You’ve probably heard that apple cider vinegar (ACV) offers numerous health benefits.
But what does it actually do for your body? In this article, we’ll delve into its uses, benefits, and even potential downsides to help you understand how to incorporate it into your daily routine.
What is Apple Cider Vinegar (ACV)?
Apple cider vinegar is made by crushing apples, extracting the liquid, and fermenting it in two steps.
The first step involves adding yeast to convert sugars in the apple juice into alcohol, creating alcoholic cider. In the second step, bacteria are added to ferment the alcohol into acetic acid, which gives vinegar its tangy taste and strong aroma.
Simply put, ACV is fermented apple juice. It has long been a popular ingredient in culinary dishes such as marinades, salad dressings, food preservatives, chutneys, and vinaigrettes.
Beyond the kitchen, it is also valued for its potential health benefits.
Health Benefits of Drinking Apple Cider Vinegar
Here are some of the most popular and researched health benefits of apple cider vinegar:
1. Helps Control Diabetes
Research suggests that apple cider vinegar may help manage blood sugar levels, particularly in people with type 2 diabetes. The acetic acid in ACV appears to slow down the digestion of carbohydrates, which can reduce the post-meal blood sugar spike.
Susan Weiner, a registered nutritionist, and dietitian, points out that while there is emerging evidence supporting these benefits, most studies in this area are small and their results vary. Despite this, incorporating ACV into a healthy diet may offer supplementary support for blood sugar control.
How to Use: Mix 1-2 teaspoons of ACV with water and drink it before meals.
However, it’s important to remember that ACV should not replace prescribed medication or other doctor-recommended diabetes management strategies.
2. Supports Heart Health
Heart disease is a leading cause of death worldwide, and managing cholesterol and blood pressure is critical to reducing the risk. ACV may help lower bad cholesterol (LDL) and raise good cholesterol (HDL).
The acetic acid content is thought to play a role in reducing cholesterol levels and improving overall heart health.
Additionally, ACV may regulate blood pressure by inhibiting renin, a hormone that causes blood vessels to constrict. By keeping blood vessels relaxed, ACV may help prevent hypertension.
Research Insight: A recent study suggested that drinking ACV before meals might also provide antioxidant benefits, further promoting cardiovascular health.
3. Aids in Weight Loss
One of the most talked-about benefits of ACV is its potential role in weight management.
Studies, including one published in the Journal of Functional Foods in 2018, suggest that ACV can aid weight loss when combined with a calorie-restricted diet.
ACV helps by:
- Suppressing appetite, leading to reduced calorie intake.
- Slowing digestion, which helps you feel fuller for longer.
- Reducing the absorption of starches, which can minimize calorie absorption.
How to Use: Dilute 1-2 tablespoons of ACV in a glass of water and drink it before meals to curb your appetite and support your weight loss goals.
4. Improves Skin Care and Clears Acne
ACV has antibacterial and antifungal properties that may help clear acne and prevent future breakouts.
Its natural acids, including malic and lactic acid, can exfoliate dead skin cells, reduce redness, and restore the skin’s pH balance.
How to Use:
- Dilute ACV with water (1 part ACV to 3 parts water).
- Apply the mixture to your skin using a cotton ball.
- Leave it on for 3-5 minutes, then rinse with lukewarm water.
- Perform a patch test before applying ACV to your face to ensure it doesn’t cause irritation.
5. Improves Digestion
Digestive issues like bloating, indigestion, or bacterial infections can often be relieved with ACV. The acetic acid in ACV increases stomach acidity, which can enhance the production of pepsin, an enzyme necessary for protein digestion.
Additionally, ACV’s antimicrobial properties may help combat bacteria causing diarrhea or other gastrointestinal troubles.
How to Use: Drink a mixture of 1-2 tablespoons of ACV in a glass of water before protein-heavy meals to improve digestion and alleviate stomach discomfort.
6. May Help Reverse PCOS Symptoms
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of reproductive age.
Research indicates that ACV may improve insulin sensitivity, which is often impaired in women with PCOS. Improved insulin sensitivity can help regulate hormone levels and restore ovulation.
Study Spotlight: A trial involving women with PCOS showed that consuming 1 tablespoon of ACV daily for 40 days resulted in improved hormone levels and more regular menstrual cycles for many participants.
How to Use: Mix 1 tablespoon of ACV with 100 ml of water and drink after dinner. For a tastier option, add it to your salad dressing.
7. Detoxifies the Liver
ACV is often touted as a natural detoxifier for the liver, helping to remove harmful toxins and improve energy levels.
While scientific evidence for this claim is limited, many people incorporate ACV into their detox routines due to its perceived cleansing properties.
