If you’ve been on social media at all this year, you’ve likely seen countless posts and videos raving about the health benefits and cleaning powers of apple cider vinegar. But is it really as effective as hyped up? health Do you clean the house?
Vinegar A long historyWith a history dating back to at least 5000 BC, it has been used for a variety of purposes, including preserving, flavouring, pickling and medicine. Apple cider vinegar in particular has antibacterial and antioxidant properties, and there is research to back up at least some of the health claims.
Yes, apple cider vinegar does have health benefits when taken in appropriate amounts. Before you give it a try, don’t overlook the potential side effects. Read on to learn about the health benefits, side effects, and optimal dosage.
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What is Apple Cider Vinegar (ACV)?
When apples, sugar, and yeast are mixed and fermented, Apple cider vinegarOver the course of several weeks, the yeast digests the sugars and creates alcohol, then natural bacteria converts the alcohol into acetic acid, which gives apple cider vinegar its pungent smell and flavor.
When purchasing apple cider vinegar, you have two options: filtered and pasteurized, or raw, unfiltered. The cloudy sediment that settles at the bottom of the bottle is the “mother,” a mixture of bacteria and yeast. Some speculate that it’s the mother that confers the health benefits because it contains trace amounts of healthy bacteria and probiotics.
Apple cider vinegar Can be used For your kitchen, your home and your health:
- Deodorant
- Preservatives
- Dressing or Vinaigrette
- cleaner
- Facial Toner
- Marinade
- Washing fruits and vegetables
- Denture cleanser
- Hair Rinse
- Dandruff Treatment
- Herbicides
- Mouthwash
4 Health Benefits of Apple Cider Vinegar You Should Know About
More research is needed, but several small and medium-sized studies have shown Benefits of Apple Cider Vinegar as a treatment for several health problems and as a potential weight loss aid.
1. It may help control blood sugar and diabetes
to 95% of people with diabetes have type 2 diabetesAccording to the Centers for Disease Control and Prevention, type 2 diabetes develops from insulin resistance, a condition in which “cells in the body don’t respond properly to insulin, leading to elevated blood sugar, or glucose, levels.” Amelia TRegistered Dietitian and Diabetes Educator in New York City.
Even if you don’t have diabetes, it’s best to keep your blood sugar levels in the normal range. Research shows that apple cider vinegar can help. Improves insulin response and Lowers blood sugar levels After meal.
Drinking apple cider vinegar before going to bed Lowers fasting blood sugar levels After waking up. Diabetics, especially those taking medication, should always consult with their doctor before taking ACV due to possible side effects.
“ACV alone does not lower blood sugar levels and should not be considered a substitute for diabetes medications,” Ti says.
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2. Kills harmful bacteria
Those looking to preserve food naturally may want to consider using apple cider vinegar. Killing pathogensThis includes microorganisms such as Staphylococcus aureus and Candida.
Vinegar is popular as a preservative in Korea. E. coli and Norovirus It prevents E. coli from multiplying in food. E. coli can cause food poisoning if ingested, but the acetic acid in apple cider vinegar has a bactericidal effect. Prevent occurrence.
read more: 12 Best Probiotic Foods for Gut Health
3. It may lead to weight loss
Another benefit of apple cider vinegar is Weight lossTaking ACV before or during a meal has been shown to help increase satiety.
In one study, participants were 200-275 calorie reduction When combined with diet, subjects who consumed 1-2 tablespoons of ACV per day for three months: Lose up to 3.7 lbs Reduction in body fat.
4. It may improve cholesterol levels
High cholesterol and triglyceride levels increase your risk of heart disease.
In addition to a low-calorie diet, consuming up to 1 ounce of apple cider vinegar per day can: Reduces total cholesterol and triglycerides At the same time, HDL “good” cholesterol is increased.
Type 2 diabetes patients: Good results for total cholesterol and triglyceride levels Adding a half ounce of ACV to your meals:
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Beware of Potential Side Effects of Apple Cider Vinegar
Although there are benefits to using apple cider vinegar, there are also drawbacks. Potential Side Effects Something to consider: Its high acidity can strip away tooth enamel, which never grows back. And if consumed undiluted, it can cause damage to the esophagus and throat.
Other potential side effects of apple cider vinegar include:
- Can cause hypokalemia (low potassium levels)
- May interact with diuretics, insulin, and other medications
- May cause nausea and vomiting
- Can weaken tooth enamel
- Excessive consumption can cause esophageal (throat) burns and ulcers
Diluting it with water or juice not only improves the taste of ACV, but also reduces the risk of it irritating your throat or teeth. Mixing a tablespoon or two with water or juice may also help with an upset stomach.
Marisa Moore“It’s important to remember that no food is a cure-all, so if you choose to incorporate apple cider vinegar, do it safely and focus on maintaining a balanced diet for overall health and well-being,” she advises, a registered dietitian, MBA, RDN, LD.
How much apple cider vinegar should you drink per day?
The amount of apple cider vinegar you should take will depend on what you’re using it for. In general, Ti says, “I recommend taking one teaspoon to one tablespoon of ACV diluted in 6-8 ounces of warm water before meals.”
You can drink it by diluting it with water, your favorite juice, or tea, or you can mix it into your favorite foods, like dressings, vinaigrettes, or even homemade mayonnaise.
There are also many commercial apple cider vinegar drinks on the market that may make your apple cider vinegar taste even better. You can find these drinks from brands like Bragg, Poppi, Remedy, and Sidekick Sodas. Your local health food or grocery store may also carry them, so be sure to check them out if you’re interested in trying apple cider vinegar drinks.
If you have skin problems, you can also add a tablespoon or two to your bath. You can also make wet wraps by mixing one tablespoon of ACV with one cup of water and soaking some gauze or cotton in the solution.
To use apple cider vinegar as a hair rinse, mix up to 2 tablespoons with 1 cup of water and apply to hair after shampooing. Leave on for 5 minutes before rinsing. Use a small amount as it can be drying. Also, ACV can be irritating to the scalp, so you may want to dilute it.
Conclusion
Although some studies have shown the benefits of ACV, more research is needed to conclusively prove how beneficial it is. ACV may help with weight loss, type 2 diabetes, blood sugar and cholesterol control, and it can also prevent the growth of harmful bacteria on food. Drinking undiluted ACV can cause erosion of tooth enamel and throat damage. Mixing ACV with water or juice before drinking it can help prevent tooth and throat damage. As with any natural remedy, consult your doctor before trying ACV and do a skin test before using it on your skin.
“Remember, the benefits of adopting an overall healthy lifestyle (nutritious and balanced diet, adequate hydration, regular physical activity/exercise, good quality sleep, stress management, etc.) are far greater than any single food, drink or supplement,” Ti concludes. “There are no quick fixes, and ACV is definitely not a miracle solution!”
