The Benefits of Apple Cider Vinegar
Fresh apple juice close up shot

The Benefits of Apple Cider Vinegar

pathmedical Nutrition

People love Apple cider vinegar. People use it for health benefits and cooking.

Apple cider vinegar is made by fermenting the sugar from the apples and turning them into acetic acid, which is responsible for it’s health benefits.

Apple cider vinegar has antimicrobial and antioxidant effects that help you with weight loss, reducing cholesterol, lowering blood sugar and improving symptoms of diabetes.

Food Preservative

Vinegar is a food preservative and pickling agent. It can prevent bacteria like E. Coli from growing and spoiling food. Apple cider vinegar is a natural way to help preserve your food.

May Help Lower Blood Sugar & Manage Diabetes

Research suggests that vinegar offers benefits for blood sugar and insulin levels. A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the next morning.1 If you are currently taking blood-sugar lowering medications, check with your primary doctor before you intake any type of vinegar.

Whitens Teeth

Apple cider vinegar is acidic and can help remove stains and whiten your teeth. For best results, try brushing with a bit of apple cider vinegar, rinsing your mouth out and then use your finger to rub some apple cider vinegar on your teeth. Keep in mind that overdoing it can actually erode your enamel, so use a moderate amount and avoid overdoing it.4

Improves Skin Health

Apple cider vinegar is a common solution to treat skin conditions like dry skin, acne and eczema. Apple cider vinegar helps rebalance the natural pH of the skin, improving the protective skin barrier.3 People use diluted apple cider vinegar in a facewash or toner to kill bacteria and prevent spots. Before trying new remedies on damaged skin, talk to your primary doctor.

Relieves Cold Symptoms

If you feel a case of the sniffles coming on, a few tablespoons of apple cider vinegar may be a useful natural cold remedy to relieve symptoms fast. This is because apple cider vinegar contains beneficial bacteria that can help give your immune system a quick boost, especially when you’re feeling under the weather. Apple cider vinegar is very acidic and might cause throat burns when consumed undiluted.5

Aid Weight Loss

Studies show vinegar could help people lose weight. Vinegar can increase feelings of fullness, which causes you to eat fewer calories and lose weight. A Study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss.2 Apple cider vinegar may contribute to weight loss by lowering blood sugar and reducing insulin levels. Apple cider vinegar only contains about 3 calories per tablespoon.

While many sources claim apple cider vinegar has great health benefits, reliable research is lacking to support the most glorious claims.  Some studies do suggest it offers benefits like killing bacteria, lowering blood sugar, helping with weight loss and more. Apple cider vinegar is safe as long as you take limited amounts, and use it in conjunction with a healthy lifestyle.

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Sources

https://www.healthline.com/nutrition/apple-cider-vinegar-uses#section7

https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#The-bottom-line

  1. https://care.diabetesjournals.org/content/30/11/2814.full
  2. https://www.tandfonline.com/doi/pdf/10.1271/bbb.90231
  3. http://www.sajch.org.za/index.php/SAJCH/article/view/1386/811
  4. https://www.ncbi.nlm.nih.gov/pubmed/16167607
  5. https://pubmed.ncbi.nlm.nih.gov/15983536/