apple cider vinegar

Apple Cider Vinegar: Benefits,Uses, Risks & Dosage

What Is Apple Cider Vinegar
Apple Cider Vinegar Benefits
Apple Cider Vinegar Side Effects
Apple Cider Vinegar Dosage
The Bottom Line

Apple cider vinegar is a well-known home remedy for a variety of ailments. For hundreds of years, people have used it in cooking and medication.

It has antimicrobial and antioxidant properties, among other things. According to the claims of many people, Apple cider vinegar alleviates a large variety of health concerns.

In addition, research suggests that it may have health benefits, including:

  • Aiding weight loss
  • Cholesterol reduction
  • Decreasing blood sugar levels
  • Helping to alleviate symptoms of diabetes

Before we suggest it as an alternative therapy, there is a need for more research.

What Is Apple Cider Vinegar?

The formation of apple cider vinegar involves mixing apples and yeast.

The sugar in the apples is converted into alcohol by the yeast. Adding bacteria to the mix ferments the alcohol into acetic acid.

Acetic acid accounts for about 5–6% of the weight of apple cider vinegar. It is regarded as a “weak acid,” but it has relatively strong acidic properties when concentrated.

The vinegar also has trace amounts of water and other acids, vitamins, and minerals in small quantities.

Researchers have found that acetic acid and apple cider may help people lose weight by promoting fat burn and weight loss, decreasing blood sugar levels, and increasing insulin sensitivity.

Apple Cider Vinegar Benefits

Let’s have a closer look at some of the major benefits of drinking apple cider vinegar:

  1. Rich In Healthy Substances

Making apple cider involves two steps.

After crushing apples, the alcohol is produced by exposing them to yeast. Second fermentation occurs when bacteria are added to the alcohol, converting it to acetic acid, the main active compound in vinegar.

Its strong sour smell and flavor are due to acetic acid. According to researchers, this acid is responsible for the health benefits of apple cider vinegar. Acetic acid makes up 5–6 percent of cider vinegar.

Even though apple cider vinegar is devoid of vitamins and minerals, it contains small amounts of potassium.

  1. Helps Kill Harmful Bacteria

Vinegar can help in the killing of pathogens such as bacteria.

Many people rely on vinegar for cleaning and sanitizing their homes, treating ear infections and nail fungus.

Aside from its culinary uses, vinegar is a food preservative. Studies prove that it prevents the growth of bacteria like E. coli, which can spoil food.

If you’re looking for a natural way to preserve food, apple cider vinegar may be of assistance.

Anecdotal reports also indicate that applying diluted apple cider vinegar to the skin may help with acne. Still, there isn’t any strong research to back this up.

  1. May Help In Lowering Blood Sugar Levels

One of the most convincing applications of vinegar to date is in the treatment of type 2 diabetes.

Type 2 diabetes is identified by elevated blood sugar levels caused by insulin resistance or the failure to produce insulin.

People without diabetes, on the other hand, can benefit from maintaining healthy blood sugar levels because some researchers believe that high blood sugar levels are a significant cause of aging and various chronic diseases.

Avoiding refined carbs and sugar is the most efficient and safest way of regulating blood sugar levels, but apple cider vinegar may also help.

According to research, vinegar has the mentioned benefits for blood sugar and insulin levels:

  • According to a small study, vinegar may improve insulin sensitivity by 19–34 percent during a high carb meal and considerably lower blood sugar and insulin response.
  • After consuming 50 g of white bread, vinegar reduced blood sugar by 31.4 percent in a similar study of 5 healthy individuals.
  • A recent study of diabetics found that ingesting two tablespoons of apple cider vinegar before bedtime lowered fasting blood sugar by 4% the next morning.
  • Several other studies indicate that apple cider vinegar can improve insulin function and lower blood sugar levels after meals.
  • According to the National Centers for Complementary and Integrative Health (NCCIH), people mustn’t substitute untested health products for medical treatment.

If you are currently taking blood-sugar-lowering medications, consult your doctor before increasing your vinegar consumption.

  1. May Aid Weight Loss

Surprisingly, research suggests that vinegar can help with weight loss.

