What are the key benefits of apple cider vinegar. How does it impact weight loss, blood sugar, and cholesterol levels. Can apple cider vinegar help with diabetes symptoms. What role does acetic acid play in its health effects. Is apple cider vinegar effective as a natural preservative.

The Nutritional Profile of Apple Cider Vinegar

Apple cider vinegar has gained significant attention in recent years for its potential health benefits. While it may not be a nutritional powerhouse, it does contain some beneficial compounds that contribute to its purported effects. The primary active ingredient in apple cider vinegar is acetic acid, which gives it its characteristic sour taste and pungent odor. Typically, apple cider vinegar contains 5-6% acetic acid.

Organic, unfiltered varieties of apple cider vinegar also contain a substance known as “mother,” which consists of strands of proteins, enzymes, and beneficial bacteria. This gives the vinegar a cloudy appearance and is believed by some to be responsible for many of its health benefits, although scientific evidence to support this claim is currently lacking.

While apple cider vinegar is not particularly rich in vitamins or minerals, high-quality brands may contain small amounts of amino acids and antioxidants. These components, along with acetic acid, are thought to contribute to the potential health benefits of apple cider vinegar.

Antimicrobial Properties: Nature’s Disinfectant

One of the most well-established benefits of apple cider vinegar is its antimicrobial properties. Vinegar, including apple cider vinegar, has been used for centuries as a natural disinfectant and cleaning agent. The acetic acid in vinegar has been shown to effectively kill various pathogens, including certain strains of bacteria.

Historically, vinegar has been employed for a variety of purposes, including:

• Cleaning and disinfecting surfaces
• Treating nail fungus
• Addressing lice infestations
• Managing warts
• Alleviating ear infections

Interestingly, Hippocrates, often referred to as the father of modern medicine, used vinegar to clean wounds over 2,000 years ago. This ancient practice highlights the long-standing recognition of vinegar’s antimicrobial properties.

Is apple cider vinegar effective as a food preservative. Research has demonstrated that apple cider vinegar can inhibit the growth of bacteria such as E. coli, thereby helping to prevent food spoilage. This makes it a natural and potentially effective food preservative, offering an alternative to synthetic preservatives for those seeking more natural food storage solutions.

Blood Sugar Regulation: A Promising Aid for Diabetes Management

One of the most compelling potential applications of apple cider vinegar is its role in helping to manage type 2 diabetes. This condition is characterized by elevated blood sugar levels, either due to insulin resistance or an inability to produce sufficient insulin. However, the benefits of maintaining healthy blood sugar levels extend beyond those with diabetes, as some researchers believe that chronically high blood sugar may contribute to accelerated aging and various chronic diseases.

How does apple cider vinegar impact blood sugar levels. Several studies have investigated the effects of apple cider vinegar on glycemic control:

• A 2019 clinical trial suggested that consuming apple cider vinegar may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia.
• A 2021 review of clinical trials found that apple cider vinegar consumption may improve glycemic status in adults, although the authors emphasized the need for more extensive studies to fully understand its potential benefits.
• Other human studies have indicated that vinegar may enhance insulin function and reduce blood sugar levels following meals.

While these findings are promising, it’s crucial to note that apple cider vinegar should not be considered a replacement for medical treatment. The National Centers for Complementary and Integrative Health (NCCIH) emphasizes the importance of not substituting unproven health products for established medical treatments.

Precautions for Blood Sugar Management

Although apple cider vinegar is generally recognized as safe, individuals taking blood-sugar-lowering medications should consult with a healthcare provider before significantly increasing their vinegar intake. This precaution helps prevent potential interactions between the vinegar and medications that could lead to dangerously low blood sugar levels.

Weight Loss Support: Can Apple Cider Vinegar Aid in Shedding Pounds?

The potential of apple cider vinegar to support weight loss efforts has garnered significant interest. Several human studies have explored the impact of vinegar consumption on factors related to weight management, with some promising results.

