6 Health Benefits of Apple Cider Vinegar, Backed by Science

If you are looking for a quick and effective home remedy for bacteria infections, helping manage diabetes, and helping you lower your blood sugar levels, look no further than apple cider vinegar. You’ve heard this a million times, and you may have read a thing or two about it on our page, but you’re probably wondering what science has to say about it. Anyways, we shall be sharing with you six health benefits of apple cider vinegar, backed by science and many years of qualitative studies.

Apple cider vinegar is packed with lots of properties, health-wise, including antioxidant and antimicrobial effects. What’s more, different studies and evidence suggest it may provide you with some health benefits, significantly reducing cholesterol, improving weight loss, alleviating the symptoms of diabetes, and lowering your blood sugar levels.

Though we’ve witnessed different qualitative studies, few of them (reviews) exist, and more studies are required to recommend it as a potent and alternative therapy safely. Let us look at the concrete evidence backing these six benefits of apple cider vinegar. They are:

  1. It kills harmful bacteria.
It kills harmful bacteria.

Apple cider vinegar can help kill different pathogens, especially bacteria. Traditionally, people used vinegar to clean surfaces and disinfect, treat lice, ear infections, nail fungus, and lice warts.

Hippocrates, who is popularly referred to as the father of modern medicine, also used vinegar as a wound-cleaning agent centuries ago.

Apple cider vinegar can also be used as a preservative. Interestingly, studies suggest that it prevents bacteria such as E. coli from appearing in your meal. If you need an effective way to help preserve your feed, this vinegar could be the ideal choice.

Anecdotal reports suggest that diluting your apple cider vinegar can help treat acne when applied directly to the skin, though there isn’t robust research backing that claims.

  1. Healthily beneficial
Healthily beneficial

The Apple cider vinegar is produced through a 2-step process. It would help if you exposed properly-crushed apples until they turn to yeast. The exposure is meant to ferment the sugar, turning the entire exposed applies to alcohol. After that, the manufacturer adds bacteria to the mix to ferment the resulting drink, ultimately turning it into acetic acid, the apple cider vinegar’s main compound.

The acetic acid gives vinegar the strong and choking sour smell plus the relatively terrible taste it has. Scientists have also suggested that acetic acid provides the vinegar with the health benefits it has. Apple cider vinegar contains 5 to 6 percent acetic acid.

Also, organic apple cider vinegar is packed with a substance known as ‘mother.’ The mother contains strands of enzymes, proteins, and good bacteria, giving the product a murky appearance.

A theory suggests that the vinegar’s “mother” substance is why it is packed with these health benefits. However, there are no proofs to back this claim when writing this piece.

Though apple cider vinegar doesn’t contain lots of vitamins and minerals, it compensates fully with a little potassium. Profitable quality brands are packed with antioxidants and amino acids.

In summary, the primary substance in apple cider vinegar is acetic acid, and it can kill bacteria (the harmful one) while also preventing them from reproducing. It comes with a rich history of use as a natural preservative and as a disinfectant.

  1. May help shed excess weight.
May help shed excess weight

If you wish to shed excess weight, trying out apple cider vinegar may be one of the best options to try out. Surprisingly, researchers have concluded that vinegar could aid in shedding excess weight. Different human studies suggest that apple cider vinegar can make you feel full. Making you feel full is not just what it does when it comes to helping your shed weight, and it can also lead you to take fewer calories, in turn, causing you to lose weight – awesome.

For instance, taking vinegar, coupled with a high carb meal, can ultimately lead to an increased fullness. This highlighted instance is further buttressed by a study where participants ate 200 to 275 fewer calories during the day.

Also, a recent study in people with obesity indicated that taking apple cider vinegar every day led to weight loss and reduced belly fat:

  • Taking one spoon of apple cider vinegar (12 ml) resulted in a loss of approximately 3 pounds (which equates to 1.2kg).
  • Taking two tablespoons (30 ml) of vinegar led to a loss of 4 pounds (about 1.7kg).

Note: this study went on for three months, so body weight’s real effects are relatively modest.

Simply put, adding from your foods or subtracting from them rarely leads to a significant effect on weight. What matters most is your lifestyle and entire diet, which creates long-term weight loss.

