Apple Cider Vinegar Benefits: Know How To Optimize Its Usage

by Alisha Matthew, Nutritionist
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Apple cider vinegar has been utilized to treat several health ailments for ages. It is also used as a preservative and natural disinfectant.

It is probably best known to help control blood sugar levels and acts as a means of weight loss. When apple cider is fermented, apple cider vinegar is created.

Yeast or bacteria interact with the sugar in apples during this process. Cider is converted to alcohol, which is further converted to vinegar.

Some individuals use vinegar as a dressing in a salad or consume it directly. Somebody else consumes gummies or takes capsules in the form of supplements.

Acetic acid is a major component of apple cider vinegar. Bacteria along with malic, lactic, and citric acids are also present.

The acidic flavor of vinegar usually comes from these acids. In this article, we will be looking at some of the benefits of apple cider vinegar.

Apple Cider Vinegar Benefits

Benefits Of Apple Cider Vinegar

Here are some of the benefits of apple cider vinegar:

  1. Kills Harmful Bacteria

    Vinegar might help eliminate germs and different infections.

    Vinegar has long been utilized in disinfecting and cleaning. It is also used for treating ear infections, lice, warts, and nail fungus.

    More than 1500 years ago, the father of modern era medicine, who was known as Hippocrates, employed apple cider vinegar to treat wounds.

    Vinegar might also be used to preserve food. It has been found in studies to prevent bacteria from spoiling food by growing in it.

    Apple cider vinegar might be useful if you are looking for a naturalistic approach to preserving your edibles.

    Anecdotal accounts also suggest that applying diluted apple cider vinegar to your skin assists with acne, though there does not appear to be any solid study backing this up.

  2. Animals’ Heart Health Might Improve

    One of the biggest causes of death is heart disease.

    Your risk of having heart disease is connected to several biological factors.

    According to research, vinegar could help with a number of these risk factors.

    Many of the experiments, however, were carried out on animals.

    According to this animal research, apple cider vinegar might reduce triglyceride levels and cholesterol, as well as several different heart disease risk factors.

    Vinegar has also been demonstrated to lower blood pressure in rats in some studies.

    Blood pressure is a major risk factor for renal disorders and heart disease.

    In humans, however, there is no proof that vinegar is beneficial to heart health.

    Before drawing any firm findings, researchers need to do further research.

  3. Potential To Improve Skin Health

    Apple cider vinegar is a popular treatment for skin diseases, such as dry skin and eczema as the skin is mildly acidic by nature.

    Topical apple cider vinegar might aid in enhancing the protective skin barrier and rebalancing the skin’s natural pH.

    Alkaline cleansers and soaps could irritate eczema and exacerbate symptoms.

    However, studies have shown that apple cider vinegar might benefit in maintaining the skin surface pH and act as a barrier in preventing infections.

    Diluted apple cider vinegar is sometimes used as a toner or face cleanser.

    It is supposed to prevent stains and fight microorganisms.

    Apple cider vinegar soaks did not strengthen the skin barrier and produced skin irritation in a trial of 26 persons having eczema.

    Before trying any new therapies, especially on injured skin, see your doctor.

    Avoid getting vinegar on your skin without diluting it, as it might cause burns, according to this paper.

  4. Aid In Management Of Diabetes

    One of the most common applications of apple cider vinegar so far has been in the treatment of type 2 diabetes.

    Individuals without diabetes could benefit from maintaining normal sugar levels.

    High blood sugar is a symptom of type 2 diabetes, which is caused by an inability to make insulin or insulin resistance.

    Some studies believe that excessive blood sugar levels are the primary cause of several chronic conditions and also aging.

    Though avoiding refined sugar and carbs is the most healthy and effective method of controlling blood sugar levels, apple cider vinegar might also help.

    According to research, vinegar has the following health benefits for insulin and blood sugar levels:

    • Vinegar could improve the sensitivity of insulin by 18-35 percent and considerably lower insulin and blood sugar response during a high carbohydrate diet.
    • After consuming 40 grams of white bread, vinegar lowered sugar by 32 percent in a trial of 6 healthy persons.
    • Consuming 1.5 tablespoons of apple cider vinegar right before bed lowered blood sugar by 6% the next morning, according to small research on persons having diabetes.
    • In human research, vinegar has been often found to lower blood sugar and boost insulin activity after meals.

    People should not replace medical care with unproven health products, according to the National Centers for Complementary and Integrative Health (NCCIH).

    If you are currently on medication to lower your blood sugar, it is advisable to consult your doctor before you increase your vinegar intake.

