Blog49: Health Benefits of Apple Cider Vinegar

Apple cider vinegar is the most popular type of vinegar in the natural health community. It is claimed to lead to all sorts of benefits, many of which are supported by science. This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes. It is also an ancient folk remedy, and has been used for various household and cooking purposes.

What is Apple Cider Vinegar ?

Apple cider vinegar (ACV) is made by fermenting the juice of apples first with bacteria and yeast till it turns into alcohol and then fermenting it again with acetic acid forming bacteria so that it turns into vinegar. Apple cider vinegar has been used over centuries as a folk remedy and in alternative medicine for its many benefits. With only 3 calories per table spoon, ACV is very low in calories and a weight watcher’s delight.

Health Benefits of ACV

1. Improved digestion

Apple cider vinegar is well known for its role in improving gut health by introducing good bacteria into your digestive system. It also improves your ability to digest and absorb nutrients. One of the oldest home remedies for an upset stomach is a drink made with apple cider vinegar and water. The antimicrobial nature of apple cider vinegar makes short work of the bacterial infection. The pectin in apple cider vinegar will help control loose motions and give relief to stomach cramps. Mix two tablespoons in 250 ml water or apple juice. For probiotic benefits, mix two tablespoons of apple cider vinegar with fermented foods like yogurt and kombucha or kefir.

2. Works on acid reflux

Anyone who suffers from acid reflux knows how it can affect your quality of life adversely. Gastroesophageal reflux disease, also known as GERD or acid reflux, is a condition when the acid from your stomach travels up into your oesophagus causing heartburn, belching and nausea. Since this condition is sometimes caused by low levels of stomach acid, augmenting it by drinking apple cider vinegar may help your symptoms. Do remember to dilute two tablespoons of apple cider vinegar in 250 ml water. Never drink apple cider vinegar in the raw. 

3. Weight-loss aid

This is one of the many reasons why we love apple cider vinegar! It is surprisingly effective in keeping your weight under control. Studies have shown that when you drink apple cider vinegar with high carb meals you feel fuller and more sated. This can actually stop you from eating an extra 200–275 calories during the rest of the day. Better still, studies have shown that drinking apple cider vinegar regularly can help you lose your belly fat. A study showed that having two tablespoons per day of apple cider vinegar in 250 ml water over 12 weeks could make you lose up to 2 kilos even if you don’t make any other changes to your diet or lifestyle. Apple cider vinegar ups your metabolism as well. 

With all its weight loss benefits, however, apple cider vinegar is no miracle worker and you have to eat healthy and exercise for best results. 

4. Heart healthy

While there haven’t been enough conclusive human studies, animal studies have shown that drinking dilute apple cider vinegar regularly can reduce heart disease risk by lowering cholesterol, triglyceride levels, blood pressure and blood sugar. An animal study done in Iran showed that rats fed with apple cider vinegar had lower bad LDL cholesterol and high good HDL cholesterol. Another animal study done in Japan showed that rats fed with acetic acid (the main component of vinegar) lowered levels of blood pressure by blocking an enzyme that raises blood pressure. Do add two tablespoons of apple cider vinegar to your diet but do ensure that you lower the intake of carbs and up the intake of healthy fats in your diet as well. 

5. Antimicrobial

The highly acidic nature of apple cider vinegar is effective against many different kinds of pathogens and this is why it has been traditionally used to clean and disinfect wounds, treat nail fungus, lice, warts and ear infections. This antimicrobial nature of apple cider vinegar also makes it a great preservative for food and studies have shown that it prevents the growth of microbes like E. coli in food. 

6. Lower blood sugar levels

Type 2 diabetes is a condition that affects millions worldwide. Diabetics are either unable to produce insulin, or they experience insulin resistance. This means cells don’t respond to insulin the way they should. Insulin plays a major role in lower blood sugar. Vinegar was found to improve insulin sensitivity in those with insulin resistance. Even after a high-carb meal, the participants experienced a more significant decrease in blood sugar. It was able to reduce blood sugar when consumed in the form of salad dressing too. Another study found that just 2 tablespoons of ACV can reduce fasting blood sugar by 4 percent.

7. Absorb more nutrients from food

Your stomach is usually at a pH level of 1.0 to 2.0. And now, that is really acidic. To put things into perspective, white distilled vinegar is a 2.4. Battery acid is around 1. Thankfully this acid stays in your stomach (unless there are problems such as acid reflux). This uberly acidic environment is what sterilizes the digestive tract and kills the microbes. When the acid level falls, unfriendly bacteria may start to multiply. On the light side, this can lead to bloating and indigestion. And decreased absorption of vitamins and minerals. ACV enhanced calcium absorption in the intestines. 

But, of course, make sure you dilute the apple cider vinegar first. Don’t drink too much acid.

8. Balance pH level

Vinegar, by definition, are pretty acidic. But unlike others, apple cider vinegar is the one with an alkalizing effect. Though acidic, ACV promotes an alkaline environment inside your body. This is due to how ACV is broken down and digested. Many viruses and bacteria are unable to live in an alkaline environment. When you don’t have enough alkaline, your body takes calcium in an attempt to become alkaline. This leeching of calcium can lead to loss of bone density and osteoporosis.

Despite contradicting claims, many people enjoy better health after switching to a more alkalizing diet. It’s definitely worth a try!

9. Antidote to common cold and allergies

Apple cider vinegar contains tonnes of good bacteria that strengthen your immunity. Does your throat feel sore? Gargle with a solution of equal parts vinegar and warm water every hour to kill the sore throat causing bacteria with the strong acetic acid. Drinking a glass of water with apple cider vinegar will give you much relief from a blocked nose as well. The potassium in apple cider vinegar works wonders in thinning mucus, while the acetic acid zaps the germs. 

10. Detox drink

Overdone the partying and need a quick detox? Well, it’s apple cider vinegar to the rescue one again. Drink up the wonder solution of apple cider vinegar and water to balance your pH, encourage lymphatic drainage and enhance circulation. 

What Else?

Apple cider vinegar also has various other non-health related uses like hair conditioning, skin care, dental care, pet use and as a cleaning agent.These can be highly useful for people who like to keep things as natural and chemical-free as possible. At the end of the day, apple cider vinegar appears to be very healthy. Personally i love using Wow apple cider vinegar.

It's not a "miracle" or a "cure-all" like some people seem to believe, but it does clearly have some important health benefits, especially for blood sugar and weight control.
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