weight.
So, you can use apple cider vinegar for weight loss benefits marvelously. But you must keep in mind not to consume foods that are not good for your weight loss process.
Apple cider vinegar can help boost your process of losing weight, but it is not the go-to solution for weight loss. It’s best you maintain a balanced diet and healthy lifestyle and then include ACV to enjoy its benefits for the long-term.
What’s more? Apple cider vinegar is extremely low in calories. By consuming one tablespoon of apple cider vinegar, you will get only three calories.
Keeps heart healthy
One of the leading diseases that cause death is heart failure. Numerous factors are responsible for heart ailments. Some of the factors that lead to heart problems are high blood pressure, high cholesterol, diabetes, and increased triglyceride levels.
So, it is necessary to keep all these biological factors in control as much as possible. And do that, ACV can help you significantly!
Several research types show that you can reduce most of the risk factors that lead to heart ailments by consuming vinegar.
Some studies on animals show that apple cider vinegar can lower your triglyceride and cholesterol levels. Both these are the primary reasons that lead to heart ailments.
Another research done on rats showed that vinegar significantly reduced blood pressure levels in them.
But you need to understand that these are animal studies and not tried on humans. However, you can always consume apple cider vinegar in moderate amounts to enjoy its benefits.
Keeps skin healthy
The benefits of apple cider vinegar for skin are potent. You can treat several skin problems like eczema and dry skin by using apple cider vinegar.
You will notice that our skin is naturally acidic. So, you can topically apply apple cider vinegar to bring back the pH balance of your skin and protect your skin.
Also, using alkaline cleansers and soaps can aggravate your eczema and make your symptoms worse. It would help if you kept a close watch on what you use when you have any skin irritation.
The antibacterial properties present in apple cider vinegar can help you in reducing and preventing any skin infections. But it’s always best to use the diluted form of apple cider vinegar to avoid any spots and destroy skin bacteria.
But you need to be sure about your skin type and check if you are allergic to apple cider vinegar or not.
There was a study done on 22 people with eczema and found no results of improvement. Moreover, the level of irritation increase further.
It’s always best you consult your dermatologist before you try out anything on your skin. Also, remember to use the diluted form of apple cider vinegar to avoid burns and irritation.
Apple Cider Vinegar Dosage
To avoid the side effects of apple cider vinegar, you need to know the correct apple cider vinegar dosage.
You can incorporate apple cider vinegar in so many different ways. Add them into your homemade mayonnaise, salad dressings, and many more culinary dishes.
Many people also dilute apple cider vinegar in water and drink it like a beverage. The perfect dosage ranges from 1 or 2 teaspoons to 1 or 2 tablespoons mixed in a big glass of water in a day.
The best option to start drinking apple cider vinegar is to start with small amounts. It’s always best to avoid consuming large quantities of ACV.
If you consume large amounts of apple cider vinegar, it can leave adverse effects, leading to potential drug interactions and enamel erosion.
Dieticians recommend using unfiltered and organic apple cider vinegar that has the presence of a mother in them.
By drinking apple cider vinegar, you can avail of numerous health benefits. It can even help boost your energy levels and treat any ailment you may be having.
Also, apple cider vinegar can work if you apply it topically over your skin to treat eczema, dry skin, and acne. But it would help if you always kept a watch on diluting the apple cider vinegar. That’s because the concentrated form of ACV can leave adverse effects on your skin and health.
If you wish to drink apple cider vinegar as a beverage, remember to dilute it in water in the right dosage. But if you aren’t very fond of ACV’s pungent taste, try adding it to your salad dressings or mayonnaise. In this way, you will enjoy the benefits and yet not get the taste of ACV.