Several human studies have found that apple cider vinegar can boost feelings of fullness. This can result in consuming fewer calories and, ultimately, weight loss.

According to one study, consuming vinegar with a high-carb meal enhances feelings of fullness, causing people to consume 200–275 fewer calories the rest of the day.

To sum up, apple cider vinegar may help with weight loss by increasing satiety as well as decreasing blood sugar and insulin levels.

Apple cider vinegar has only three calories per tablespoon, which is extremely low.

  1. May Improve Skin Health

Apple cider vinegar is a popular treatment for skin conditions such as eczema and dry skin. In fact there are many uses of apple cider vinegar for skin.

The skin is slightly acidic by nature. Topical apple cider vinegar may help restore the skin’s natural pH, thereby improving the protective skin barrier.

Alkaline soaps and cleansers, on the other hand, may irritate eczema, intensifying symptoms.

Because of its antibacterial properties, apple cider vinegar may be useful in preventing skin infections associated with eczema and other skin disorders.

Many people use distilled apple vinegar as a face wash or toner. The idea is that it will kill bacteria while also preventing spots.

Before trying new remedies, particularly on damaged skin, consult your doctor. You should not apply undiluted vinegar directly to the skin as it can cause burns.

Apple Cider Vinegar Side Effects

Unfortunately, apple vinegar has many negative side effects. This is particularly true for high dose consumption.

Even though small doses are generally safe and healthy, consuming excessive amounts can be hazardous and even deadly.

  1. Causes Delayed Stomach Emptying

Apple cider vinegar significantly lowers the rate at which food exits the stomach and reaches the lower digestive tract. This helps to prevent blood sugar spikes. Its absorbance into the bloodstream is slowed as a result.

This factor, however, may aggravate symptoms of gastroparesis, a common condition that affects people with diabetes.

Because the nerves in the stomach do not function properly in gastroparesis, food remains in the stomach for an extended time and is not emptied at a normal rate.

Heartburn, bloating, and nausea are all signs of gastroparesis. Timing insulin with meals is difficult for people with type 1 diabetes with gastroparesis since it is difficult to predict how long food will take to absorb fully.

One prospective study included ten patients with type 1 diabetes and gastroparesis.

Compared to normal water, consuming two tablespoons (30 mL) of apple cider vinegar mixed with water considerably increases the amount of time food remains in the stomach.

More research is required to fully understand the influence of apple cider vinegar on blood sugar levels.

  1. Digestive Side Effects

Some people may experience unpleasant digestive symptoms after consuming apple cider vinegar.

Apple cider vinegar and acetic acid have been shown in animal and human studies to reduce appetite and enhance feelings of fullness, resulting in a natural decrease in calorie consumption.

However, one controlled study suggests that indigestion may reduce appetite and food ingestion in some situations.

People who consumed a drink containing 25 g (0.88 ounces) of apple cider vinegar observed less desire to eat and substantially more nausea, especially when the vinegar was mixed with a distasteful drink.

  1. Dental Erosions

Acidic foods and beverages are shown in studies to erode tooth enamel.

Although soft drinks and fruit juices have received more attention, researches indicates that the acetic acid present in apple cider vinegar may also erode tooth enamel.

In one lab experiment, wisdom tooth enamel was soaked in various kinds of vinegar with pH levels spanning from 2.7 to 3.95. After 4 hours, the vinegar caused a 1–20 percent loss of minerals from the teeth.

A case study revealed that consuming 1 cup (237 mL) of undiluted apple cider vinegar per day as weight-loss support caused significant dental decay in a 15-year-old kid.

  1. Throat Burns

Apple cider vinegar has the potential to burn the esophagus (throat).

Acetic acid from the vinegar is the most common acid that causes throat burns to study harmful liquids unintentionally swallowed by young kids.

Researchers recommend that vinegar be treated as a “potent caustic substance” and stored in childproof bottles.

According to one case report, an apple cider vinegar tablet ended up causing burns after being lodged in a woman’s throat. The woman claimed she was in pain and had trouble swallowing for six months after the event.