How might apple cider vinegar contribute to weight loss. Research suggests two primary mechanisms:

1. Increased Satiety: Studies indicate that vinegar consumption may enhance feelings of fullness, potentially leading to reduced calorie intake.
2. Appetite Suppression: Some research has observed a decrease in snacking behavior following apple cider vinegar consumption.

A review of existing research noted that in short-term studies, participants who consumed apple cider vinegar with a meal containing solid foods experienced appetite suppression for up to 120 minutes post-meal. Furthermore, these individuals tended to snack less for 3 to 24 hours after consuming the apple cider vinegar.

However, it’s important to approach these findings with a balanced perspective. The same review found that longer-term studies showed no consistent relationship between apple cider vinegar consumption and appetite suppression. Additionally, sustainable weight loss typically results from comprehensive lifestyle changes rather than the addition or subtraction of a single food or ingredient.

Cholesterol Management: Exploring the Potential Cardiovascular Benefits

The impact of apple cider vinegar on cholesterol levels has been a subject of scientific inquiry, with some studies suggesting potential cardiovascular benefits. While more research is needed to draw definitive conclusions, preliminary findings offer intriguing insights into how apple cider vinegar might influence lipid profiles.

Can apple cider vinegar help lower cholesterol levels. Some studies have reported promising results:

• A 2012 study published in Life Science Journal found that consuming apple cider vinegar led to a significant reduction in total cholesterol and triglyceride levels in rats with and without diabetes.
• Another study, published in the Journal of Membrane Biology in 2008, observed that apple cider vinegar consumption increased the expression of genes involved in fatty acid oxidation, potentially contributing to improved lipid metabolism.

While these animal studies provide a foundation for understanding the potential effects of apple cider vinegar on cholesterol, it’s crucial to note that more human studies are needed to confirm these benefits and determine appropriate dosages for cholesterol management.

Mechanisms of Action

The potential cholesterol-lowering effects of apple cider vinegar may be attributed to several mechanisms:

1. Increased Bile Production: Some researchers hypothesize that apple cider vinegar may stimulate bile production, which could help emulsify fats and promote their excretion.
2. Antioxidant Activity: The antioxidants present in apple cider vinegar may help reduce oxidative stress, which is associated with elevated cholesterol levels.
3. Improved Insulin Sensitivity: By potentially enhancing insulin sensitivity, apple cider vinegar may indirectly influence lipid metabolism and cholesterol levels.

Antioxidant Properties: Combating Oxidative Stress

Apple cider vinegar contains various bioactive compounds, including polyphenols and other antioxidants, which may contribute to its potential health benefits. Antioxidants play a crucial role in neutralizing harmful free radicals and reducing oxidative stress in the body.

How do the antioxidants in apple cider vinegar benefit health. The potential effects include:

• Protection against cellular damage
• Support for overall cardiovascular health
• Potential reduction in inflammation
• Possible enhancement of immune function

A study published in the Journal of Food Science in 2014 found that apple cider vinegar exhibited significant antioxidant activity, with the ability to scavenge free radicals and chelate metal ions. This antioxidant capacity may contribute to the overall health-promoting effects of apple cider vinegar.

Polyphenols in Apple Cider Vinegar

The polyphenols present in apple cider vinegar, particularly chlorogenic acid, have been the subject of scientific interest. Chlorogenic acid is known for its antioxidant properties and has been associated with various potential health benefits, including improved glucose metabolism and cardiovascular health.

While the concentration of polyphenols in apple cider vinegar may be relatively low compared to some other foods, regular consumption could contribute to an overall antioxidant-rich diet, potentially offering cumulative benefits over time.

Digestive Health: Supporting Gut Function

Apple cider vinegar has long been touted as a digestive aid in traditional medicine practices. While scientific research in this area is still emerging, there are several potential mechanisms by which apple cider vinegar might support digestive health.