In summary, this vinegar may contribute effectively to weight loss, reduce one’s insulin levels, and lower blood sugar levels.

  1. Apple cider vinegar may help reduce blood sugar levels.
Apple cider vinegar may help reduce blood sugar levels

A convincing application of apple cider vinegar is its ability to help treat type 2 diabetes. Type 2 diabetes also features a high blood sugar level caused by insulin resistance or the body’s inability to secrete it (insulin).

However, it’s worth noting that diabetic patients can benefit (health-wise) from sustaining an average range of blood sugar levels. Some scientists suggest that high blood sugar levels are the primary cause of aging and many chronic diseases.

Meanwhile, the best way to properly regulate one’s blood sugar levels is by avoiding refined sugar and carbs, though the vinegar may have lots of beneficial effects.

Other research also suggests that apple cider vinegar is beneficial for both insulin and blood sugar levels.

  • A study suggests that apple cider vinegar can improve the body’s insulin sensitivity by an astonishing 19 to 34 percent when you take a high-carbohydrate meal, which lowers insulin and blood sugar response.
  • A study carried out in five healthy people suggests that vinegar reduced the participants’ blood sugar by about 31.4 percent when eating white bread (fifty grams).
  • A study carried out in people fighting diabetes also reported that taking two teaspoons of vinegar right before going to bed reduced blood sugar levels by 4 percent the next morning.
  • Many other studies in humans suggest that apple cider vinegar can help you improve your body’s insulin function while also lowering blood sugar levels after every meal.

According to the National Centre for Complementary & Integrative Health (NCCH), people must avoid replacing trusted treatment with an “orthodox” and unproven treatment.

So, before taking any blood-sugar-lowering treatment, make sure you first check with a medical professional. Also, discuss this with your doctor before increasing your apple cider vinegar intake.

  1. Apple cider vinegar boosts skin health.
Apple cider vinegar boosts skin health

Just as we’ve highlighted earlier, apple cider vinegar is a widespread remedy for different ailments.  It is a potent remedy for other skin conditions such as eczema and dry skin. The human skin is quite acidic (though naturally). With apple cider vinegar, there’ll be a rebalance in the skin’s natural pH, helping you improve the overall protective skin layers.

Meanwhile, alkaline cleansers and soaps could irritate eczema, making the symptoms worse. Thanks to its antibacterial elements, the vinegar can also help prevent different skin infections linked to dry skin and many other skin conditions.

Some people are also known to dilute the vinegar in a toner or facewash. This “ingenious” idea can help prevent spots and kill bacteria.

However, a study carried out on twenty people with eczema suggests that the apple cider vinegar soaks didn’t improve the skin barrier, which caused skin irritation.

It would help if you talked to your medical doctor before trying these new remedies. Don’t apply undiluted apple cider vinegar to your skin, as it can cause burns.

  1. Improves overall heart health in different animals
Improves overall heart health in different animals

There are lots of notable biological factors linked to the risk of many heart diseases. Studies suggest that apple cider vinegar can also help improve these different risk factors. But many of these researches were conducted on some animals, not on humans. Several animal studies indicate that vinegar can help lower triglyceride and cholesterol levels and several other heart disease risk factors.

Research in rats shows that vinegar reduces blood pressure, which is a primary factor for kidney problems and heart diseases.

But there isn’t good evidence backing up the vinegar benefits hearth health in humans. A scientist needs to carry out more studies before reaching any concrete conclusions. 

The right application of the apple cider vinegar

The ideal way to apply the vinegar in your daily diet is to add it to your meals while preparing them. Adding it to foods such as homemade mayonnaise and salad dressing will do the trick.

Some people prefer diluting the vinegar in water and drinking it, just like a beverage. Typical dosages of the vinegar range from one to two teaspoons to one to two tablespoons (15 to 30 ml) daily. Many dieticians recommend taking organic apple cider vinegar that has a mother.

The Takeaway

Many online platforms and different natural healthcare bodies suggest that the vinegar is packed with excellent health benefits, including treating disease and boosting energy. Apple cider vinegar is, without a doubt, very safe but cautioned usage is advised.

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