In this article, we will discuss the health benefits of Apple Cider Vinegar in detail. More and more people are using traditional medicines and home remedies these days.
The reason is that home remedies are actually superfoods that are loaded with vitamins, minerals, and antioxidants. They generally do not have side effects.
Apple Cider Vinegar is easily available all over the world. It has many health benefits and it is commonly used by people in their everyday lives.
What is Apple Cider Vinegar (ACV)?
Apple Cider Vinegar is a type of vinegar that is made by fermenting the juice of apples. It is often used in cooking like preparing marinades, chutneys, salad dressings, pickling, and many more.
ACV has medicinal properties and it has been used for centuries for its health benefits. It has antimicrobial and antioxidant benefits.
Many clinical studies show that it helps in weight loss, balancing blood sugar levels, and improving cholesterol. There are hundreds of different varieties of apples and all of them are good for health.
In this article, we will discuss in detail the proven health benefits of apple cider vinegar to know whether they are actually true or false.
11 Proven Health Benefits of Apple Cider Vinegar
Traditional home remedies are always beneficial because they have been proven effective for centuries and people have easily treated their illnesses using them.
In recent years, ACV has gained immense popularity and the demand among customers has sky-rocketed. Due to this, it is now available in various different forms like pills, gummies, patches, powder, and regular vinegar liquid.
To manufacture the pills, ACV is dehydrated. This helps in cutting down its strong smell. Many people are unable to drink it because of the smell, for them, it is easier to consume it in the form of a pill. Usually, 500 mg of the capsule is equal to 10 ml of liquid ACV.
Now, let’s talk about the health benefits:
- Weight Loss
- Balancing blood sugar levels.
- Improving insulin resistance.
- Lowers cholesterol.
- Improves gut health.
- Boosts antioxidant levels.
- Helps to control appetite.
- Helps to kill germs.
- It helps with skincare.
- Helps with hair-care.
- Helps to prevent tooth decay.
It is important to talk about all these health benefits in detail so that you can decide whether you should incorporate this vinegar into your diet or not.
Weight Loss
Apple cider vinegar is considered a good solution for weight loss. One of the main active ingredients is acetic acid.
This acetic acid helps to increase metabolism and inhibit fat deposition. When metabolism increases and fat deposition reduces then it helps with weight loss.
Along with ACV, it is important to consume a low-calorie healthy diet and maintain an active lifestyle to see rapid weight loss results.
If you continue to eat a high-calorie diet and live a sluggish lifestyle then depending on ACV alone for weight loss is not going to help at all.
Reduces Blood Sugar Levels
Drinking apple cider vinegar before meals help in reducing blood sugar levels. Even drinking it before going to bed also has a similar effect.
To check the blood sugar response in a number of healthy adults a clinical study was conducted. During this trial, they were given a high carbohydrate diet only.
In addition, right before the meals, they were given acv along with olive oil. This showed a 34% decrease in their blood sugar levels.
The reason is that the main active ingredient in vinegar acetic acid if mixed with olive oil helps in reducing blood sugar levels.
This study is not scientifically proven and it needs a lot more research.
Improving Insulin Resistance
One of the main reasons behind Type 2 diabetes is insulin resistance. A clinical study showed that drinking 2 tablespoons of apple cider vinegar before going to bed reduced fasting blood sugar levels by 4%. This helps in improving insulin function in the body.
The people who suffer from Type 1 diabetes should consult with their physician before taking acv as it might cause a gastric problem.
Another concern is that it is a very small study that needs a lot of medical research. So, do not quit taking your diabetes prescription medicines and depend only on acv.
Lowers Cholesterol
Using apple cider vinegar regularly can help to reduce cholesterol levels. The Journal of Functional Foods performed a clinical study in 2008. The purpose was to check the effect of acv on cholesterol levels.
This study showed that the subjects who took acv had a decrease in LDL (Low-Density Lipoprotein) levels and an increase in HDL (High-Density Lipoprotein) levels in the body. LDL is also known as bad cholesterol, while HDL is known as good cholesterol.
