Is apple cider vinegar good for you? Absolutely! Even before the recent surge in popularity, the extensive list of benefits of apple cider vinegar has been well-known for centuries.
It has been shown to help maintain blood sugar levels, promote weight loss, and even improve the appearance of acne and scars, among other benefits of apple cider vinegar. Additionally, consuming apple cider vinegar works excellently for the keto diet.
Apple cider vinegar varies in uses from soothing sunburns to promoting gut health. It is also used to alleviate cold symptoms and seasonal allergies, help with acid reflux, and support weight management.
What is apple cider vinegar?
Apple cider vinegar is a type of vinegar made from fermented apple cider, which has undergone fermentation to form probiotics and enzymes that promote health, providing much less sugar and fewer calories than apple cider or apple juice. In fact, it only takes one to two tablespoons of apple cider vinegar to experience its positive effects, and each tablespoon contains only three to five calories and has little sugar.
If you have concerns about maintaining weight or are trying to lose weight, it is safe to consume apple cider vinegar regularly.
Apple cider vinegar has been consumed for thousands of years. In fact, records show that apple juice was fermented into vinegar long before 5000 B.C.
Historically, apple cider vinegar has been used for a variety of different purposes, such as detoxifying the liver, purifying the blood, healing lymph nodes, and boosting immunity. In ancient Greece, Hippocrates even prescribed it mixed with a little honey to help treat coughs and colds.
In the 17th century, Europeans began using vinegar for medicinal purposes. They started preparing it in syrups and antiseptics and even used it as a gargle to kill germs.
Today, apple cider vinegar has re-entered the spotlight and is beginning to gain well-deserved recognition for its powerful health-promoting properties. Not only can it be used as a natural remedy to treat a variety of ailments, but it can also be added to salad dressings and marinades or used as a completely natural cleaning and disinfecting agent.
Benefits of Apple Cider Vinegar vs. Benefits of Apple Vinegar
So, what differentiates apple cider vinegar from apple vinegar, and can they be used interchangeably?
Apple cider is made from freshly pressed apples. It is similar to apple juice but is not filtered or processed in the same way.
Apple cider vinegar, on the other hand, is actually made from apple cider that has been fermented by yeast and bacteria, which converts the sugars into alcohol. It then goes through a second fermentation process in which the alcohol is converted into acetic acid.
This fermentation process accounts for many health benefits and is why apple cider vinegar can help lower cholesterol, maintain stable blood sugar levels, and alleviate acid reflux. Apple cider, on the other hand, may taste great but does not offer the same wealth of benefits.
Benefits
1. Regulates Blood Sugar Levels
The ability of apple cider vinegar to help maintain normal blood sugar levels is one of the most well-studied benefits of apple cider vinegar and can be useful for people with type 2 diabetes.
In a small study, it was found that consuming apple cider vinegar reduced blood sugar levels by an average of 31% after consuming white bread. Similarly, an animal study conducted in Iran showed that administering apple cider vinegar to diabetic rats for four weeks significantly reduced blood sugar levels.
Apple cider vinegar can also increase insulin sensitivity. Insulin is the hormone responsible for transporting sugar from the blood to tissues, where it can be used as fuel. Maintaining high insulin levels can lead to insulin resistance, which reduces its effectiveness and leads to increased blood sugar levels and diabetes.
A study in Diabetes Care suggests that the ingestion of apple cider vinegar significantly improved insulin sensitivity by up to 34% in those with type 2 diabetes or insulin resistance.
To keep blood sugar stable, try diluting one or two tablespoons of apple cider vinegar in 250 ml of water (a glass) and consuming it before meals. Additionally, make sure to moderate your carbohydrate intake, increase fiber and protein-rich foods, and engage in regular physical activity to further lower blood sugar levels.
2. Enhances Weight Loss
There is a lot of research confirming the benefits of apple cider vinegar for weight loss. In one study, consuming just two tablespoons of apple cider vinegar per day for 12 weeks led to a weight loss of nearly 4 kg, without any changes to diet or lifestyle.
Studies show that apple cider vinegar can also increase satiety, which can help reduce intake and enhance weight loss. In fact, one study showed that consuming apple cider vinegar effectively reduced total caloric intake by up to 275 calories throughout the day.
However, just because apple cider vinegar helps with weight loss does not mean it should be used as a quick fix on its own.