How might apple cider vinegar benefit digestive function. Some potential effects include:

1. Prebiotic Properties: The pectin content in apple cider vinegar may act as a prebiotic, supporting the growth of beneficial gut bacteria.
2. Improved Digestion: The acetic acid in apple cider vinegar may help stimulate the production of digestive enzymes, potentially enhancing nutrient absorption.
3. Reduced Bloating: Some anecdotal reports suggest that apple cider vinegar may help alleviate symptoms of bloating and indigestion.

A study published in Scientific Reports in 2018 found that acetic acid, the main component of apple cider vinegar, could promote the growth of beneficial Lactobacillus and Bifidobacterium species in the gut. These bacteria are associated with improved digestive health and immune function.

Potential for Treating Acid Reflux

Interestingly, despite its acidic nature, some people report relief from acid reflux symptoms after consuming diluted apple cider vinegar. One theory suggests that this effect may be due to apple cider vinegar’s potential to improve the tone of the lower esophageal sphincter, preventing acid backflow. However, it’s important to note that scientific evidence supporting this use is limited, and individuals with persistent acid reflux should consult a healthcare provider for appropriate treatment.

Skin Health: Exploring Topical Applications

While much of the focus on apple cider vinegar has been on its internal use, there is growing interest in its potential benefits for skin health when applied topically. Anecdotal reports and some preliminary research suggest that apple cider vinegar may have applications in managing various skin conditions.

What skin issues might benefit from apple cider vinegar application. Some potential uses include:

• Acne management
• Balancing skin pH
• Soothing sunburns
• Addressing fungal infections

The antimicrobial properties of apple cider vinegar may contribute to its potential effectiveness in managing acne and other skin infections. Additionally, its acidic nature could help restore the skin’s natural pH balance, which is important for maintaining a healthy skin barrier.

Precautions for Topical Use

While apple cider vinegar may offer benefits for some skin conditions, it’s crucial to exercise caution when applying it topically. Undiluted apple cider vinegar can be harsh and potentially irritating to the skin. To minimize the risk of adverse reactions, consider the following precautions:

1. Always dilute apple cider vinegar before applying it to the skin.
2. Perform a patch test on a small area of skin before more extensive application.
3. Avoid applying apple cider vinegar to open wounds or sensitive areas.
4. Discontinue use if any irritation or adverse reactions occur.

As with any new skincare regimen, it’s advisable to consult with a dermatologist or healthcare provider, especially if you have pre-existing skin conditions or sensitivities.

6 Benefits of Apple Cider Vinegar

Research suggests that apple cider vinegar may have beneficial health properties, including antimicrobial and antioxidant effects.

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and natural medicine. It may have some health benefits.

These may include:

• aiding weight loss
• reducing cholesterol
• lowering blood sugar levels
• improving the symptoms of diabetes

However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

This article examines the evidence behind six possible health benefits of apple cider vinegar.

Acetic acid is vinegar’s primary active compound, giving it its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid (1).

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.

Some people believe the mother is responsible for most of its health benefits, although no studies currently support this.

While apple cider vinegar does not contain many vitamins or minerals, quality brands may contain some amino acids and antioxidants (1).

SUMMARY

Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.

Vinegar can help kill pathogens, including some strains of bacteria (2, 3).

People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.

Vinegar is also a food preservative. Studies show it inhibits bacteria like E. coli from growing in and spoiling food (3, 4).

If you’re looking for a natural way to preserve your food, apple cider vinegar could help.

Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.

SUMMARY

The main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.

To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin (5).

However, people without diabetes can also benefit from keeping their blood sugar levels in the typical range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases (6).

The most effective and healthful way to regulate blood sugar levels is to eat a balanced diet low in refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.

A 2019 clinical trial suggests apple vinegar consumption may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia (7).

A 2021 review of clinical trials found that ACV consumption may benefit glycemic status in adults. But the studies’ authors note that the finding should be interpreted with caution, as more extensive studies are still needed to better understand apple cider vinegar’s potential benefits (8).

Other human studies determined that vinegar may improve insulin function and lower blood sugar levels after meals (9, 10).

The National Centers for Complementary and Integrative Health (NCCIH) says it’s important that people do not replace medical treatment with unproven health products (11).

