Benefits of apple cider vinegar: As it is often said, health is wealth, and modern lifestyle changes are deeply affecting it : Everyone is looking for home remedies that are not expensive and can also help relieve a lot of health conditions and Apple cider vinegar is one example that is said to have a lot of benefits.
It is a fermented liquid or juice that we get from crushing apples. It mainly contains nutrients like Vitamin B&C and Acetic acid. Apple cider vinegar is a very popular ingredient used in cooking, in making pickles, marinades, and salad dressings.
Apple Cider vinegar is also well known for having medicinal purposes. A lot of people use it on an everyday basis for its health benefits. Please read this article to learn more about the benefits of apple cider vinegar.
Let’s get a closer look at the Benefits of apple cider vinegar.
Table of Content
List of Benefits of Apple Cider Vinegar
The following are the benefits of apple Cider Vinegar:
| Benefits of Apple Cider Vinegar | Details |
|---|---|
| Weight Management | May aid in weight loss by promoting a feeling of fullness and reducing appetite. |
| Blood Sugar Control | Some studies suggest it may help lower blood sugar levels. |
| Digestive Health | Can contribute to better digestion and alleviate indigestion. |
| Heart Health | May help lower cholesterol and blood pressure levels. |
| Antimicrobial Properties | Acts as a natural preservative and may have antibacterial properties. |
| Skin and Hair Health | Used topically, it’s believed to improve skin conditions and hair health. |
| Anti-Inflammatory Effects | Contains antioxidants that may help reduce inflammation. |
| pH Balance | Thought to help balance the body’s pH levels. |
| Natural Cleaner | Used as a cleaning agent due to its antibacterial properties. |
Benefits and Usage of Apple Cider Vinegar
Vinegar in general is considered to be an excellent source of Potassium, Magnesium, Calcium, and Phosphorus and is seen as a good source of antioxidants. Discussed below is a list of potential benefits of apple cider vinegar that everyone believes into a great extent, however, please keep in mind that most of these are not backed up by science:
Weight Loss:
It is said that consuming apple cider vinegar twice a day along with a reduced-calorie diet helps people lose weight; However, there is no detailed research on this subject to prove this claim. Small-scale researchers thought vinegar’s acetic acid might help speed up metabolism, but the data wasn’t sufficient to confirm this theory.
Reduce Blood Sugar:
There is a general consensus among people that taking apple cider vinegar along with meals helps lower blood sugar and insulin levels in blood aka it is helpful for people with Type 2 Diabetes. People who have conducted research in this aspect believe that the acetic acid in the vinegar could probably lower blood sugar; A more recent systematic study found that taking apple cider vinegar decreased both fasting blood sugar and HbA1C, two parameters used to diagnose type 2 diabetes.
However please keep in mind that the dietary intake plays a major role in reflecting blood sugar levels and no research has controlled the dietary intake of participants to reach to a decisive conclusion that apple cider vinegar does in fact lowers blood sugar.
Improving skin conditions and being effective on acne:
Although many believe that apple cider vinegar is effective for acne and improves skin conditions, there is no scientific evidence to back up this claim. However some people continue to use apple cider vinegar for acne and other skin conditions, providing only verbal and word of mouth evidence that it works.
Reducing varicose veins:
A small study conducted in this regard suggests that applying apple cider vinegar to varicose veins, may make them less noticeable/ visible. Many people have claimed that applying apple cider vinegar to their varicose veins has helped reduce the pain, cramps, swelling, itching, anxiety about the veins’ appearance. It could prove to be a great alternative for people suffering from varicose veins.
Improving heart health:
It is believed that consuming apple cider vinegar could help in improving heart conditions. A 2021 study discovered that apple cider vinegar intake resulted in decreased levels of cholesterol in the blood. According to the study, apple cider vinegar could block the formation of new fat cells and help remove cholesterol from the body; However more large scale research on this needs to be conducted to prove these claims and back it up scientifically.
Antifungal, Antibacterial properties:
People also claim that apple cider vinegar has antifungal and antibacterial properties making it beneficial for a wide range of health conditions, however even these claims need scientific backing because it is all anecdotal evidence.
Side Effects of Apple Cider Vinegar:
Apple cider vinegar while cooking is likely safe; However using it as medical treatment ingredient comes with its own set of risks. Experts say that apple cider vinegar should never be used without diluting it with water first.
- Since apple cider vinegar contains acetic acid, there have been reports of digestive issues and stomach burning, from over using it. The highly acidic nature of apple cider vinegar is what causes this problem.