To truly lose weight in a healthy way, make sure to use apple cider vinegar in combination with a balanced diet and an active lifestyle.
3. Lowers Cholesterol
Cholesterol is a fat-like substance that can accumulate in arteries, causing them to narrow and harden. High cholesterol in the blood puts pressure on the heart, forcing it to work harder to pump blood throughout the body.
Apple cider vinegar can promote heart health by helping to maintain low cholesterol levels. The aforementioned animal study in Iran showed that supplementing rats with apple cider vinegar was able to reduce LDL cholesterol and triglycerides while increasing beneficial HDL cholesterol.
In addition to including one or two tablespoons of apple cider vinegar in your diet daily, other ways to quickly reduce cholesterol include minimizing sugar and refined carbohydrate intake, including a good variety of healthy fats in your diet, and consuming several servings of fish each week.
4. Improves Skin Health
Apple cider vinegar not only affects internal health. It has also been shown to treat acne and reduce scars.
Certain strains of bacteria often contribute to the development of acne. Vinegar is well-known for its antibacterial properties and has been proven effective against many strains of harmful bacteria.
Apple cider vinegar also contains specific components such as acetic acid, lactic acid, succinic acid, and citric acid, all of which have been shown to inhibit the growth of Propionibacterium acnes, the specific strain of bacteria responsible for causing acne.
These beneficial components can also reduce scars. A study in the Journal of Cosmetic Dermatology in the USA showed that treating acne scars with lactic acid for three months led to improvements in texture, pigmentation, and appearance of the treated skin, as well as lightening of the scars.
Incorporating probiotic foods into your diet, using healing masks and toners, and keeping the skin well-hydrated are a few other effective home remedies for acne.
5. Reduces Blood Pressure
High blood pressure is a major risk factor for heart disease. It forces the heart to work harder, leading to weakening and damage to the heart muscle over time.
Apple cider vinegar helps improve blood pressure, keeping the heart healthy and strong. An animal study conducted in Japan showed that administering acetic acid, the main component of vinegar, led to a decrease in blood pressure. Another animal study had similar results, demonstrating that vinegar effectively blocked the actions of a specific enzyme that increases blood pressure.
Other natural ways to reduce blood pressure include increasing magnesium and potassium intake, increasing fiber intake, and replacing processed foods with whole foods.
6. Alleviates Acid Reflux Symptoms
Gastroesophageal reflux disease, also known as GERD or acid reflux, is a condition characterized by the backflow of stomach acid into the esophagus, causing symptoms such as heartburn, belching, and nausea.
Acid reflux is often the result of low stomach acid levels. If this is the case for you, consuming apple cider vinegar may help alleviate acid reflux symptoms by introducing more acid into the digestive tract to prevent acid reflux.
A case study involving a 73-year-old woman with Parkinson’s disease who suffered from chronic acid reflux and constipation found that a combination of apple cider vinegar, DGL licorice, and a probiotic and magnesium supplement led to a 50% improvement in acid reflux after five days and complete resolution of symptoms after one month.
For best results, dilute one to two tablespoons of apple cider vinegar in a glass of 250 ml of water and drink it just before eating. Additionally, don’t forget to follow an acid reflux diet rich in vegetables, healthy fats, and fermented foods to further reduce symptoms.
What is it good for? (Uses)
Now that you know how healthy apple cider vinegar is for you, what are the best ways to use it? Check out these 30 uses for apple cider vinegar so you can take advantage of its benefits:
1. Improves Gut Health
Opting for organic, raw apple cider vinegar adds a healthy dose of beneficial bacteria to your diet. This bacteria can improve digestive health and provide a range of additional benefits to gut bacteria, such as increased immunity and improved ability to digest and absorb nutrients.
Incorporate one to two tablespoons into your daily diet along with other fermented foods like kombucha or kefir for best results.
2. Soothes Sunburns
If you’ve spent a little too much time in the sun, apple cider vinegar is an excellent natural remedy for soothing dry and sunburned skin. Add a cup of apple cider vinegar plus 1/4 cup of coconut oil and a few drops of lavender essential oil to a warm bath and soak to relieve sunburns.
3. Regulates Blood Sugar
Apple cider vinegar benefits blood sugar levels and can even increase insulin sensitivity. Try making a drink with apple cider vinegar by diluting one or two tablespoons in a cup of water and consuming it before meals to keep blood sugar levels steady.