Apple cider vinegar is generally recognized as safe. But if you’re taking blood-sugar-lowering medications, talk with a doctor before increasing your vinegar intake.

SUMMARY

Apple cider vinegar has shown promise in improving insulin sensitivity and helping lower blood sugar responses after meals.

Perhaps surprisingly, studies show that vinegar could help people lose weight.

Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight.

One review of research noted that in short-term studies, when participants consumed apple cider vinegar with a meal containing solid foods, they experienced appetite suppression for 120 minutes after the meal. They also snacked less for 3 to 24 hours after consuming the apple cider vinegar (12).

However, the longer-term studies they reviewed showed no relationship between apple cider vinegar and appetite suppression (12).

That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. Long-term weight loss is created by adopting helpful and supportive diet and lifestyle habits.

Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

SUMMARY

Some studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.

Heart disease is one of the leading causes of death (13).

Several biological factors can affect your risk for heart disease.

Research suggests that vinegar could possibly improve some of them. But many studies on apple cider vinegar’s benefits were conducted in animals, which may not reflect the benefits in humans.

A 2020 review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides, and total cholesterol (14).

A 2021 review of research in humans found that apple cider vinegar may benefit total cholesterol levels (8).

But both reviews pointed to limitations in the quality and size of research available to support these claims.

Researchers need to do more studies before reaching any strong conclusions.

SUMMARY

Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.

Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema.

The skin is naturally slightly acidic. But it may be less acidic in people with eczema. Using diluted topical apple cider vinegar topically may help rebalance the skin’s natural pH, improving the protective skin barrier (15, 16).

On the other hand, alkaline soaps and cleansers could irritate eczema, prompting a flare-up (17).

Given its antibacterial properties, diluted apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.

Some people use diluted apple cider vinegar in a face wash or toner. The idea is that it can kill bacteria and prevent spots.

However, one study of 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation (18).

Talk with a doctor before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.

SUMMARY

Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections in theory. But more studies are needed to know how safe and effective this remedy is.

The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings and homemade mayonnaise.

Some people also like to dilute it in water and drink it as a beverage. Standard dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) per day mixed in a large glass of water.

It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.

Some dietitians recommend using organic, unfiltered apple cider vinegar that contains “mother.”

Read more about the correct dosage of apple cider vinegar here.

SUMMARY

A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.

Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.

Unfortunately, there’s little research to support most claims about its health benefits.

That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.

Apple cider vinegar appears safe when diluted as long as you don’t take excessive amounts of it.

It also has various other non-health–related uses, including as a natural hair conditioner, skin care product, and cleaning agent.

Read this article in Spanish

6 Benefits of Apple Cider Vinegar

Research suggests that apple cider vinegar may have beneficial health properties, including antimicrobial and antioxidant effects.

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and natural medicine. It may have some health benefits.

These may include:

• aiding weight loss
• reducing cholesterol
• lowering blood sugar levels
• improving the symptoms of diabetes

However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

This article examines the evidence behind six possible health benefits of apple cider vinegar.

Acetic acid is vinegar’s primary active compound, giving it its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar’s health benefits. Cider vinegars are 5–6% acetic acid (1).

Organic, unfiltered apple cider vinegar also contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.

Some people believe the mother is responsible for most of its health benefits, although no studies currently support this.

While apple cider vinegar does not contain many vitamins or minerals, quality brands may contain some amino acids and antioxidants (1).

SUMMARY

Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.

Vinegar can help kill pathogens, including some strains of bacteria (2, 3).

People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.

Vinegar is also a food preservative. Studies show it inhibits bacteria like E. coli from growing in and spoiling food (3, 4).

If you’re looking for a natural way to preserve your food, apple cider vinegar could help.

Anecdotal reports also suggest that diluted apple cider vinegar could help with acne when applied to the skin, but there doesn’t seem to be any strong research to confirm this.

SUMMARY

The main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.

To date, one of the most convincing applications of vinegar is helping treat type 2 diabetes.

Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin (5).

However, people without diabetes can also benefit from keeping their blood sugar levels in the typical range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases (6).

The most effective and healthful way to regulate blood sugar levels is to eat a balanced diet low in refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.

A 2019 clinical trial suggests apple vinegar consumption may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia (7).

A 2021 review of clinical trials found that ACV consumption may benefit glycemic status in adults. But the studies’ authors note that the finding should be interpreted with caution, as more extensive studies are still needed to better understand apple cider vinegar’s potential benefits (8).

Other human studies determined that vinegar may improve insulin function and lower blood sugar levels after meals (9, 10).

The National Centers for Complementary and Integrative Health (NCCIH) says it’s important that people do not replace medical treatment with unproven health products (11).

Apple cider vinegar is generally recognized as safe. But if you’re taking blood-sugar-lowering medications, talk with a doctor before increasing your vinegar intake.

SUMMARY

Apple cider vinegar has shown promise in improving insulin sensitivity and helping lower blood sugar responses after meals.

Perhaps surprisingly, studies show that vinegar could help people lose weight.

Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight.

One review of research noted that in short-term studies, when participants consumed apple cider vinegar with a meal containing solid foods, they experienced appetite suppression for 120 minutes after the meal. They also snacked less for 3 to 24 hours after consuming the apple cider vinegar (12).

However, the longer-term studies they reviewed showed no relationship between apple cider vinegar and appetite suppression (12).

That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. Long-term weight loss is created by adopting helpful and supportive diet and lifestyle habits.

Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.

Apple cider vinegar only contains about three calories per tablespoon, which is very low.

SUMMARY

Some studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.

Heart disease is one of the leading causes of death (13).

Several biological factors can affect your risk for heart disease.

Research suggests that vinegar could possibly improve some of them. But many studies on apple cider vinegar’s benefits were conducted in animals, which may not reflect the benefits in humans.

A 2020 review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides, and total cholesterol (14).

A 2021 review of research in humans found that apple cider vinegar may benefit total cholesterol levels (8).

But both reviews pointed to limitations in the quality and size of research available to support these claims.

Researchers need to do more studies before reaching any strong conclusions.

SUMMARY

Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.

Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema.

The skin is naturally slightly acidic. But it may be less acidic in people with eczema. Using diluted topical apple cider vinegar topically may help rebalance the skin’s natural pH, improving the protective skin barrier (15, 16).

On the other hand, alkaline soaps and cleansers could irritate eczema, prompting a flare-up (17).

Given its antibacterial properties, diluted apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.

Some people use diluted apple cider vinegar in a face wash or toner. The idea is that it can kill bacteria and prevent spots.

However, one study of 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation (18).

Talk with a doctor before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.

SUMMARY

Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections in theory. But more studies are needed to know how safe and effective this remedy is.

The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It’s a simple addition to foods like salad dressings and homemade mayonnaise.

Some people also like to dilute it in water and drink it as a beverage. Standard dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) per day mixed in a large glass of water.

It’s best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects, including tooth enamel erosion and potential drug interactions.

Some dietitians recommend using organic, unfiltered apple cider vinegar that contains “mother.”

Read more about the correct dosage of apple cider vinegar here.

SUMMARY

A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.

Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.

Unfortunately, there’s little research to support most claims about its health benefits.

That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.

Apple cider vinegar appears safe when diluted as long as you don’t take excessive amounts of it.

It also has various other non-health–related uses, including as a natural hair conditioner, skin care product, and cleaning agent.

Read this article in Spanish

minus 5 kg in 5 days

Apple cider vinegar in certain doses can really be useful: to a certain extent, it regulates acid-base metabolism and improves the secretory function of the stomach. Stimulation of metabolic processes in the body, as a rule, increases efficiency, a person has a feeling of lightness. And if you manage to lose three to five kilograms in a week, then your mood improves.

