Apple Cider Vinegar Health Benefits
Apple cider vinegar health benefits are really significant. Apple cider is made from crushed apples that have been distilled and fermented. It can be taken as a substitute or eaten in limited amounts. Its high levels of acetic acid, or possibly other compounds, may explain its purported health benefits. Many people believe it can help with a variety of ailments, but you may be curious about the scientific evidence of Apple cider vinegar’s health benefits.
While dosing most people recommend adding 1 to 2 teaspoons to water or tea if you choose to use it for health reasons.
Nutritional Value of Apple cider vinegar
Apple cider vinegar is also high in nutrients. That would account for some of the health advantages. Let’s look at the nutritional profile of apple cider vinegar and see what makes it so special.
It contains: magnesium, iron, phosphorus, manganese, amino acids & antioxidants.
Benefits of Apple Cider Vinegar
Apple cider vinegar has a number of health benefits, including antibacterial and antioxidant properties. Furthermore, research indicates that it can have health benefits, such as assisting with weight loss, lowering cholesterol, lowering blood sugar levels, and alleviating diabetes symptoms.
1. Weight loss
Surprisingly, research suggests that Apple cider vinegar’s most remarkable health benefit is it can help people lose weight.
Vinegar has been shown in many human studies to improve feelings of fullness. This will help you lose weight by causing you to eat fewer calories. One study found that taking vinegar with a high-carb meal enhanced the feeling of fullness, leading participants to consume 200–275 fewer calories for the rest of the day.
Furthermore, a study of 175 obese people found that drinking apple cider vinegar on a regular basis decreased belly fat and helped them lose weight.
- 1 tablespoon (12 mL) resulted in a 2.6-pound weight loss (1.2 kg)
- 2 tablespoons (30 mL) resulted in a 3.7-pound weight loss (1.7 kg)
Bear in mind that this research lasted just three months, so the true effects on body weight seem to be minor. Adding or removing single foods or ingredients, on the other hand, seldom has a significant impact on weight.
Overall, apple cider vinegar can help people lose weight by increasing satiety, lowering blood sugar, and lowering insulin. Apple cider vinegar is very low in calories, with just around three calories per tablespoon.
According to studies, vinegar will make you feel fuller and consume fewer calories, which can contribute to weight loss.
2. Reduce blood glucose level & Diabetes
Avoiding processed carbohydrates and sugar is the most efficient and healthy way to control blood sugar levels, but the health benefits of Apple Cider Vinegar (ACV) are also very significant. Especially for the reduction of Blood glucose level.
According to research, vinegar has the following health benefits for blood sugar and insulin levels:
- As per a small study, vinegar can increase insulin sensitivity by 19–34 percent and significantly lower blood sugar and insulin response during a high carb meal.
- After consuming 50 grams of white bread, vinegar decreased blood sugar by 31.4 percent in a small sample of five healthy people.
- Eating 2 teaspoons of apple cider vinegar before bedtime lowered fasting blood sugar by 4% the next morning, according to a small study of people with diabetes.
- In human research, vinegar has been shown to increase insulin regulation and lower blood sugar levels after meals.
People should not substitute medical care with unproven health products, according to the National Centers for Complementary and Integrative Health (NCCIH).
If you’re taking blood-sugar-lowering drugs, talk to your doctor before rising your vinegar intake.
3. Skin disease’s
The skin is mildly acidic by nature. Topical apple cider vinegar can assist in rebalancing the skin’s natural pH and improving the protective skin barrier.
Alkaline soaps and cleansers, on the other hand, can irritate eczema and exacerbate symptoms.
Diluted apple cider vinegar is used as a face wash or toner by certain people. It’s supposed to destroy bacteria and avoid spots.
Apple cider vinegar soaks, on the other hand, did not strengthen the skin barrier and induced skin irritation in a study of 22 people with eczema. Undiluted vinegar should not be applied to the skin because it can cause burns.
Another Apple cider vinegar’s health benefit is it has antimicrobial properties and it is naturally acidic. As a result, it may be able to aid in the improvement of the skin barrier and the prevention of infections. More research is required, however, to determine how safe and efficient this remedy is.
4. High blood pressure & Cholesterol
Apple cider vinegar is often commonly used to decrease blood pressure and cholesterol levels. What exactly is the deal with apple cider vinegar cholesterol and blood pressure? Apple cider vinegar aids in the regulation of renin, a hormone produced by your kidneys that regulates blood vessel constriction and dilation.
