Apple Cider Vinegar – Nutrition, Benefits, and Side Effects
Dr. Priyanka Marakini
July 5, 2022
Dr. Priyanka Marakini
July 5, 2022
White vinegar gives your Chinese food a tangy touch t, but its cousin, apple cider vinegar, can do much more than add flavour. It can give you a new you, with a slimmer waistline, luscious locks, glowing skin and a life free of nearly every ailment. The benefits of apple cider vinegar go a long way. This article talks about the many benefits of apple cider vinegar and incorporating them into your diet.
Apple cider vinegar has been touted as a “miracle potion” these days. Though the celebrity status is recent, the amber-coloured liquid has been working on the sidelines for a long now. However, the father of modern medicine, Hippocrates, had used it to treat his patients, and the bible discussed its potential.
Apple cider vinegar is the fermented juice made from crushed apples. It contains acetic acid and nutrients such as vitamin C and B vitamins.
The most popular use of apple cider vinegar is as a dressing on salads and cooking. However, people in different parts of the world use it as medicine. For example, it might help lower blood sugar levels by changing how our bodies absorb food from the gut. In addition, it might also prevent the breakdown of some foods.
The other use areas are treating obesity, diabetes, athletic performance, kidney stones, and many other purposes.
One tablespoon (15ml) of apple cider vinegar contains:
There is a long list of claims about the benefits of apple cider vinegar. However, most of these claims lack solid scientific backing. Some people experience positive effects, but many of these effects are not yet proven. However, apple cider vinegar contains natural bacteria, which may affect our gut bacteria.
Here are a few reasons to get home a bottle of this wonder vinegar:
The most significant advantage of apple cider vinegar is its ability to quell your appetite. Some studies reveal that consuming apple cider vinegar before eating can curb appetite. In addition, if you sip it with high-carb meals, it can make you feel fuller. However, there is no scientific evidence to back the claim.
A 2009 study reveals that obese individuals who consumed acetic acid (the main ingredient in apple cider vinegar) for 12 weeks experienced a noticeable decline in weight, abdominal fat and waist circumference.
Another successful use of apple cider vinegar is its ability to lower blood glucose levels. It is because the versatile ingredient improves insulin sensitivity and the body’s blood sugar response after meals. A 2007 study reveals that two tablespoons of vinegar at bedtime may lower fasting glucose by 4% to 6%.
Many nutritionists and researchers believe that apple cider vinegar can lower cholesterol and triglyceride levels. As a result, it might help you stay heart-healthy. The primary reason for the same is the antioxidant-rich properties. Apple cider vinegar contains the antioxidant chlorogenic acid that prevents LDL (bad) cholesterol particles from oxidising. That is a crucial step in the development of heart disease.
It also helps reduce blood pressure, another risk factor for cardiac problems. However, a majority of these studies involve rats. The only human evidence is a small-scale observational Harvard study that suggests that women who ate salads with vinegar had a reduced risk of heart disease.
Suppose you plan to indulge in a sinful meal that could bother your stomach, sip a glass of warm water with a teaspoon of apple cider vinegar half an hour before dining. The vinegar prevents acid reflux and has antibiotic properties that can fight bacterial infection. It also contains pectin, which calms intestinal spasms.
It may not be as acclaimed as ginger or honey, but proponents swear by apple cider vinegar for removing throat irritants. Mix a quarter cup with an equal quantity of warm water and gargle multiple times a day or sip a cup of hot water with a dash of apple cider vinegar and honey. The properties of apple cider vinegar help relieve throat and may soothe a sore throat.
Here’s another plus of having apple cider vinegar in your kitchen — it can double as a skin cream. Just dab it on your face with a cotton ball for a healthy glow. The natural alpha-hydroxy acids and acetic acid stimulate circulation, close pores and prevent acne. In addition, the multi-tasking ingredient also minimises the effect of blemishes, dry skin, psoriasis and eczema.
Add apple cider vinegar to your final rinse. The vinegar’s acidic properties help maintain the pH balance of your hair without depriving it of natural oils. As a result, it makes hair soft, smooth and shiny. Its antibacterial and antifungal constituents help treat scalp itch, dryness and dandruff, too.
Given below are general guidelines for you to add apple cider vinegar to your diet, safely and reasonably:
There are two sides to each coin. Unfortunately, with all the healthy claims citing the benefits of apple cider vinegar, there are some adverse effects.
Precautions of consuming apple cider vinegar (in respect to its interaction with drugs) are:
Apple cider vinegar has its benefits when taken in proper amounts carefully. You should know your medical condition thoroughly to prevent nutrient-drug interaction between medicines and apple cider vinegar. When taken in an adequate dosage and at the correct time, this magic vinegar may deliver its benefits. However, HealthifyMe does not claim any of these benefits, as we understand that the benefits are not yet backed by scientific evidence. Hence, we suggest you be careful with its usage.
A. Yes, you can. After diluting it with water, start with small amounts.
A. Weight loss, protecting heart health, good skin and hair are some of the claimed benefits of apple cider vinegar.
A. Dilute one tablespoon apple cider vinegar in 2 tablespoons of water and drink 15- 20 minutes before meals for weight loss. You can even add it to your salad dressing.
A. People who are on insulin and diuretics should not take apple cider vinegar.
A. Diabetics should have it at night. Non-diabetics should have it before meals. In both cases, you should dilute it with water.
A. It may help you in weight loss, good heart, hair and skin health.
A. Maximum 2 tablespoons diluted in a minimum of 4 tablespoons water.
A. Water should be double the amount of vinegar. The maximum amount of vinegar in a day is two tablespoons.
A. It helps in reducing waist circumference, hence reduction in belly fat.
A. There can be several reasons. However, the most common cause is an improper diluting ratio.
A. There are no scientific proofs to claim either way. But, as per some studies, it helps in the removal of harmful toxins. Hence is not bad for your liver.