However, not everything is so simple and safe in this “power system”. Apple cider vinegar contains 7% acid – in fact, it starts the processes that promote weight loss. But besides the benefits, acid can cause considerable harm to the body: disrupt the acid-base balance, damage the gastric mucosa, spoil tooth enamel.

Why is apple cider vinegar useful?

In addition to the fact that in healthy people this acidic product starts the metabolism and improves digestive processes, it also reduces appetite. In addition, an acidic environment reduces the number of pathogenic bacteria and fungi in the gastrointestinal tract and normalizes the microflora.

Natural apple cider vinegar contains a lot of useful trace elements: magnesium, calcium, potassium, iron, sodium. It also contains organic acids – glycolic, malic, as well as citric and acetic.

Apple cider vinegar is also a natural anti-inflammatory agent. By the way, many useful properties of apple cider vinegar are still not fully understood: it is known that it just works – and that’s it!

How to make your own apple cider vinegar, read here.

How to lose weight on apple cider vinegar?

Before embarking on such a diet, make sure that you are absolutely healthy. The main contraindications are from the gastrointestinal tract. Therefore, you can lose weight on vinegar only if you have neither gastritis, nor a stomach or duodenal ulcer, nor problems with the intestines. The diet is not suitable even if you suffer from high acidity, suffer from reflux (heartburn). Have you faced similar problems? The vinegar diet, alas, does not suit you.

Vinegar must be diluted: 1 teaspoon to 1 glass of water. And drink this solution at the rate – for 30 kg of weight 1 glass of “acetic water” – this is how the mechanism of weight loss starts.

You can lose weight for three days: drink vinegar water before each meal. At the same time, this will help fill the stomach, and the appetite will no longer be so brutal. On the second day, you need to add a couple more doses: in the morning and in the evening before bedtime, in total – 1 liter. Many advise drinking vinegar on an empty stomach, but you should not do this – even diluted acid can harm the walls of the esophagus and stomach. The third day is unloading on apples: you can drink water with apple cider vinegar when you want, plus eat 3-4 apples a day. The most difficult thing is to hold out on this particular day, it is the most “hungry”.

We repeat: even if you are confident in your health, you must follow the following rules:

• Drink only diluted vinegar.
• Drink only natural apple cider vinegar (homemade is best).
• Drink diluted vinegar only after meals, never on an empty stomach.
• Rinse your mouth with water after each use of vinegar – this will help you avoid problems with your teeth.
• Discontinue at the first warning signs vinegar and see a gastroenterologist.

Alarming symptoms can be pain or just discomfort in the stomach, aching pain on the right under the ribs, bloating and pain when pressing on the stomach, nausea, lack of appetite during the day.

Well, the most important thing. No magical remedy is magical in and of itself. All nutritionists who recommend a vinegar diet to their patients also advise them to eat less fatty meat and fish, butter, white bread, pastries, pasta, white polished rice, alcohol and sweets, drink enough mineral water – up to 2 liters per day. And of course, do not lie on the couch all these days: walk more, run around the park, sign up for a pool or dance. The effect will only be more noticeable!

benefits and harms for the body of men, women, children

This acidic product, which will be discussed in the article, is formed during the fermentation of apple juice. At the first stage, cider is obtained – apple wine, and at the second stage, acetic bacteria interact with oxygen and oxidize the drink, forming vinegar.

Apple cider vinegar is loved not only for its pleasant smell, but also for its unique health benefits. But is this product really as useful as it is usually praised, and can apple cider vinegar harm the body? We will try to answer these and other questions.

The history of apple cider vinegar

It first appeared by accident: air got into a bottle of wine, people noticed that the product had changed, and over time figured out how to use it. Due to hygiene issues and the lack of boiled fresh water, vinegar began to be used as a disinfectant and cleanser. Practical: the smell of vinegar quickly disappeared, and the skin was cleansed. Damage, abrasions and wounds were rubbed with apple cider vinegar to prevent infection.

Souring wine was also diluted and drunk. Such a drink quenched thirst well and helped to disinfect the water.

