Here’s How to Harness the Power of Apple Cider Vinegar for Your Health

TikTok is currently full of healthy apple cider vinegar-related health tips. If you’re on the wrong side of the internet, you’ll be hard-pressed to scroll past without seeing something about this kitchen product. This got us wondering if all the hype surrounding this project is true or just a bunch of exaggerated claims. Can You Use Apple Cider Vinegar for Cooking, Cleaning, and Health?

Vinegar has long historydating back to at least 5000 BC Its many uses include preservation, flavoring, pickling and medicine. Apple cider vinegar in particular has antimicrobial and antioxidant properties, and there is research to back up at least some of the health claims circulating.

Yes, apple cider vinegar has health benefits if you take the right dosage. Just be aware of the potential side effects before using it for your health. Here’s everything you need to know about the possible health benefits, side effects, and best dosage of apple cider vinegar.

More information about cooking and wellness can be found here. Is it safe to use your non-stick cookware? And 11 foods that should not be the basis of your diet.

What is Apple Cider Vinegar or ACV?

When you combine apples, sugar and yeast and let them ferment, you get apple cider vinegar. Over the course of a few weeks, the yeast digests the sugar and produces alcohol. Once this happens, natural bacteria will convert the alcohol into acetic acid, hence the strong smell and taste of apple cider vinegar.

When purchasing apple cider vinegar, you have two options: filtered and pasteurized, or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother,” which is a combination of bacteria and yeast. Some believe that it is the mother that provides the health benefits because it contains trace amounts of beneficial bacteria and probiotics.

Apple cider vinegar can be used in the kitchen, at home and for your health:

• Deodorant
• preservative
• Dressing or vinaigrette
• Cleaner
• Facial toner
• Marinade
• Washing fruits and vegetables
• Denture Cleaner
• Hair rinse
• Dandruff treatment
• Weed killer
• Mouthwash

4 Health Benefits of Apple Cider Vinegar You Should Know About

Although more research is needed, several small to medium sized studies suggest that benefits of apple cider vinegar for some health problems and as a potential weight loss aid.

1. May help control blood sugar and diabetes.

To 95% of diabetics have type 2 diabetesAccording to the Centers for Disease Control and Prevention. According to scientists, type 2 diabetes occurs due to insulin resistance, which is “when the body’s cells do not respond properly to insulin, resulting in high blood sugar or glucose levels.” Amelia TRegistered Dietitian and Diabetes Educator in New York City.

Even if you don’t have diabetes, it’s best to keep your blood sugar within a normal range. Research has shown that apple cider vinegar can improve insulin response And lower blood sugar levels after eating.

Drinking apple cider vinegar before bed has also been shown to help lower fasting blood sugar levels after waking up. Be sure to consult your doctor before consuming ACV if you have diabetes, especially if you are taking medications due to potential side effects.

“ACV itself does not lower blood sugar and should not be considered a replacement for diabetes medications,” states Tee.

Read more: The Atlantic Diet: Why Eating Whole, Local Foods Can Improve Your Health

2. Kills harmful bacteria.

Those who want to preserve food naturally may consider using apple cider vinegar. It’s famous pathogen killerwhich includes microbes such as staphylococcus and candida.

Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from growing in food. E. coli can cause food poisoning if consumed, but the bactericidal effect of the acetic acid in apple cider vinegar may prevent this.

Read more: 12 Best Probiotic Foods for Gut Health

3. May Lead to Weight Loss

Another benefit of apple cider vinegar that you may find helpful is its ability to help with weight loss. When taken before or with meals, ACV has been shown to promote satiety (the feeling of fullness).

In one study, participants ate approximately 200–275 fewer calories when apple cider vinegar was added to food. Over three months, participants who took one to two tablespoons of vinegar per day saw weight loss up to 3.7 pounds and reduction of body fat.

4. May Improve Cholesterol Levels

High levels of cholesterol and triglycerides can increase your risk of heart disease.

Including up to 30 grams of apple cider vinegar in your daily diet along with a low-calorie diet may help reduce total cholesterol and triglycerides while increasing “good” HDL cholesterol.

People with type 2 diabetes may also see positive results for total cholesterol and triglyceride levels when adding half an ounce of ACV to your diet.

Read more: 7 Money Saving Tips for Healthy Eating on a Budget

Potential Side Effects of Apple Cider Vinegar to Watch For

While using apple cider vinegar has its benefits, there are also potential side effects consider. High acidity can destroy tooth enamel, which will not return once it is gone. Drinking it undiluted may cause damage to the esophagus or throat.

Here are some other potential side effects of apple cider vinegar:

• May cause hypokalemia (low potassium levels)
• May interact with diuretics, insulin and other medications.
• May cause nausea or vomiting
• May weaken tooth enamel
• If consumed in excess, it may cause burns or ulcers of the esophagus (throat).

Diluting it with water or juice not only makes ACV taste better, but can also reduce the risk of damage to your throat and teeth. Combining one or two tablespoons with either of these can also cure indigestion.

Marisa MooreMBA, RDN, LD, registered dietitian nutritionist, also advises: “It’s important to remember that no food is a panacea. If you choose to include apple cider vinegar, do so safely and with an emphasis on maintaining a balanced whole diet for your overall health and well-being.”

How much apple cider vinegar should you drink per day?

The dosage of apple cider vinegar depends on the reason you are using it. In general, Tee states, “I recommend 1 teaspoon to tablespoon of vinegar diluted in 6 to 8 ounces of warm water before meals.”

If you want to drink it, dilute it with water, your favorite juice or tea. You can also eat it by adding it to your favorite dishes, especially dressings, vinaigrettes, and even when making your own mayonnaise.

There are also many ready-made apple cider vinegar drinks which can make ACV taste better. You can find these drinks from brands like Bragg, Poppi, Remedy, and Sidekick Sodas. They can be purchased at local health stores and even grocery stores, so be careful if you’re interested in apple cider vinegar drinks.

You can also add a cup or two to your bath for skin problems. By mixing a tablespoon of vinegar with a glass of water, and then soaking gauze or cotton wool in the solution, you can make a wet wrap.

To use apple cider vinegar as a hair rinse, mix two tablespoons of vinegar with a glass of water and then pour it onto your hair after shampooing. Wait five minutes, then rinse. It can be drying, so use it sparingly. ACV can also irritate the scalp, so it’s best to use a weaker dilution.

Bottom line

Although some studies have found the benefits of apple cider vinegar, we need more research to definitively prove how beneficial apple cider vinegar is. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol levels, and can prevent the growth of harmful bacteria on food. Drinking undiluted apple cider vinegar may cause tooth enamel erosion or throat damage. Mixing vinegar with water or juice before drinking can prevent damage to your teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and perform a skin test before applying it to your skin.

“Remember that the benefits of a healthy lifestyle (e.g., nutritious and balanced diet, adequate hydration, regular physical activity/movement, good sleep, stress management, etc.) are much greater than the benefits of any single food, drink or supplement . “, concludes Tee. “There is no quick fix and ACV is definitely not a miracle solution!”