  1. Skin Burns

When applied to the skin, apple cider vinegar can cause burns due to its highly acidic nature.

In one case study, a 14-year-old kid suffered from nose erosions after usage of apple cider vinegar to eliminate two moles according to a protocol she read about on the web.

In another case, a 6-year-old boy with several health issues suffered leg burns after his mother used apple cider vinegar to cure a leg infection.

Several other anecdotal reports of burn injuries were caused by applying apple cider vinegar to the skin on the internet.

There are also several reports of skin burns resulting from using apple cider vinegar to treat moles and infections.

Apple Cider Vinegar Dosage

Cooking is the ideal way to use apple cider vinegar in your food intake. It’s a basic ingredient that you can add to salad dressings and freshly made mayo.

Some people enjoy diluting it with water and drinking it as a beverage. The recommended daily dose ranges from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) mixed in a glass of water.

It is best to begin with low doses and avoid large amounts. Too much vinegar can have negative side effects such as tooth enamel erosion and possible drug interactions.

The Bottom Line

Apple cider vinegar has many health benefits.

However, to stay safe and avoid side effects, it is critical to carefully monitor the amount you intake. While consuming a small amount can unlock several benefits of vinegar, using more isn’t always better and can even be dangerous.

Benefits Of Including Apple Cider Vinegar In Your Daily Diet

Kills harmful bacteria
Help Manage Diabetes
Helps Weight Loss
Improves Heart Health
Boost skin health

Apple cider vinegar is a supplement that is becoming increasingly popular in a wide number of natural home remedies due to its nutritional benefits. It is made by processing simple apple juice with some yeast in order to ferment it into an alcoholic form. This is then processed until the bacteria in it reacts to form acetic acid, commonly known as vinegar.

Several home remedies have gained from ACV benefits, for improving skin conditions, weight loss processes, digestion issues, etc. One of the most commonly perpetrated facts about this is that consuming apple cider vinegar that has the ‘mother’ – a primitive cloud of bacteria and yeast is what makes it so healthy for our body. This cloud of bacteria is a rich source of natural probiotics, making it useful for improving gut health and digestion. 

Let us understand more about  apple cider vinegar health benefits and its impact on our body: 

Kills harmful bacteria

Vinegar has a reputation for helping get rid of bacteria, making it a useful component in several cleaning and disinfecting solutions for complications such as lice, warts, fungus, nails, and ear infections. One of its earliest uses goes back to more than 2000 years ago when the renowned doctor Hippocrates used a vinegar solution to clean wounds and sterilise them. 

Apple cider vinegar in particular contains components that prevent the growth of harmful bacteria such as E.Coli from manifesting and spreading across food items. This is the reason why a lot of people recommend washing the vegetables we purchase with solutions like apple cider vinegar. On a cosmetology level, apple cider vinegar health benefits include prevention of the spread of acne on the face by limiting the growth of bacteria. 

Help Manage Diabetes

health benefits of Apple cider vinegar

One of the health benefits of Apple cider vinegar is also very useful in treating health complications like type 2 diabetes by lowering and regulating high blood sugar levels. This is useful for preventing insulin strikes or avoiding the body’s inability to produce insulin. By increasing the body’s natural insulin sensitivity levels, apple cider consumption in combination with a carbohydrate-rich meal can have a potentially significant impact on blood glucose and improving insulin response. 

Consuming as little as two teaspoons of apple cider vinegar before going to bed can have ACV benefits such as reducing the body’s fasting blood sugar by a considerable amount by the next morning. Additionally, consuming apple cider vinegar right after a meal can boost its natural effects on the body. These functions of apple cider consumption help in reducing the signs of ageing and eliminating the risk of developing potential chronic illnesses. 

Helps Weight Loss

Another benefit of apple cider vinegar is that its consumption in combination with a balanced diet plan is helpful for boosting the process of weight loss in several people. It helps signal the release of hormones such as peptides and limits the secretion of ghrelin, which can help keep your hunger pangs at bay. Apple cider vinegar can also make you feel significantly fuller after a meal, which not only eliminates any sweet cravings but also helps you make better nutritional choices throughout the day. 