Composition and calories of apple cider vinegar

Calories per 100 g	21 kcal
Proteins	0 g 900 68
Fat	0 g
Carbohydrates	0. 93 g

Apple cider vinegar benefits 90 057

Vinegar retains the benefits of apples in a concentrated form. Apple cider vinegar contains trace elements, minerals and vitamins: sodium, calcium, magnesium, phosphorus; all B vitamins, as well as C, E, A. But most of all in apple cider vinegar is potassium. Apples are one of the main sources of potassium (about 140 mg of potassium per 100 g), which is also preserved in sour juice.

Vinegar contains enzymes and acids: acetic, malic, lactic and citric. They also benefit the body in small quantities. For example, lactic acid is needed for the normal functioning of the brain and nervous system, for regulating metabolic processes, it is widely used in cosmetology, and citric acid helps to speed up metabolism and cleanse the body.

Benefits of apple cider vinegar for men

Men who do not limit themselves in their diet, often indulging in fatty and fried foods, are at risk of cardiovascular disease. One of the factors in the development of such problems is cholesterol. According to some reports, in the group of men older than 30-35 years, the average cholesterol level is higher than the upper limit of the norm (1). This is where apple cider vinegar can help. There is evidence that adding a small amount of this product to the diet helps to reduce the level of “bad” LDL cholesterol and triglycerides, and also increases the level of “good” HDL cholesterol (2).

Men who suffer from excessive sweating or are embarrassed by bad breath can also benefit from apple cider vinegar, due to its bactericidal properties. In its pure form, of course, you should not use acid. To prepare a homemade “deodorant”, you need to dilute vinegar with water, wet a napkin and wipe those parts of the body that sweat especially actively: armpits, feet. The only inconvenience is a pungent smell, but it quickly disappears.

In addition, vinegar can help fight dandruff (3). To do this, apple cider vinegar is diluted in water and applied to the scalp, the pH changes, which creates uncomfortable conditions for yeast fungi, which often provoke dandruff.

Benefits of apple cider vinegar for women

Women who dream of a slim figure are probably already familiar with this product. Many people looking to lose weight use vinegar as a food additive. Is it justified? There was a study in which participants who took apple cider vinegar lost more excess weight over a certain period than a group that did without this product. In addition, they had more significant changes in the waist area (3).

Apple cider vinegar is also used in home hair care: a water-vinegar solution will help freshen up the color of your hair – it’s handy when you don’t have time for a hairdresser. Some people use this product for problematic skin, hoping that the acid will dry out acne and make them less noticeable. However, there are no scientific studies that would prove the effectiveness and safety of this approach. Therefore, at a minimum, you should consult a dermatologist before trying.

Benefits of apple cider vinegar for children

Given the characteristics of a child’s body, do not experiment with vinegar without first talking to a doctor – especially if it involves ingestion. However, this product can come to the rescue, for example, in the summer.

Some people add apple cider vinegar to cold water to relieve the pain of burns after too much sun exposure. Whether the pain really goes away or the placebo effect works is not known for certain, there is no significant evidence. But a weak solution will not hurt in order to prevent infection of delicate skin damaged by sunlight.

Harmful apple cider vinegar

Vinegar is an acid, so it can only be used internally or externally in diluted form. The concentration of “store” vinegar is especially high (up to 9%), homemade vinegar does not act so aggressively on the mucous membranes, and it needs less dilution.

Despite the benefits of the product, it can also be harmful. For example, excessive consumption of vinegar can damage the digestive system and damage tooth enamel. The irrational use of vinegar for gargling in various diseases can cause irritation and even burns of the mucous membranes.

– It is necessary to completely exclude vinegar in case of peptic ulcer, gastritis, colitis of the stomach and intestines, since the damaged mucosa is prone to inflammation. It is also necessary to minimize the use of vinegar in food for hepatitis, nephritis and cirrhosis of the liver. Do not give to children under three years old, – warned Alexander Voynov, a nutrition and wellness consultant at the WeGym fitness club chain.