- Apple cider vinegar may also cause tooth erosion. There have been reports of undiluted apple cider vinegar consumption causing Erosive dental disease and Erosive esophageal disease. Long term exposure of apple cider vinegar especially in connection to ones hair, teeth and skin is bad.
- One of the severe side effects of apple cider vinegar due to its acidic nature is that it can lead to burns when not used properly, however this is extremely rare.
Precautions for Using apple cider vinegar
These are some necessary precautions that everyone needs to keep in mind; Please consult your doctor before taking any doses:
- Consuming apple cider vinegar in large quantities for a long time is not safe, therefore everyone needs to be careful so that there are no side effects.
- Pregnant or breastfeeding people need to be careful and avoid consuming apple cider vinegar just to be safe because it is unknown if apple cider vinegar is safe to use during pregnancy or lactation.
- Although apple cider vinegar is believed to be safe for children, parents should take precautions and only give recommended doses. It is best to keep apple cider vinegar out of the reach of small children to prevent any risks.
- People with low potassium levels are advised to avoid using apple cider vinegar as it may lower potassium levels further.
- More research needs to be conducted on the precautionary measures to be considered while consuming apple cider vinegar so that no one is harmed.
Dosage: How much Apple Cider Vinegar is too much?
- It is always best to ask for the opinion of a doctor or healthcare worker regarding the dosage of apple cider vinegar because health professionals know best and they can customize the dosage according to people’s individual needs.
- There is no standard recommended dose of apple cider vinegar consumption and more studies are needed to reach a conclusive safe amount to inform people.
- In general, a small amount of apple cider vinegar along with good dietary intake should be safe for consumption, and large doses should be avoided by everyone.
- There are no reported cases of an apple cider vinegar “overdose” however there have been reports of side effects like stomach burn and tooth erosion, so it is advised that everyone be careful while consuming it.
- Please consult a professional before anything!
Alternative options for Apple Cider Vinegar:
Many different supplements are similar to apple cider vinegar and may be used to treat the same conditions, with proper advise from health professionals. The table below gives us a few examples of alternative supplements to apple cider vinegar; Please keep in mind not to take multiple supplements at the same time for one condition and seek the advise from a healthcare worker about dosage.
|
Alternative supplement |
Purported benefits |
|---|---|
|
American ginseng |
A study shows that American ginseng may help people with type 2 diabetes lower their blood sugar when used as a complementary supplement. |
|
Vitamin A (retinol) |
It is known that Vitamin A or Retinol, may be beneficial to treat acne symptoms. More research needs to be conducted for scientific backing |
|
Wormwood |
A plant that has been used in traditional medicine for its antimicrobial and antifungal properties. |
|
Coenzyme Q10 (CoQ10) |
A substance in supplement form thought to benefit heart health. Although research is still not concrete, some studies suggest that CoQ10 could be useful in the treatment of dyslipidemia, oxidative stress, heart failure, and heart arrhythmias. |
Conclusion on Benefits of apple cider vinegar
Apple cider vinegar has long been thought to be a home remedy supplement beneficial to various health conditions and has been consumed by people in different ways. It would however be better if we get scientific backing through research for all these health benefit claims because so far we only have anecdotal evidence for most claims. Consumption of apple cider vinegar in small doses with food and a good balanced diet is very likely safe, but people with underlying health conditions and children should only consume it at the recommendation of a healthcare worker. Everyone should try and avoid any large doses of apple cider vinegar and always make sure to consume diluted apple cider vinegar.
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FAQs on Apple Cider Vinegar:
What’s apple cider vinegar good for?
Apple cider vinegar is said to be beneficial for weight loss, blood sugar , acne and skin conditions, varicose veins, heart health etc.
Can everyone consume apple cider vinegar?
Its advised that pregnant, breastfeeding people: People with low potassium levels,: People with underlying medical conditions avoid consuming apple cider vinegar, and consult a healthcare professional before anything.
Can apple cider vinegar help with acid reflux?
Apple cider vinegar might help with acid reflux when other dietary supplements are used alongside it. However, evidence for using apple cider vinegar for acid reflux has been mostly anecdotal, and not scientifically backed.
Is vinegar a strong acid?
On the pH scale, apple cider vinegar is between levels 2 and 3, with level 1 indicating the most acidic substances. All kinds of vinegar, including apple cider vinegar, are considered very acidic, therefore it is generally advised to only take small doses of it along with food.
How many times should one use apple cider vinegar?
There is no standard recommended dose of apple cider vinegar consumption however most research recommends a daily dosage of approximately 1–2 tablespoons of apple cider vinegar mixed in water.