Unveiling the Remarkable Health Benefits of Consuming Apple Cider Vinegar

Apple cider vinegar has been around for thousands of years, and in ancient times it was used to treat coughs and infections. Today, apple cider vinegar is touted as a weight loss aid, an acid reflux treatment, and more. This article explains the possible benefits of apple cider vinegar and the science behind the health claims.

What is Apple Cider Vinegar?

Apple cider vinegar is apple juice that has been fermented twice.

First, combine crushed apples with yeast, sugar, or other carbohydrates.

After a few weeks, natural bacteria and yeast ferment the juice, converting the carbohydrates into alcohol.

Then, a second fermentation process turns the alcohol into acetic acid—now you have apple cider vinegar.

You can buy pasteurized or raw apple cider vinegar at the store.

People often use raw apple cider vinegar for health purposes because it may contain more natural bacteria and yeast.

These substances are the cloudy sediment you see in bottles.

Apple Cider Vinegar's Nutritional Value

If you look at the Nutrition Facts label, apple cider vinegar doesn't show a ton of vitamins, minerals, or even calories.

Its potential health benefits are found in substances that are not part of a standard nutrition label.

Apple cider vinegar's claim to fame is acetic acid, which is formed during fermentation, and this acid may have various health benefits.

Raw apple cider vinegar also contains:

( 1 ) Natural probiotics (friendly bacteria) that may help your immune system and gut health.

( 2 ) Antioxidants, substances that can prevent damage to body cells.

What Are the Health Benefits of Apple Cider Vinegar?

Some studies suggest that apple cider vinegar may boost your health. However, most of these studies are small, and further research is needed to prove their claims.

Some possible benefits of ACV include:

1. Lower blood sugar

One of the biggest health claims of apple cider vinegar relates to diabetes and blood sugar control.

Some small studies have found that consuming apple cider vinegar after meals can lower blood sugar (sugar). This may be helpful for people with type 2 diabetes or prediabetes.

But don't expect vinegar alone to control your blood sugar levels.

Apple cider vinegar may lower your glucose, but not enough. To prevent or control diabetes, follow a healthy diet and exercise plan.

2. Calm acid reflux

Gastroesophageal reflux disease, gastroesophageal reflux disease, acid reflux - whatever you call it, it's unpleasant.

Many people swear by apple cider vinegar as an acid reflux remedy.

There is no science to support apple cider vinegar's ability to fight heartburn.

But if your doctor says it's okay, it won't hurt.

3. Lose weight

If you want to lose weight, every little boost helps, and apple cider vinegar may help with weight loss.

A small study suggests adding apple cider vinegar to a healthy diet may help people lose weight.

However, these findings have not been confirmed by large controlled studies.

How to use apple cider vinegar

Apple cider vinegar gives marinades and salad dressings a tart kick.

You can also add apple cider vinegar to your favorite sauces and stews for extra flavor.

Many people use apple cider vinegar when marinating, and its acidity kills bacteria that can cause food to spoil.

Apple cider vinegar side effects

Apple cider vinegar is highly acidic and can erode tooth enamel, making it irreversible once worn.

It can also damage your esophagus if you drink it directly.

Reduce their intensity to help prevent these issues.

Add 1 tablespoon to a glass of warm water.

This reduces acid damage to your teeth and throat.

Other possible side effects of apple cider vinegar include:

1. Lower potassium levels:

Do not use apple cider vinegar if your potassium levels are low (hypokalemia) as it can worsen the condition.

2. Interactions with drugs:

Apple cider vinegar can interact with some medications, including insulin and diuretics (water pills). If you take any medications, ask your doctor if it's safe to take apple cider vinegar.

3. Nausea and vomiting:

Some people really can't stand the taste and acidity of apple cider vinegar. If it makes you feel sick, stop using it.

Apple cider vinegar is also available in pills or gummies.

There is no standard dosage, so follow the directions on the product or ask your doctor how much is safe for you.

Look for brands with a third-party seal of approval.

Labels may contain logos from:

( 1 ) Banned Substances Control Group® (BSCG).

( 2 ) Consumer Labs®.

( 3 ) Informed choice.

( 4 ) National Science Foundation® Sports Certification.

( 5 ) National Science Foundation® International.

( 6 ) United States Pharmacopeia™ (USP).

Should you use apple cider vinegar?

Evidence so far suggests that small amounts of apple cider vinegar are safe for most people.

However, it has not been approved to treat any health conditions.

If you are taking medications or have a medical condition, consult your doctor before using apple cider vinegar or any other natural health remedy.