Medicinal uses of apple cider vinegar

Since ancient times, vinegar has been used to cleanse and disinfect, to reduce inflammation. Natural acid helps cleanse the skin, so it is used in the creation of cosmetics: peels, lotions. But you can use them only after consulting a dermatologist, since vinegar can cause the opposite effect on irritated skin. Remember: vinegar is always used diluted.

Apple cider vinegar may help with varicose veins (3). No, it does not cure the disease and does not replace what the doctor prescribed, but it is able to make swollen veins a little less noticeable, and therefore it is ideal as an aid.

To soften the rough skin of the feet, water baths are made, in which vinegar and salt are added.

Rinse hair with apple cider vinegar solutions. The acid neutralizes the harmful effects of alkalis from detergents and helps to restore the natural pH of the skin, making hair soft and shiny. For example, you can add a spoonful of vinegar to warm water and rinse your hair with this home remedy after washing.

If you have low stomach acid, adding vinegar to your meals can help with digestion.

The use of apple cider vinegar in cooking

Apple cider vinegar is actively used as a marinade, seasoning. It softens the fibers of the meat and makes it more tender, and the taste of the dishes is brighter.

Homemade apple cider vinegar

Unrefined apple cider vinegar is the most useful, which, unfortunately, is not found on sale. Pasteurization and filtration destroy beneficial substances and reduce the benefits of vinegar. Unrefined vinegar is always slightly cloudy, with possible sediment and foam on the surface, which are the result of the activity of vinegar bacteria and are not dangerous. If desired, apple cider vinegar is easy to make at home

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pass through gauze. Pour the juice into a glass or ceramic dish, dilute with water, add sugar and yeast and mix. Block the access of air – put on a rubber glove or a ball on the neck. Put in a dark warm place for two to three weeks, shaking occasionally. During fermentation, carbon dioxide will be released and inflate the glove. Get cider. When the glove falls off or a little earlier, take it off, cover the neck with gauze and let the juice ferment. When exposed to air, it will turn into vinegar. Periodically, you need to taste it and, when the desired concentration of acid is reached, pour it into an airtight glass container and close it.

Scented Vinegar

Apple cider vinegar can be used to make flavorful blends to add to salad dressings or marinades. You can use any herbs, spices to taste

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Peel the garlic, lightly press the cloves with a knife to release the juice. Pour your favorite herbs and garlic into a bottle, close and insist in a dark place for 2 weeks.

Share your recipe

Send your signature dish recipe to [email protected] . “Komsomolskaya Pravda” will publish the most interesting and unusual ideas

How to choose and store apple cider vinegar

Often under the label “apple vinegar” is sold ordinary table vinegar with the addition of flavoring or extract. It is worth paying attention to the composition and price: a natural apple product is several times more expensive than “classic” table vinegar. Also, its acidity is usually not higher than 4 – 6%.

Apple Cider Vinegar – yellow, slightly cloudy, sedimentation at the bottom is also possible. Give preference to the product in a glass bottle.

Vinegar is stored in a cool dark place, storage in the refrigerator is not allowed. Shelf life ranges from two months to two years, which is indicated on the package.

Frequently Asked Questions

Apple cider vinegar can be dangerous if used incorrectly. To avoid trouble, we recommend that you read the answers to the most popular questions from readers.

How to drink apple cider vinegar?

In its pure form, this product, once inside the body, will cause severe burns and other consequences that are dangerous to health and life. Therefore, you can take apple cider vinegar inside only by diluting it in water. Usual proportions: 1 tablespoon of vinegar to 1 glass of water. However, you should definitely consult with your doctor first, informing the specialist about your chronic diseases and other health conditions.

How to make an apple cider vinegar foot bath?

This is another option for cosmetic use. Water procedures with the use of vinegar disinfect the skin, make it softer. To prepare a foot bath, you need to pour 3 tablespoons of apple cider vinegar into a container of water. However, if there is irritation or damage to the skin, as well as any diseases and features, first consult your doctor.

Can apple cider vinegar be substituted for table cider vinegar?

Theoretically, yes.