benefits of apple cider vinegar

Apple cider vinegar is a well-known home remedy that helps in aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes. For decades people have been using it for cooking and medicinal purposes due to it's great effectiveness and tasteful satisfaction. 


Some people think that a wide variety of health conditions can be alleviated by the natural treatment of apple cider vinegar, but you might wonder what the proof says in medical information. Apple cider vinegar has excellent effectiveness and many beneficial properties, including the activity of antioxidants and antimicrobials. 


In cooking and in natural treatment, apple cider vinegar has been used for thousands of years. Some say that it has health benefits and effectiveness, including weight loss, elevated blood sugar levels, indigestion relief, and a decreased risk of heart disease and cancer. 


As per its possible uses, it is decided how much apple cider vinegar you can take every day as a safety interaction. There is little research, however, and further study is needed before it can be prescribed as an alternative therapy for natural treatment. 


This article will help you know how much vinegar you can drink from apple cider for various health benefits, natural treatment, satisfaction as well as the best ways to minimise side effects including warnings. 

1. Rich In Healthful Substances

Apple cider vinegar is produced through a double-step loop process. Firstly, the apples are crushed, exposed to yeast and allowed to ferment the sugar turning it into alcohol.


Secondly, bacteria is added to turn the alcohol into acetic acid which is the main active component in vinegar. As per the researchers, this acetic acid is responsible for the health benefits caused by apple cider vinegar.


An organic material called mother is made up of protein molecules, enzymes, and pleasant bacteria that give the product a gloomy look, and contains raw, unfiltered apple cider vinegar.


Some individuals believe that the mother is responsible for much of apple cider's health benefits and effectiveness, although there is no research or medical information to support it at present.


Though there are not many vitamins or minerals in apple cider vinegar other than potassium. High-quality apple cider vinegar also contains several amino acids and antioxidants. 

2. Helpful In Killing Bacteria 

Apple vinegar helps in destroying pathogens, such as bacteria. In the past decades , people have used apple vinegar for washing and disinfecting, treating nail fungus, lice, warts, and ear infections. 


Hippocrates, people who founded modern medicine, used apple cider to cleanse wounds for more than 2,000 years ago. Vinegar also acts as a food preservative and studies have shown it destroys E-inclusive bacteria that grow and spoil the food. 


If you are looking for a natural way to reuse your food, Apple cider might help with its effectiveness. As per anecdotal reports, diluted apple cider vinegar can help resolve acne when applied to the skin, but there is not any clear evidence to confirm this. 


Acetic acid, the key substance in vinegar, kills and inhibits the multiplication of harmful bacteria. It has a history of being used as a natural preservative and a disinfectant delivering satisfaction. 

3. Helps You Control Your Blood Sugar Level

Research and medical information indicates that apple cider has the following effects on insulin or blood sugar level:- 


  • A small study indicates that apple cider can enhance insulin sensitivity by (19-34)% during a high carb meal. It also significantly reduces the blood sugar and insulin response if taken with warning. 
  • In a small sample of 5 healthy individuals, apple cider decreases the blood sugar by 31.4% after consuming 50 grammes of white bread. 
  • A small study showed that drinking 2 teaspoons of apple cider vinegar before bedtime will lower the blood sugar by 4% the next morning in diabetic patients. 


Many other studies and medical information conducted by experts, show that consuming apple cider after meals can increase the insulin function and consequently decreases blood sugar levels. 


It is very necessary for people not to substitute unproven health items for medical care, says the National Centers for Complementary and Integrative Health (NCCIH) as a warning.


If you are already taking blood-sugar-lowering drugs, check with your health care provider for warning before increasing your consumption of any form of vinegar.

4. Improves Your Skin Health

Apple cider vinegar is a popular treatment for skin conditions, such as eczema and dry skin. Normally, human skin is slightly acidic in nature. Using topical apple vinegar can help you to rebalance the skin's natural pH value and improves the skin's protective barrier. 


Whereas, alkaline soaps and cleansers may irritate eczema and make the condition worse. But as per the theories, applying apple cider vinegar will help to prevent and resolve other skin conditions including eczema due to its antibacterial properties. 


However, some people use diluted toner or apple cider vinegar as face wash. This kills bacteria and prevents spots.


Although a study conducted on 22 people with eczema says that using apple cider vinegar in order to improve the skin barrier made their condition worse by causing skin irritation.


Therefore, it is recommended to consult with your doctor before applying such home remedies in order to avoid skin damage. Do not apply undiluted vinegar to the skin, it can lead to burning sensations.


Apple cider vinegar is acidic in nature and has antimicrobial properties. This means the skin barrier could be strengthened and the infections can be prevented.  But know about the ways of using it as per the skin condition. Not all skin conditions can be treated with apple cider, further studies are required.