How to Detox:
- Start your day with 2 teaspoons of ACV mixed with a glass of water.
- Eat a diet rich in fresh, organic fruits and vegetables to support the detox process.
- Drink the same mixture before lunch and dinner for several days, ensuring you stay hydrated throughout.
Negative Side Effects of Drinking ACV
While ACV offers several health benefits, it’s important to consume it in moderation to avoid potential side effects:
- Tooth Enamel Damage: ACV’s acidity can erode tooth enamel. Use a straw and rinse your mouth with water after drinking.
- Throat Irritation: Always dilute ACV to prevent irritation of the esophagus and stomach.
- Low Potassium Levels: Excessive consumption of ACV can lead to hypokalemia (low potassium), causing muscle cramps or weakness.
Recommended Intake: Limit your consumption to 1-2 tablespoons (15-30 ml) per day, diluted in water.
Conclusion
Apple cider vinegar offers a wide range of potential health benefits, from aiding digestion and weight loss to improving heart health and skin clarity.
However, it is not a cure-all solution. Incorporate ACV as part of a balanced diet and healthy lifestyle for the best results.
Always consult a healthcare professional before making significant changes to your diet or health regimen, especially if you have existing health conditions.
Amazing! Sounds like this stuff can help in a number of ways! I’ve never tried it myself, but after reading this it might be something I would try. I never knew that one thing could do so much. Your content is very informative and very clear and bold. Which is definitely what you would want from an article.
Thanks for letting me see your post and website it was nice to see something that I’ve not seen before.
Hello Darren,
Glad to know you learned something from my post and I hope apple cider will also work wonders for you the same way it has been and still is for most people, including myself.
I was looking for some information on the benefits of apple cider vinegar because I’ve heard so much about it, all only good things. I especially like the fact that it detoxifies the liver as there are so many chemicals getting into our body with food and drugs and they are all absorbed by liver.
I would never think apple cider vinegar can also be used externally on the skin to balance pH thus helping with acne, even though it’s logical, but I’ve always though of vinegar as something used internally only. Thanks for this comprehensive article.
Hi Lenka, thanks for stopping by and I’m glad you found this article helpful in your search for the benefits of apple cider vinegar.
Yeah, who would have thought that ACV can also help cure acne? Well, I’ve tried it myself several times and have proven this to be true.
That’s great, I have to remember that! I’ve tried all sorts, tea tree oil as well but I haven’t tried apple cider vinegar yet. There is always something new to learn. Thank you, Alice!
Yeah, I heard about tea tree oil. Although I haven’t actually tried it, one of my friends told me she got the results she wanted. Perhaps, there are just some remedies that work for some but not for others.
By the way, just don’t forget to dilute ACV with 3 parts water because it’s kind’ a strong and could cause skin irritation.
Thanks again, Lenka.
This is very interesting of the benefits Apple Cider Vinegar has to offer. I am diabetic take just one teaspoon every morning with regular doctor supervision as oral medications was not helping much but with apple cider vinegar helps lower my blood sugar and I refuse insulin. Have family members who take apple cider vinegar for weight loss and swear by it but they have lots of leg cramps from low potassium.
Hi Janette,
Thank you for sharing your experience with apple cider vinegar.
As I said, while it helps to lower blood sugar levels and aids in weight loss, we also need to be careful because as they say, anything in excess is bad. There has yet to be a reliable research study in support of the benefits of ACV and this is why we need to take only the recommended dosage.
Hi and thanks for this informative article.
I’ve tried taking ACV on and off for about 3 years now. I realise that the health benefits of ACV are quite profound but find the taste just too terrible to continue long term.
I’m wondering what your thoughts are about mixing the ACV with something more palatable. Could it be mixed with a juice instead? Or perhaps is there a way that you can still experience the benefits by cooking with ACV?
Thanks
Sure, you can mix ACV with some clear juices like apple juice. You may even want to add honey if you don’t like the taste. ACV is also often used as salad dressing and by doing this you still get the benefits it has to offer.
Thanks for your comment, Marketa.
Awesome post! Now I know more of the benefits of ACV. I use it diluted (at least 50%) with water as a skin toner almost daily after I wash my face. It really helps to give my skin a healthy glow and it has helped to remove a few dark spots.
I’ve also used it as a hair rinse 1 – 2 times a week and had good results there too!
Hi Jordan,
Thank you for sharing your experience with apple cider vinegar. I myself sometimes use it to cleanse my face whenever I have “breakouts” and it worked every time.
I haven’t tried using it for my hair but now that you mentioned it, I’ll give it a go one of these days.