Kitchen Foods Transformed into Health: How to Get the Health Benefits of Apple Cider Vinegar

Vinegar has long storydating back to at least 5000 BC. Apple cider vinegar, in particular, has antimicrobial and antioxidant properties, and there is research that supports at least some of its health benefits claims.

Yes, apple cider vinegar has health benefits if you take the right dose. Just don’t ignore the potential side effects before using it for your health. Here’s everything you need to know about possible health benefits, side effects, and the best dose of apple cider vinegar.

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What is Apple Cider Vinegar or ACV?

When you combine apples, sugar and yeast and let it ferment, it’s created apple cider vinegar. Over several weeks, the yeast digests the sugar to produce alcohol. As soon as this happens, the natural bacteria will convert the alcohol into acetic acid, which is where the sharp smell and taste of apple cider vinegar comes from.

You have two options when you buy apple cider vinegar: filtered and pasteurized or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother”, that is, a combination of bacteria and yeast. Some suggest that it is the mother’s food that provides the health benefits because it contains trace amounts of healthy bacteria and probiotics.

Apple cider vinegar can be used in the kitchen, at home and for your health as:

• Deodorant
• Preservative
• Dressing or vinaigrette
• Cleaner
• Tonic for the face
• Marinade
• Washing vegetables and fruits
• Means for cleaning dental prostheses
• Hair rinse
• Treatment of dandruff
• Weed killer
• Mouth rinse

4 Apple Cider Vinegar Health Benefits You Should Know

Although more research is needed, several small and medium-sized studies suggest benefits of apple cider vinegar for some health problems and as a potential weight loss aid.

1. May help control blood sugar and diabetes

To 95% of diabetics have type 2 diabetesaccording to the Centers for Disease Control and Prevention. Type 2 diabetes results from insulin resistance, which is “when cells in the body don’t respond properly to insulin, leading to high blood sugar or glucose levels,” according to the data. Amelia Tis a registered dietitian and diabetes educator in New York.

Even if you don’t have diabetes, it’s best to keep your blood sugar in the normal range. Studies have shown that apple cider vinegar can improve insulin response and decrease in blood sugar after meals.

It is also proven that the use of apple cider vinegar before going to bed lower fasting blood sugar after waking up Be sure to talk to your doctor before taking ACV if you have diabetes, especially if you are taking medication because of possible side effects.

“ACA alone will not lower blood sugar and should not be considered a substitute for diabetes medication,” says Tee.

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2. Kills harmful bacteria

Those who want to preserve food naturally can consider using apple cider vinegar. This is known pathogen killerwhich includes microbes such as staphylococcus and candida.

Vinegar is a popular preservative in Korea because it can prevent Escherichia coli and norovirus from growing in food. E. coli can cause food poisoning when consumed, but the bactericidal action of the acetic acid in apple cider vinegar can prevent its occurrence.

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3. May cause weight loss

Another benefit of apple cider vinegar that can be helpful is its ability to help with weight loss. ACV taken before or during meals has been shown to help with satiety (feeling full).

In one study, participants ate approx 200-275 calories less when apple cider vinegar was combined with food. Over three months, participants who took one to two tablespoons of ACV per day saw up to 3.7 pounds in weight loss and reducing body fat.

4. May improve cholesterol levels

High cholesterol and triglycerides can increase the risk of heart disease.

Taking up to an ounce of apple cider vinegar a day along with a low-calorie diet can reduce total cholesterol and triglycerides while increasing “good” HDL cholesterol.

Those with type 2 diabetes can also see positive results regarding the level of total cholesterol and triglycerides when adding half an ounce of ACV to your diet.

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Potential side effects of apple cider vinegar to watch out for

While there are benefits to using apple cider vinegar, there are also downsides possible side effects to consider High acidity can lead to tooth enamel peeling that won’t come back once it’s gone. It can cause damage to the esophagus or throat if you drink it undiluted.

Here are some other possible side effects of apple cider vinegar:

• May cause hypokalemia (low potassium)
• May interact with diuretics, insulin and other medications
• May cause nausea or vomiting
• Can weaken tooth enamel
• In case of excessive consumption, it can cause burns of the esophagus (throat) or ulcers

Washing it down with water or juice not only makes ACV more palatable, but it can also reduce the risk of damage to your throat and teeth. A combination of one or two tablespoons with any can also cure indigestion.

Marisa MooreMBA, RDN, LD, registered dietitian nutritionist, also advises, “It’s important to remember that no food is a silver bullet. If you choose to add apple cider vinegar, do so safely and with a focus on maintaining a balanced whole diet for your overall health and well-being.”

How much apple cider vinegar should you drink per day?

The dosage of apple cider vinegar depends on the reason for its use. In general, Tee states, “I recommend 1 teaspoon to a tablespoon of ACV diluted in 6 to 8 ounces of warm water before meals.”

If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by adding it to your favorite dishes, especially dressings, vinaigrettes and even when making your own mayonnaise.

There are also many ready-made ones drinks with apple cider vinegar there that can make ACV taste better. You can find these drinks from brands like Bragg, Poppi, Remedy, and Sidekick Sodas. Local health supply stores and even grocery stores may carry them, so keep an eye out for apple cider vinegar drinks if you’re interested.

You can also add a cup or two to your bath for skin problems. You can make a wet wrap by mixing a tablespoon of ACV with a glass of water and then soaking gauze or cotton wool in the solution.

To use apple cider vinegar as a hair rinse, mix up to two tablespoons with a glass of water, then pour over your hair after shampooing. Wait five minutes, then rinse. It can be drying, so use it sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.

Result

Although some studies have found the benefits of apple cider vinegar, we need more research to definitively prove how beneficial ACV is. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol, and can prevent harmful bacteria from growing on foods. Consuming undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consumption can prevent damage to the teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and do a skin test before using it on your skin.

“Remember that the benefits of an overall healthy lifestyle (such as a nutritious and balanced diet, adequate hydration, regular physical activity/exercise, good sleep, stress management, etc.) are far greater than any single food, drink or supplement . “, concludes Tee. “There is no quick fix, and ACV is definitely not a miracle solution!”