When it comes to apple cider vinegar and cholesterol, drinking it before a meal reduces cholesterol. Because of its natural antioxidants, apple cider vinegar has been shown to lower LDL (bad cholesterol) and boost HDL (good cholesterol) in studies.
5. The bacteria on your salad can be kept under control with apple cider vinegar.
In 2005, a study inoculated arugula with Salmonella to test vinegar’s antimicrobial properties. The researchers used vinegar, lemon juice, or a mixture of the two to treat the infected arugula. The researchers wanted to see if these interventions could slow the growth of bacteria. They discovered that both lemon juice and vinegar inhibited Salmonella development.
There seems to be a lettuce recall at least once a week these days. ACV can have a reason other than just adding flavor to your salad. And if you use ACV, you must always use caution. The vinegar won’t stop diarrhea from coming if you dip raw chicken in your spinach.
Serves as an All-Natural Cleaner and Odor Remover in the Home
Apple cider vinegar is said to be able to remove odors. You can test it out by making a deodorizing spray by diluting apple cider vinegar with water. As a result, odor neutralizers can be replaced with a natural home remedy.
Dosage & Uses
Cooking with apple cider vinegar is the perfect way to integrate it into your diet. It’s a simple addition to salad dressings and homemade mayonnaise, for example.
Some people drink it as a beverage after diluting it in water. 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day, blended in a large glass of water, is a common dose.
It’s best to start with small doses and avoid going overboard. Too much vinegar may have negative consequences, such as tooth enamel degradation and drug interactions.
Organic, unfiltered apple cider vinegars with mother are recommended by some dieticians.
So, the summary is 1 teaspoon to 2 tablespoons (10–30 mL) of apple cider vinegar per day is a normal dose, which can be used in cooking or mixed in a glass of water.
Available apple cider vinegars Brands
1. Bragg Organic Apple Cider Vinegar with the Mother
Bragg ACV Vinegar is made from organic apples and has a number of health benefits. Take a regular 2 oz shot, pour it over your salad, drink it in a morning elixir with water and lemon, or add it to your hot tea to quickly integrate ACV into your diet.
Bragg ACV is made from organically grown apples and is raw and unfiltered. It’s organically accredited by the USDA, non-GMO verified, and kosher certified.
The ‘Mother,’ which gives the product its muddy look, is made up of strands of proteins, enzymes, and pleasant bacteria. The natural cleansing properties of the ‘Mother’ are used.
2. Heinz Apple Cider Vinegar
Apple juice of the highest quality is used to make this drink. To achieve sparkling clarity, the water has been filtered extensively. For canning and pickling, only the right amount of acid (5%) is used. Bottles that are easy to manage and can be reclosed to prevent spillage.
3. Bragg Organic Apple Cider with Honey
The Bragg ACV Honey Blend combines World Famous Bragg Organic Apple Cider Vinegar with Nature’s Organic Honey for a delicious taste. Using it as a tasty topping for cereals, fresh vegetables, yogurt, salads, or as a stir-fry marinade.
Bragg ACV Honey Blend is made with Nature’s Organic Honey and is raw, unfiltered, and made from organically grown apples. It’s organically accredited by the USDA.
4. Natural Factors, Apple Cider Vinegar Capsule
Get all of the advantages of Apple Cider Vinegar without the astringent taste or smell. Refresh your body with Apple Cider Vinegar’s all-natural cleaning help. Apple Cider Vinegar promotes safe digestion and aids in the reduction of fat storage in the body.
Apple cider vinegar has been used for health purposes since ancient Greece. Get the help you need in a new, easy-to-take capsule.
Considering the feedback and ratings available online of the above brands Bragg’s appears to be the most popular brand in the market.
Apple Cider Vinegar (ACV) is generally considered to be safe. Even ACV has the potential for a drawback. Before you start guzzling apple cider vinegar, consider the following risks.
- The acid in apple cider vinegar has the potential to erode the enamel on your teeth. You may want to drink some water afterward.
- Acidic foods or liquids, such as vinegar, have been reported to aggravate acid reflux.
- Your kidneys can not be able to absorb the excess acid that comes with drinking apple cider vinegar if you have chronic kidney disease.
So, considering the overall research & evidence Apple cider vinegar’s health benefits are really significant for our daily life.
We are expecting your share & comment.
Pharmacist. Nahid Chowdhury
- M.Pharm (Maters In Pharmacy)
- B.Pharm (Bachelor In Pharmacy)
- 6 Years Experience In Industrial Pharmacy
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