Vinegar has a long history, dating back to at least 5,000 BC. Its many uses include preservation, flavoring, pickling, and medicine. It also has a rich history as a health aid in ancient Egypt, China and Greece.
Apple cider vinegar has antimicrobial and antioxidant properties, and there is research to back up at least some of the claims circulating about its wellness benefits.
Read on to learn about the potential health benefits of apple cider vinegar and the best dosage to use. For more content from the kitchen to wellness, here’s whether your nonstick cookware is safe to use and 11 foods you should not Be the master of your diet.
read more: 12 Best Probiotic Foods to Eat for Gut Health
What is apple cider vinegar?
When you combine apples, sugar and yeast and let it ferment, it makes apple cider vinegar. Over several weeks, the yeast will digest the sugar to make alcohol. Once this happens, natural bacteria will convert the alcohol into acetic acid, which gives apple cider vinegar its strong smell and taste.
When you buy apple cider vinegar you have two options: filtered and pasteurized or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother,” a mixture of bacteria and yeast. Some speculate that the mother provides health benefits, as it contains healthy bacteria and probiotics.
Apple cider vinegar can be used in the kitchen, around the house, and for your health by:
- Deodorizer
- Preservative
- dressing or vinaigrette
- Cleaner
- Facial toner
- Marinade
- Wash fruits and vegetables
- Denture cleaner
- Rinse the hair
- Dandruff treatment
- Weed killer
- mouthwash
4 Benefits of Apple Cider Vinegar
Although more research is needed, some small and medium-sized studies show the benefits of apple cider vinegar for some health problems and as a potential weight loss aid.
May help control blood sugar and diabetes
According to the Centers for Disease Control and Prevention, up to 95% of diabetics have type 2 diabetes. Type 2 diabetes is caused by insulin resistance, or the body’s inability to produce insulin.
Even if you don’t have diabetes, it’s best to keep blood sugar levels in the normal range. Studies have shown that apple cider vinegar can improve insulin response and lower blood sugar levels after meals.
Consuming apple cider vinegar before bed has also been shown to lower fasting blood sugar upon waking. Be sure to talk to your doctor before taking ACV if you have diabetes, especially if you are taking medication.
read more: The Atlantic Diet: Why Eating Whole, Local Foods Can Improve Your Health
Kills harmful bacteria
Those looking to preserve food naturally can consider using apple cider vinegar. It is a known pathogen killer, including microbes such as staph and candida.
Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from growing in food. Eating E. coli can cause food poisoning, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent it.
May lead to weight loss
Another benefit of apple cider vinegar that can be useful is its ability to help Weight loss. When taken before or during a meal, ACV helps with satiety (a feeling of fullness).
In one study, participants ate approximately 200 to 275 fewer calories when apple cider vinegar was combined with a meal. Over three months, participants who took one to two teaspoons of ACV per day lost as much as 3.7 pounds and reduced body fat.
Can improve cholesterol levels
High cholesterol and triglyceride levels can increase your risk of heart disease.
Including up to an ounce of apple cider vinegar in your day, along with a low-calorie diet, can lower total cholesterol and triglycerides while also raising HDL “good” cholesterol.
People with type 2 diabetes may also see positive results on their total cholesterol and triglyceride levels when adding half an ounce of ACV to their diet.
read more: 7 Money Saving Tips for Eating Healthily on a Budget
Possible side effects
Despite the benefits of using apple cider vinegar, there are also potential side effects to consider. High acidity can strip away tooth enamel, which once gone doesn’t come back. If you mix it and drink it, it can hurt your esophagus or throat.
Here are some other possible side effects of apple cider vinegar:
- May cause hypokalemia (low potassium level).
- May interact with diuretics, insulin and other medications
- Nausea or vomiting may occur
Watering it down with water or juice not only makes ACV tastier, but it can also reduce the risk of damage to your throat and teeth. A teaspoon or two mixed with either of the two also relieves stomach upset.
Apple Cider Vinegar Dose
The amount of apple cider vinegar you use depends on what you are using it for. Two teaspoons to two teaspoons is the usual dosage recommendation.
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 foods, especially when making dressings, vinaigrettes and even your own mayonnaise.
You can also add a cup or two to your bath for skin problems. A wet compress can be made by mixing a teaspoon of ACV in a cup of water, and then soaking a gauze or cotton pad in the solution.
To use apple cider vinegar as a hair rinse, mix two tablespoons with a cup of water, then pour over hair after shampooing. Wait 5 minutes, then rinse. It can be drying, so use it sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.
Bottom line
While some studies have found the benefits of apple cider vinegar, we need more research to definitively prove just how beneficial ACV is. It can help with weight loss, type 2 diabetes, control blood sugar and cholesterol, and it can also prevent the growth of harmful bacteria on food. Drinking apple cider vinegar undiluted can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consuming it can prevent damage to the teeth and throat. As with any natural remedy, talk to your doctor before using apple cider vinegar and do a skin test before using it on your skin.