  5. Helping In Weight Loss

    Apple cider vinegar has been linked to weight loss in a few modest trials.

    According to one study, participants who combined apple cider vinegar with a low-calorie diet lost more weight than those who only followed the plan.

    Participants who consumed 35 milliliters of apple cider vinegar every day for 15 weeks had a smaller appetite, lower body mass index, and less abdominal fat than those who did not.

    The researchers discovered that people who consumed apple cider vinegar daily had less appetite.

    However, another study casts doubt on this last conclusion.

    According to the authors, vinegar created nausea in those who consumed it, resulting in a decreased desire to eat.

  6. Antifungal Activity

    Fungal infections might cause everything from minor discomfort to life-threatening complications.

    Fungal infections are most typically found in the vaginal, mouth, and throat areas. People having type 2 diabetes are more likely to get fungal infections, especially if their blood sugar levels are not well controlled.

    In humans, Candida albicans is a prevalent source of fungal infections. Candida infections could endure a long time in certain persons and also become resistant to antifungal medications.

    According to certain studies, apple cider vinegar could be used as an antifungal treatment.

    A man with type 2 diabetes had a recurrent fungal infection in his mouth caused by Candida, according to one case report.

    For ten days, the person applied apple cider vinegar to his mouth thrice a day. There was a 95 percent drop in the fungus count in the mouth after therapy.

    The Candida species causes denture stomatitis. It is a fungal infection of the mouth that could occur when a person wears dentures.

    An experiment in a test tube found that the Candida species might also be killed by apple cider vinegar, which contains 5 percent maleic acid.

  7. Good For Skincare And Haircare

    To boost smoothness and shine, many individuals use apple cider vinegar as a hair rinse.

    While no research has been done to back up these claims, vinegar’s acidic nature could suit itself to hair use.

    One study suggests that alkaline hair products might cause hair to become frizzy and damaged.

    Because of its acidic qualities, apple cider vinegar might help to enhance the appearance and quality of hair.

    Although some people use apple cider vinegar as an acne treatment or skin toner, no scientific evidence supports these claims.

  8. Cholesterol And Triglycerides

    A person’s risk of stroke and heart attack is increased when their cholesterol and triglyceride levels are high.

    A high total cholesterol level also increases the risk of having heart disease. According to some data, apple cider vinegar might help decrease triglycerides and total cholesterol.

    The effects of consuming apple cider vinegar on adults on a low-calorie diet were explored in 15-week research.

    The researchers discovered that those who took apple cider vinegar had lower total cholesterol and triglycerides, and lost more weight than those who took a placebo.

    Lipoprotein cholesterol levels of high density were quite higher in those people who often consumed apple cider vinegar.

    Doctors often refer to lipoprotein cholesterol as good cholesterol due to its ability in reducing the risk of having heart disease.

  9. Helps To Cure Yeast Infections

    Apple cider vinegar might have some surprising qualities that go beyond diabetic management and weight loss.

    Doctors used topically applied apple cider vinegar to heal a 30-year-old woman suffering from chronic yeast infections.

    According to a case study published in the journal Alternative Therapies in Health and Medicine, different integrative treatments to treat yeast infections were ineffective, only apple cider vinegar showed results.

    However, specialists warn against applying anything in your vaginal area as it might upset the pH balance.

    It is advisable to not attempt this without first consulting your doctor.

  10. Helps In Ulcerative Colitis

    Though there is a dearth of studies supporting its usage in chronic autoimmune disorders, such as ulcerative colitis, using diluted vinegar might assist in improving digestion.

    According to a preliminary study published in the Journal of Agricultural and Food Chemistry in January 2016, giving UC mice diluted apple cider vinegar for a month reduced inflammation in their colon.

    It also raised the number of good bacteria in their gut. However, remember that this was a single animal trial, and researchers are not ready to endorse it as a treatment.

Conclusion

Apple cider vinegar has several health advantages. However, to avoid side effects and stay safe, it is crucial to keep track of how much you are taking and how you are taking it.

While a modest bit of vinegar could be beneficial, more is not always better and might be dangerous.

Apple cider vinegar is a multi-purpose home staple having numerous applications. It might be a simple and low-cost solution to a variety of problems in your home.

Apple cider vinegar has a long history. It could help you reach a healthy weight or control your blood sugar, according to some studies.

Some people have reported success using it to cure scalp and skin issues, though there is no scientific evidence to support these claims.

As apple cider vinegar contains acids, it is frequently diluted with water before being used for skin and acne issues.

If you consume it, be warned that too much of it could affect your digestive system. It might also interact negatively with some drugs, posing a health risk.