4. Fights Fungal Infections
Fungal infections like athlete’s foot, toenail fungus, or yeast infections can be treated with a soak using apple cider vinegar. Creating an antifungal spray is one of the most effective uses of apple cider vinegar.
Combined with other antifungal ingredients, it can reduce symptoms and provide quick relief.
5. Improves Skin Health
The benefits of apple cider vinegar for skin include treating acne and reducing scars. Known for its antibacterial and healing properties, apple cider vinegar benefits skin health by destroying the strains of bacteria that cause acne.
Try a toner with apple cider vinegar to help improve skin health.
6. Improves Circulation
Some studies have found that applying apple cider vinegar to varicose veins may help reduce symptoms. Try combining it with witch hazel and massaging in a circular motion to improve circulation and alleviate symptoms.
7. Treats Warts
Want to get rid of a wart that won’t go away? Try soaking a cotton ball in apple cider vinegar, applying it directly to the wart, and covering it with a bandage overnight.
While it may take some time, repeating this a few times can cause the wart to fall off eventually.
8. Soothes Poison Ivy Rashes
Apple cider vinegar is a natural remedy that can help soothe a rash caused by poison ivy. This is due to its potassium content, which can help reduce swelling associated with poison ivy.
Try applying a tablespoon directly to the skin several times a day until it heals.
9. Kills Insects and Fleas
If your dog or cat can’t stop scratching, ditch the chemical-laden flea killers and try this natural remedy instead. Mix equal parts water and apple cider vinegar in a spray bottle and apply to their fur once a day until the fleas are gone.
You can also try making your own insect repellent and applying it to your skin to fight off pesky bugs.
10. Protects Against Seasonal Allergies
Many people use apple cider vinegar as a natural remedy for seasonal allergies. The healthy bacteria found in this vinegar can promote immunity and support healthy lymphatic drainage to eliminate seasonal allergies.
Try drinking two tablespoons diluted in water the next time your allergies flare up.
11. Acts as a Natural Deodorant
The armpits are a great breeding ground for bacteria, which can lead to worsening body odor. Apple cider vinegar has strong antibacterial properties and is an excellent natural deodorant.
One of the simplest uses of apple cider vinegar is to take a little on your fingers and apply it under your arms to help neutralize odor and keep you smelling fresh.
12. Keeps Hair Shiny
For dull or dry hair, try using apple cider vinegar. Making a rinse for hair with apple cider vinegar prevents dryness, makes it smell great, and helps hair stay shiny and healthy.
13. Aids in Weight Loss
Apple cider vinegar can boost satiety and curb cravings to kickstart weight loss. There are many options, but one of the easiest is to make a weight loss drink with apple cider vinegar by adding a dose of vinegar to your favorite green smoothie recipes.
14. Reduces Acid Reflux and Heartburn
Many people experience acid reflux due to low stomach acidity. Apple cider vinegar can help increase stomach acid levels to prevent reflux into the esophagus and reduce heartburn symptoms.
It works best if you drink apple cider vinegar just before meals. Dilute a tablespoon or two in a cup of water and drink to combat acid reflux.
15. Balances pH Levels
Although acetic acid, the main component of apple cider vinegar, is acidic, it has an alkalizing effect on the body. A few tablespoons of vinegar a day can help keep your pH levels balanced to support optimal health.
16. Acts as a Cleaning Agent
Mixing equal parts apple cider vinegar with water to create a completely natural household cleaning product is one of the easiest and most effective uses of apple cider vinegar. Due to its antibacterial properties, it is perfect for killing germs and keeping your home clean.
17. Whitens Teeth
Apple cider vinegar can even brighten your smile and whiten teeth naturally. For best results, try brushing with a little vinegar and rinsing.
Keep in mind that overdoing it can erode enamel, so use a moderate amount and avoid excessive use.
18. Alleviates Cold Symptoms
If you feel a cold coming on, a few tablespoons of apple cider vinegar can be a useful natural remedy for colds to quickly alleviate symptoms. This is because vinegar contains beneficial bacteria that can help boost your immune system quickly.
19. Lowers Blood Pressure
It has been shown that acetic acid, the main component of apple cider vinegar, reduces blood pressure and helps improve heart health. For best results, dilute a tablespoon of apple cider vinegar in a cup of water and consume three times a day to help lower blood pressure.