One of the reasons why apple cider vinegar is especially recommended for those trying to lose weight is that it does not just reduce numbers on a scale, it actually helps target the fat accumulated regions of your body and works towards gradually eliminating them. 

Consuming about a tablespoon of it every morning with some lemon juice and powdered cinnamon can help you lose a lot of weight. However, just consuming just apple cider vinegar will not give you the desired benefits of apple cider vinegar. You also need to indulge in a strict workout regime and follow a healthy balanced diet in order to keep your insulin levels and check and ensure a proper weight loss. 

Improves Heart Health

Consumption of apple cider vinegar in combination with a balanced healthy diet is useful for reducing the risk of developing heart disease, one of the leading factors of death. It targets the bad cholesterol in our body by significantly lowering our body’s triglyceride count, which is also beneficial for combating obesity. 

One of the benefits of apple cider vinegar is that it also reduces the oxidative stress exerted on essential organs of the body such as the brain and the heart, which can be useful in preventing issues such as age-related macular degeneration and angioplasty.

Among the benefits of apple cider vinegar is its antioxidant property that helps eliminate the presence of free radicals and other harmful toxins in our bloodstream. ACV also boosts HDL or good cholesterol levels, regulates blood pressure, and reduces the number of triglycerides present in our body. This can help with ensuring proper heart health. 

Boost skin health

Apple cider vinegar

Apple cider vinegar is a component that is used in several home remedies and commercial cosmetic appliances alike to battle common skin complications such as eczema and dry skin, which occur due to an acidic composition of the skin.  A health benefit of ACV is that its topical application in combination with nutrition supplementation can help with balancing out the natural pH levels of the skin, improving the function of the protective skin barrier, etc which can prevent skin condition. 

While other alkaline-based appliances can actually irritate the factors causing eczema and make your situation worse, the antibacterial properties of apple cider vinegar can help combat these effects. The health benefits of ACV also make it an effective choice of toner in several homemade facial procedures and is useful for preventing any spots as well. 

One of the most effective ways to avail the benefits of apple cider vinegar into your daily regime would be to use it in your cooking. You can add it to simple foods such as dressings and mayonnaise which are used in your household. You can also start consuming about 2 teaspoons of apple cider vinegar every morning with a large glass of water. 
Make sure to consult with a medical health practitioner before using components such as apple cider vinegar to avail the health benefits of ACV. Also, be mindful of its side effects since consuming too much apple cider vinegar can cause unwanted health complications such as the erosion of enamel and a significant dip in potassium as well.

10 Apple Cider Vinegar Uses You Must Know About

Apple cider vinegar, commonly known as ACV, is a type of vinegar that is made from apple must or cider. Apples are crushed and the liquid is obtained in the first step of manufacturing. In the second step bacteria and yeast are added to the liquid to start the alcoholic fermentation in which sugars are converted to alcohol. In the second fermentation process, the alcohol is converted to vinegar by acetic acid-forming bacteria. 
Various Apple cider vinegar uses have gained a lot of popularity in the recent past. Especially benefits of Apple Cider Vinegar for hair and skin are quite put in use by many.  It is used in salad dressings, as a marinade, and even as a preservative. 

Apple Cider Vinegar Uses 
Here are 10 Apple Cider Vinegar uses you must know about. 
1. Apple Cider Vinegar for Body Detox 
Unfiltered organic apple cider vinegar is helpful in detoxifying your body. It is a popular liver and lymphatic tonic, it balances the pH level of your body, stimulates cardiovascular stimulation, and lymphatic drainage. If you are on a detox cleanse diet, then including apple cider vinegar will be greatly helpful. 
2. Apple Cider Vinegar for weight loss 
Using apple cider vinegar for weight loss can be quite helpful. Wondering how does it support weight loss? Well, apple cider vinegar has acetic acid which acts as a natural appetite suppressant. It is also helpful in increasing your metabolism and reducing water retention. All these factors combined with regular exercise will help you lose those extra kilos. 
Nutritionists also say that apple cider vinegar interferes with the body’s digestion of starch. This means that fewer calories enter the bloodstream. A study conducted showed that acetic acid found in apple cider vinegar is effective in reducing body fat in mice by 10%. 

3. Can fix hiccups 

Isn’t it annoying when you get continuous hiccups? You’ll be surprised to know about one of the apple cider vinegar uses being an easy and effective way to stop hiccups. Take a spoonful of ACV, the sour taste will cure hiccups immediately. Experts say that it works by canceling out the message to hiccup by over stimulating the nerves responsible for spasms. 
4. Apple Cider Vinegar for Blood Sugar Control
If you’re someone who has diabetes and is constantly battling the fluctuating blood sugar levels, then apple cider vinegar can be useful for you. Research has shown that the acetic acid found in apple cider vinegar is helpful in balancing blood sugar levels. It also helps improves insulin response and insulin sensitivity. Here, the apple cider vinegar uses include –
  • You can drizzle apple cider vinegar in your salads,
  • Make a dressing using apple cider vinegar and other ingredients.
  • You can also consume 1 tablespoon of ACV with water right before meals, and it’ll be greatly beneficial. 
A study done at Arizona State University found that insulin resistant people who drank a mixture of apple cider vinegar and water before consuming a high carb meal had lower blood sugar afterward. 

   HealthKart Organic Apple Cider Vinegar

5. Boosts probiotics 
A lot of people around the world are hassled by yeast and Candida. Candida albicans is a type of fungus, and it is the main cause of Candida-related complexities. The most common side effects of these two are – bad breath, weight gain, gas, low energy levels, urinary tract infections, and digestive problems. Apple cider vinegar is a rich source of probiotics. It also has an acid that promotes the growth of probiotics that help kill off Candida. 
Most people have some level of candida albicans in their gut, but the problem arises due to candida overgrowth. If you have any of these symptoms, it is suggested that you consult your doctor. 
Doing a Candida cleanse will also be helpful. Remove sugar from your diet and consume 1 tablespoon of apple cider vinegar with mother three times a day.
6. Apple Cider Vinegar for Sore Throat 
That prickle of a sore throat is so uncomfortable. As soon as you feel that your throat is catching an infection, head to the kitchen and make use of apple cider vinegar to soothe a sore throat. Mix ¼ cup ACV with ¼ cup warm water and gargle every 2 hours. Apple cider vinegar creates an acidic environment in your throat and most germs cannot survive in such acidic conditions. 
7. Apple Cider Vinegar for Cholesterol 
Recent studies have suggested that apple cider vinegar is effective in lowering cholesterol. In a study, it was showed that consuming apple cider vinegar is effective in lowering triglycerides, which in turn helps in lowering bad cholesterol and blood pressure. 
8. Regulates the body’s pH level 
Apple cider vinegar has acetic acid. Even though it is acidic in nature, it has an alkaline effect on the body. By consuming apple cider vinegar, the pH level of your body will be regulated. By balancing the pH level the risk of chronic illnesses like cancer can be drastically reduced, and it also increases your overall energy levels. 
Image Source: Be Brain Fit
9. Helps fight seasonal allergies 
Seasonal allergies are something that none of us can escape. While some of us are affected in a minor way, others have real trouble against seasonal allergies. If you consume apple cider vinegar, it will help fight seasonal allergies in a rather effective manner. 
It breaks up mucus in your body and is also helpful in lymphatic drainage. It supports the immune system and clears the sinuses. Mix 2 tablespoon ACV in a glass of water and drink it three times a day. It is always advisable to consult a health expert for the correct ACV dosage as per your health requirement.

10. Prevents indigestion 

The type of junk that we eat these days can cause indigestion. Heartburn, acidity, and gas are all problems side effects of indigestion. Apple cider vinegar is an effective natural remedy that prevents indigestion. Sip it before eating your meal, especially when you know you’re going to eat out or eat heavy curries. Just add 1 tsp ACV and 1 tsp honey to a glass of water and have it 30 minutes before your dinner. 
All these remedies are effective if you are regular with them. Nothing will work magic and show results overnight. Be patient and consume apple cider vinegar regularly. Also, don’t forget to consult your doctor before including it in your diet.