5. It Can Help In Weight Loss

Studies may interestingly show that apple cider can help people lose weight. Many human studies also show that vinegar can make you feel complete. This can lead you to lose weight and eat fewer calories. 


For example, one study found that taking apple cider vinegar with a high carb meal resulted in increased feelings of fullness. This increased their appetite to consume 200–275 fewer calories for the rest of the day.


In fact, a study of 175 people with obesity found that daily intake of apple cider vinegar decreases the fat in the belly and weight loss and the suitable dose for this is:- 


  • Taking 1 spoonful (12 mL) resulted in a loss,s of 2.6 pounds (1.2 kg) 
  • Consuming 2 spoons (30 mL) resulted in a loss of 3.7 pounds (1.7 kg)


The habit of consuming apple cider vinegar in the above mentioned quantity was performed for 3 months. So the true effects on body weight tend to be very modest. 


The amount of weight loss also depends on the food that you intake while consuming apple cider vinegar. A simple addition or subtraction of single foods or ingredients rarely has a noticeable weight impact. It is the whole diet or lifestyle that induces weight loss in the long term. 


The apple cider vinegar contains only 3 calories per cubic liter. However, apple cider vinegar can lead to weight loss by encouraging satiety, lowering blood sugar, and decreasing insulin levels. 

6. It Can Be Used In The Treatment Of PCOS

Polycystic ovarian syndrome ( PCOS) is a hormonal disorder related to irregular menstrual cycles, elevated androgen hormone levels, ovarian cysts, and insulin resistance.


A three-month study showed that women with PCOS who drank one tablespoon (15 ml) of 100 ml apple cider vinegar or around 7 ounces of water right after dinner had increased hormone levels and studies.

7. Excessive Acid Reflux

In July 2019, a Current Gastroenterology Report says it seems counterintuitive that taking vinegar will decrease excessive acid production. But that is why apple cider vinegar is suspected of being useful in treating acid reflux and heartburn. 


That said the researchers demonstrate that there are almost no reported studies examining whether apple cider vinegar can be used to treat acid reflux. 


Diluted vinegar may help improve digestion, but there is a lack of evidence to support its use in chronic autoimmune conditions, such as ulcerative colitis ( UC).

Also Read: 09 Best Home Remedies For Kidney Stones

Other Conditions That Can Be Reduced But Not Treated Specifically

Mild inflammatory conditions, such as rheumatoid arthritis ( RA), multiple sclerosis (MS), and ankylosing spondylitis (AS) can be treated with apple cider vinegar. 


One theory is that the vinegar will lessen the effects of inflammation. But no research indicates that apple cider vinegar can treat rheumatoid arthritis ( RA), multiple sclerosis (MS), and ankylosing spondylitis(AS) completely.


Apple cider vinegar can be potentially useful in some gastrointestinal symptoms. On the other hand, apple cider vinegar can also increase the bacteria in the stomach causing inflammation. These possibilities require more investigation and through research.


Many online hepatitis C individuals claim that apple cider helps in liver detoxification, protecting the organ. There are again, no peer-reviewed studies investigating this argument. Do consult with the doctor in you fall under this condition  


In case of scalp psoriasis, applying organic ACV to the area can help to lessen the itch from scaly patches.The National Psoriasis Foundation (NPF) also recommends using distilled vinegar to minimize the chance of burning in scalp psoriasis.

Risks, Warnings & Side Effects

Warning: Drinking a lot of apple cider vinegar can damage your teeth, hurt your throat, and upset your stomach, because of its high acidity. Including: 


  • There has been some positive research, there is still nothing to show that drinking apple cider vinegar helps you lose weight. 
  • It can also cause too low a decrease in your potassium levels. Your nerves and muscles need the nutrient to work the way they should. 
  • Another study of people with type 1 diabetes has shown that apple cider vinegar reduces the rate of food and liquids transfer to your intestines from your stomach. Slower digestion makes blood sugar levels more difficult to regulate. 
  • It can also trigger other drugs not to function as well.


No widely accepted apple cider vinegar dosage, and recommendations for how much to take vary depending on who you are asking. 


Harvard University points out that 1 to 2 tsp is the majority of the drinking requirements for distilled apple cider vinegar before or after meals. 


On the other hand, the University of Washington advises that if you are taking apple cider vinegar (by a spoonful, as a shot) as a replacement, you can adhere to a cap of 1 to 2 tbsp at a time. Take a step ahead. 


That said the ingredient is also used in topical creams, as described, and may come in tablet form. 


No matter the distribution mechanism or quantity, there is no guarantee that protection or weight loss benefits can result from apple cider vinegar. To put it plainly, they need more work. 


In more than just salads, apple cider vinegar may be used. The ingredient can be effective in controlling your blood sugar and can be part of a healthy diet. 


Yet don't depend on it as a miracle remedy for weight loss, or even to manage chronic health issues.


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