Improves Gut Health
When apple cider vinegar is fermented, 2 types of probiotic organisms are created in it. These probiotics include Lactobacillus and Pectin. Probiotics are very effective in improving your gut health.
Lactobacillus helps in producing lactic acid in your gut. Lactic acid works as a barrier to bacteria. It inhibits the production of bacterial infections in your body.
Pectin is naturally found in fruits and vegetables. It also acts as a barrier to bacteria. This helps in preventing the growth of bacteria in your gut.
Boosts Antioxidant Levels
Free radicals usually roam around freely all over in the body. They cause cellular damage, hence, speeding up the aging process. Antioxidants can easily reduce free radicals from the body.
The main purpose of antioxidants is to find and eliminate free radicals from your body. So, if you have more antioxidants in your body, it can improve cell formation and slow down the aging process.
Apple Cider Vinegar contains Polyphenols (a type of antioxidant). These polyphenols are very effective in fighting free radicals from your body. This antioxidant boost helps to reduce your risk of developing diseases.
The second type of antioxidant found in acv is Potassium. Basically, potassium is naturally present in apples. In fact, many manufacturers even mention potassium and acetic acid in the ingredients list on the label of acv bottle.
Helps to Control Appetite
Apple Cider Vinegar helps to reduce weight and the reason is that it controls appetite. When your appetite reduces, you eat less and naturally lose weight.
When you drink it before meals, it makes you feel full and satisfied. So, you naturally eat less. In addition, it also reduces your blood sugar levels after eating your food.
Helps to Kill Germs
More than 2000 years ago, Hippocrates, the father of modern medicine used Apple Cider Vinegar to clean the wounds of his patients. The reason is that it kills bacteria and germs.
It is an age-old traditional medicine, that was used as a treatment for nail fungus, warts, ear infection, and even lice.
People use it as a food preservative because of its antibacterial properties. A clinical study shows that it can help in preventing the growth of E.coli on foods. Also, it can also be used as a cleaning agent because it kills bacteria.
Helps with Skincare
Apple Cider Vinegar is highly effective in treating some common skin diseases like acne, eczema, and dry skin. Basically skin is naturally acidic and when its pH level disturbs, skin problems happen.
If you apply acv on your skin, it helps in balancing your skin’s natural pH level. In addition, it also works as a natural barrier against bacteria to protect your skin from further damage.
It can work as a natural cleanser or toner for your skin. All you have to do is just dilute it with some water.
If you have extremely sensitive skin, then do not use it without consulting with your skincare professional.
Helps with Hair Care
Apple Cider Vinegar contains vitamin B and vitamin C and both these vitamins promote healthy hair. Vitamins protect your hair against damage and breakage.
You can use it as a last rinse after shampooing your hair. This helps in balancing your hair’s natural pH level and also locks in the cuticles, so you have less frizz and more shine.
However, it is important to dilute the vinegar with water before using it on your hair.
Helps to Prevent Tooth Decay
There is no scientific evidence or clinical study to back the theory that Apple Cider Vinegar helps to prevent tooth decay. People have been using it as a tooth decay remedy for hundreds of years as part of traditional medicine.
In addition, modern clinical studies state that consuming too much of acv can erode tooth enamel due to its acidic content. In fact, it is considered that tooth enamel erosion is a side effect of apple cider vinegar.
So, we are NOT claiming it to be either a health benefit or a side effect.
It is not the best solution for fighting against tooth decay, however, you can use it wisely to maintain your body’s overall acidic level.
You should always use acv after diluting it with water.
Conclusion
You can get the proven health benefits of apple cider vinegar by adding it to your daily routine. You can use it as a drink or supplement. Also, you can either consume it or use it topically, it depends on your choice.
It has medicinal benefits and that is why millions of people worldwide use it every day.
Keep in mind that Apple Cider Vinegar has side effects too. Click below to know about that in detail:
Ref: