For ages, people have used apple cider vinegar, which is produced by fermenting apples. It is renowned for its tart flavor and a host of health advantages, including helping digestion and skin health as well as boosting energy and weight loss. It is a versatile element that may be used both as a natural cleaning agent and in cookery.
A growing number of people are adopting apple cider vinegar into their everyday routines as a result of its rising popularity. There's always more to learn about this useful product, whether you're a seasoned expert or are only now discovering its benefits. We'll delve into the background, advantages, and usage of apple cider vinegar as we examine this blog.
What is Apple Cider Vinegar?
Vinegar is 5-8% acetic acid with some added flavors. Apple cider vinegar or ACV is a type of vinegar which is obtained from crushed apples, yeasts and sugar. It is made in following phases:
- Phase 1: Apples are crushed into apple juice
- Phase 2: The sugar in apple juice is fermented by yeasts to form alcohol
- Phase 3: Alcohol is again fermented into acetic acid or Apple cider vinegar.
Apple Cider Vinegar is not only found in liquid form but also in the form of capsules, gummies, pills etc.
Apple Cider Vinegar Ingredients
A tablespoon or 15 ml of AVC provides:
- Calorie : 3Kcal / 13KJ
- Carbohydrate : 0.1gram (g)
- Potassium : 11 milligram (mg)
- Calcium : 1 milligram (mg)
- Magnesium : 1 milligram (mg)
However, apple cider vinegar also contains amino acids and antioxidants.
Health Benefits Of Apple Cider Vinegar
Some of the most incredible health benefits of ACV are listed below.
Does Apple Cider Vinegar Help With Diabetes?
Yes!!! Research has shown that diabetic patients get benefits from ACV. This vinegar lowers blood glucose levels in two ways.
Firstly, ACV makes insulin more effective in transporting glucose from blood to cells.
Secondly, more glucose is sent to the liver to get stored.
ACV and anti diabetic medications together form a powerful combination to treat the disease. By the way you should not forget the importance of physical exercise like walking and avoiding refined carbs and sugar.
Apple Cider Vinegar for Weight Loss
Apple cider vinegar keeps foods in your stomach for a longer duration. So you feel full and eat less frequently. It also kills off fat cells of your body.
Apple Cider Vinegar as Natural Antibiotic
ACV has some antibacterial properties. It targets several types of bacteria including E.coli and Staphs. You will get less skin and gut infections.
Apple Cider Vinegar for Heartburn
Liquid ACV reduces heartburn or acidity. Is it unsafe to drink ACV directly? No, It is safe to drink a small amount directly. Sometimes you may feel a burning sensation after drinking vinegar. You may add water with the vinegar before drinking it. This dilutes the vinegar and reduces its acidic nature.
Direct intake of ACV may also injure the enamel of teeth. Diluting it with water decreases the chance of this adverse effect .Some also suggest using a straw may be more beneficial .
Apple cider vinegar tastes sour. You can add honey with it, to better the taste.
Does Drinking Apple Cider Vinegar Lower Cholesterol?
ACV helps in the elimination of LDL or bad cholesterol. It also increases the amount of HDL or good cholesterol. It also increases the amount of HDL or so called ‘Good Cholesterol’.
Apple Cider Vinegar Benefits for Skin
ACV is available as a skin care product in the market. People suffering from various skin diseases like eczema and psoriasis get benefits from topical ACV preparations.
Avoid applying vinegar to any part of skin that is bleeding or cracked to reduce the risk of burning. Some individuals also experienced some irritation of skin. For safety you should consult your dermatologist before using ACV for skin diseases.
Some people rinse their hair with apple cider vinegar to get rid of dandruff although there is no strong evidence behind this. However, ACV does have antibacterial and antifungal properties that may help to maintain healthy hair.
Apple Cider Vinegar Side Effects
Does apple cider vinegar go bad? Yap, it does. If you drink either too much ACV or undiluted ACV ,you may experience some side effects.
As ACV is highly acidic in nature, it may cause some problems like tooth erosion, throat irritation, abdominal pain. But cautious intake prevents these situations. It can also thin blood. So patients taking blood thinners should consult doctors before taking ACV.
How To Consume Apple Cider Vinegar Safely
- Start with a low amount and then increase slowly to a maximum of 2 tablespoons or 30 ml of ACV.
- Try mixing some water with ACV and drinking it with a straw. This will limit the exposure of your teeth with the acid.
- Once you've taken it, rinse with water. Wait at least 30 minutes before brushing your teeth to stop further enamel damage.
Apple cider vinegar allergies are uncommon, but if you develop, stop taking it right once and contact your doctor.
- You can try our gluten free apple cider vinegar capsules. Usual dosage is twice a day with food, or as your health care professional suggests.
Apple Cider Vinegar Dosage/ How To Drink Apple Cider Vinegar
ACV can be taken in many ways. Like:
- Cooking Ingredient: Apple cider vinegar can be used as an ingredient while cooking. This way many side effects can be minimized. Also you can add ACV to salad dressings and homemade mayonnaise.
Beverage: Some people also like to mix it with water and drink it as a beverage. 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) a day, combined in a big glass of water, are typical dosages. Start out slowly and stay away from consuming big doses.
- Apple cider vinegar gummies: A single apple cider vinegar gummy normally includes 375–500 mg of 5% acetic acid. You should consume at least two apple cider vinegar gummies per day (750–1000 mg total) to experience the greatest benefits.
Should Apple Cider Vinegar Be Taken on An Empty Stomach? The vinegar can lose some of its effects when you eat certain foods, however drinking vinegar before meals improves your digestive capacity. Experts advise against eating anything for at least 20 minutes after taking ACV.
How to Store Apple Cider Vinegar
Keep apple cider vinegar in a dry, cool environment. You can, but you don't have to refrigerate it. Make sure to keep your apple cider vinegar away from heat sources and direct sunlight, wherever you decide to store it.
Keep in mind that young children might mistakenly drink too much apple cider vinegar, so it should be kept out of their reach.
Take Home Message
While some studies have discovered benefits of apple cider vinegar, more studies are required to conclusively demonstrate these benefits. It could aid in reducing body weight, managing type 2 diabetes, blood sugar, and cholesterol, as well as stopping hazardous bacteria from growing on food.
However, using undiluted apple cider vinegar might harm the esophagus or erode tooth enamel. Before drinking ACV, mix it with water or juice to minimize throat and tooth damage.
As with any natural treatment, consult your doctor before using apple cider vinegar on your skin and carry out a skin test beforehand.