20. Aids in Detoxification
Apple cider vinegar can help balance pH, encourage lymphatic drainage, and improve circulation, making it an excellent tool when it comes to detoxification. The typical dose of apple cider vinegar is one to two tablespoons mixed with water several times a day.
21. Soothes Sore Throat
With its strong antibacterial properties, apple cider vinegar can soothe the throat to help you feel better.
However, make sure to dilute apple cider vinegar with water to maximize results and prevent acidity.
22. May Help Remove Chemical Residues
Many people wash fruits and vegetables with apple cider vinegar instead of water due to its ability to kill bacteria and prevent foodborne illnesses. Some also use it to remove chemical residues and reduce exposure to pesticides, although more research is needed to determine if this is more effective than water alone.
23. Extends Shelf Life
Due to its acidic pH, apple cider vinegar is often used as an effective food preservative, helping to extend shelf life by killing bacteria and preventing food spoilage. Try using apple cider vinegar to pickle your favorite vegetables, such as cucumbers, carrots, radishes, or zucchini, by boiling the vinegar with water, salt, and sugar, and then mixing with your favorite herbs and spices.
24. Keeps Dishes Clean
Adding apple cider vinegar to your dish soap when washing dishes can be an easy and effective way to kill bacteria and keep dishes clean. If you use a dishwashing machine, some even recommend adding it directly to the water a few minutes after starting to enhance its germ-killing effects.
25. Adds Flavor to Homemade Salad Dressings
Apple cider vinegar can bring a burst of flavor to your favorite homemade dressings and vinaigrettes. Simply mix it with a little olive oil, salt, pepper, and spices for an easy way to dress your salads.
26. Fights Dandruff
For an easy alternative to chemical-laden shampoos and conditioners used to target dandruff, try apple cider vinegar. It is believed that massaging it into the scalp helps inhibit the growth of Malassezia, a specific strain of fungus that contributes to dandruff, dry scalp, and the itching that comes with it.
27. Promotes Oral Hygiene
Some claim that apple cider vinegar can help combat bad breath by killing harmful bacteria in the mouth. Use it as a mouthwash by diluting a tablespoon in a cup of water and swishing it around your mouth once or twice a day.
28. Great for Baths
In addition to keeping skin healthy and clear as a natural toner, many add apple cider vinegar to bath bombs to improve circulation, support hair and skin health, and combat odors naturally. Ideally, add about one or two cups of vinegar to a detox bath and let it soak for 20-30 minutes. Then, make sure to take a shower to help rinse off any excess vinegar from your skin.
29. Stops Hiccups
For an easy natural remedy for hiccups, try combining a tablespoon of sugar with just a few drops of apple cider vinegar. The sour taste of the vinegar mixed with the coarse texture of the sugar is believed to help alleviate hiccups by triggering a specific set of nerves responsible for the contractions that cause them.
30. Kills Weeds Naturally
Great news for gardeners—you can use apple cider vinegar as a natural, pet-friendly herbicide to help protect your plants. There are many resources available for making herbicide with apple cider vinegar, but it is typically used alone or mixed with salt, lemon juice, or even essential oils and sprayed directly on weeds.
Make sure to spray carefully and avoid healthy plants.
Risks and Side Effects
While consuming apple cider vinegar is healthy and safe for most people, consuming it in large quantities can lead to some negative health effects.
What are the side effects of consuming apple cider vinegar daily?
Some of the most commonly reported side effects of apple cider vinegar include erosion of tooth enamel, throat or skin burns, and decreased potassium levels. Always make sure to dilute vinegar in water instead of drinking it straight to prevent negative side effects.
You should also start with a small dose to assess your tolerance.
If you are taking blood sugar medications, consult your doctor before using apple cider vinegar. Since apple cider vinegar can help lower blood sugar, you may need to adjust your diabetes medication dosage to prevent hypoglycemia symptoms.
While there is limited research available on the effects of apple cider vinegar on bone loss, a case study found that consuming large amounts caused low potassium levels and a decrease in bone formation due to high acidity. Therefore, it is important to keep your intake moderate and avoid consuming very large amounts to prevent negative side effects.
In conclusion, while there is a wide range of uses for apple cider vinegar, it should not be viewed as a quick fix or remedy when it comes to your health. Instead, it should be associated with a nutritious diet and a healthy lifestyle to truly see results and the best benefits.
