People have used Apple cider vinegar for centuries in cooking and medicine.
Lots of men and women claim it can alleviate a broad range of health ailments, but you may wonder what the study says.
Apple cider vinegar has various healthy properties, including antimicrobial and antioxidant effects. What’s more, evidence suggests it may offer health benefits, like helping weight reduction, lowering cholesterol, reducing blood glucose levels, and improving the symptoms of diabetes.
However, little research exists, and further studies are needed before it could be recommended as an alternative treatment.
This report examines the signs behind 6 possible health benefits of apple cider vinegar.
High in healthful substances:
Apple cider vinegar is made via a two-step procedure.
First, the manufacturer exposes crushed apples to yeast, which divides the sugars and turns them into alcohol.
They add bacteria to further ferment the alcohol, turning it into acetic acid.
The active chemical in vinegar Acetic acid gives vinegar its strong sour smell and flavor.
Researchers believe this acid is responsible for apple cider vinegar’s health advantages. Cider vinegar is 5–6% acetic acid.
Organic, unfiltered apple cider vinegar also includes a chemical called mom, which includes strands of enzymes, proteins, and friendly bacteria that give the product a murky appearance.
Many people believe that the mom is responsible for the majority of its health benefits, although there are no studies to support this.
Apple cider vinegar is produced by fermenting the sugars from apples. This turns them into acetic acid, which is a key active ingredient in vinegar and might be responsible for its health benefits.
Can help kill dangerous germs:
Vinegar will help kill germs, including bacteria.
Individuals have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, warts, lice, and ear infections.
Hippocrates, the father of modern medicine, used vinegar to clean wounds over 2,000 decades back.
Vinegar is also a food preservative, and studies show that it prevents bacteria such as E. coli from growing and spoiling food.
If you’re looking for a natural way to preserve your meals, apple cider vinegar might help.
Anecdotal reports also suggest that diluted apple cider vinegar might help with acne when applied to the skin, however, there doesn’t appear to be any powerful research to verify that.
The main substance in vinegar — acetic acid can kill dangerous bacteria or keep them from multiplying. It’s a history of usage as a disinfectant and natural preservative.
Can help reduce blood sugar levels and manage diabetes:
Up to now, among the most persuasive programs of vinegar is really helping treat type 2 diabetes.
Type 2 diabetes is characterized by elevated blood sugar levels brought on by insulin resistance or the inability to produce insulin.
However, people without diabetes can also gain from maintaining their blood sugar in the standard selection, as some researchers think that high blood sugar levels are a major cause of aging and various chronic diseases.
The most effective and healthiest way to regulate blood sugar levels would be to avoid refined carbs and sugar, however, apple cider vinegar may also have a favorable effect.
Research suggests that vinegar offers the following advantages for blood glucose and insulin levels:
- A small study suggests vinegar can improve insulin sensitivity by 19–34% through a high carb meal and considerably lower blood glucose and insulin reaction.
- In a small study in 5 healthy people, vinegar reduced blood glucose by 31.4 percent after eating 50 g of white bread.
- A little study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar prior to bedtime decreased fasting blood sugar by 4 percent the next morning.
- Numerous additional studies in humans show that vinegar can improve insulin function and lower blood sugar levels following meals.
If you’re currently taking blood-sugar-lowering drugs, check with your healthcare provider before increasing your consumption of any type of vinegar.
Apple cider vinegar has demonstrated great promise in enhancing insulin sensitivity and assisting lower blood glucose responses after meals.
May help weight loss:
Perhaps surprisingly, studies indicate that vinegar could help people lose weight.
Several human studies show that vinegar can increase feelings of fullness. This can lead you to consume fewer calories and lose weight.
For instance, according to a study, taking vinegar alongside a high carbohydrate meal contributed to increased feelings of fullness, inducing participants to eat 200–275 fewer calories during the remainder of the day.
Additionally, a study in 175 people with obesity showed that daily apple cider vinegar consumption resulted in reduced stomach fat and weight loss:
- 1 tbsp (12 ml) resulted in some reduction of 2.6 pounds (1.2 kg)
- 2 tablespoons (30 ml) contributed to a reduction of 3.7 pounds (1.7 kg)
But, remember that this study went on for 3 months, therefore the true impacts on body weight seem to be rather modest.
That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It is your whole lifestyle or diet that creates long-term weight loss.
Overall, apple cider vinegar can lead to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.
Apple cider vinegar only comprises about three calories a tablespoon, which is very low.
Studies suggest that vinegar may increase feelings of fullness and assist you to eat fewer calories, which may result in weight reduction.
It is helpful for heart health in animals:
Heart disease is one of the leading causes of death.
Several biological factors are linked to your risk of heart disease.
Research indicates that vinegar could improve several of the risk factors.
These animal studies suggest that apple cider vinegar may lower cholesterol and triglyceride levels, in addition to several other heart disease risk factors.
However, there’s no good proof that vinegar benefits heart health in people. Researchers will need to perform more studies before reaching any solid conclusions.
Several animal studies have shown that vinegar can reduce blood cholesterol, triglycerides, and blood pressure.
However, there’s absolutely no strong evidence that it leads to a diminished risk of cardiovascular disease in humans.
May boost skin health:
Apple cider vinegar is a common cure for skin conditions including dry skin and eczema.
The skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the epidermis, improving the skin barrier.
On the flip side, alkaline soaps and cleansers can irritate eczema, which makes symptoms worse.
Considering that its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections associated with eczema and other skin conditions.
Many people use diluted apple cider vinegar in a face wash or toner. The notion is that it can kill germs and prevent spots.
However, one study in 22 individuals with eczema reported that apple cider vinegar soaks did not enhance the skin barrier and caused skin irritation.
Talk to your healthcare provider before attempting new treatments, particularly on damaged skin. Avoid applying undiluted vinegar to the skin, as it may cause burns.
Apple cider vinegar is naturally acidic and has antimicrobial properties. This means that it could help enhance the skin barrier preventing infections. However, more studies are needed to know how effective and safe this treatment is.
Dosage and how to use it:
The very best approach to integrate apple cider vinegar into your diet would be to use it. It’s a very simple addition to foods such as salad dressings and homemade carrots.
Some folks also like to dilute it in water and drink it like a beverage. Frequent dosages vary from 1–2 teaspoons (5–10 ml) to 1–2 tbsp (15–30 ml) per day mixed in a large glass of water.
It’s best to start with small doses and avoid taking large quantities. Too much vinegar can cause harmful side effects, such as tooth enamel erosion and possible drug interactions.
Bragg’s seems to be the most popular choice, which is available online together with ratings and reviews. However, several other varieties are also available.
1 teaspoon to 2 tablespoons (10–30 ml) per day, either used in cooking or mixed in a glass of water is the common dosage of apple cider vinegar.
The bottom line:
Many sites and organic health care proponents claim that apple cider vinegar has excellent health benefits, including boosting electricity and treating disease.
Having said that, some studies suggest it may provide some advantages, including killing germs, lowering blood glucose levels, and encouraging weight loss.
Apple cider vinegar is apparently safe, as long as you do not take an excessive amount of it.
Additionally, it has many other non-health-related uses, such as a natural hair conditioner, skincare product, and cleansing agent.
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