Apple Cider Vinegar Has 6 Scientifically Proven Health Benefits
A common home remedy is apple cider vinegar. It has been used in cooking and medicine for centuries.
Many people claim it can help with a variety of ailments, but you may be wondering what the research says.
Apple cider vinegar has a number of health benefits, including antibacterial and antioxidant properties.
Furthermore, research indicates it can have health benefits, such as assisting with weight loss.
cholesterol reduction
blood sugar levels are being reduced
Diabetes signs are being improved.
However, there is a lack of evidence, and further research is required before it can be prescribed as an alternative therapy.
Click Here to Learn How You Can Use Apple Cider Vinegar to Lose Weight
1. Contains a lot of nutrients that are good for you.
A two-step procedure is used to make apple cider vinegar.
Crushed apples are first exposed to yeast, which ferments the sugars and converts them to alcohol.
The addition of bacteria then ferments the alcohol, converting it to acetic acid, which is the main active compound in vinegar.
Acetic acid is what gives vinegar its acidic taste and smell.
The health benefits of apple cider vinegar are thought to be due to this acid, according to researchers. Cider vinegars contain 5–6% acetic acid (2Trusted Source).
Mother is a material found in organic, unfiltered apple cider vinegar that consists of strands of proteins, enzymes, and pleasant bacteria that give the liquid a muddy appearance.
While there are currently no research to confirm this, some people say the mother is responsible for the majority of the health benefits.
Although apple cider vinegar is devoid of vitamins and minerals, it does contain potassium. Amino acids and antioxidants are also present in high-quality brands.
2. May aid in the eradication of harmful bacteria
Vinegar can help destroy bacteria and other pathogens (3Trusted Source).
Vinegar has long been used to clean and disinfect, as well as to cure nail fungus, lice, warts, and ear infections.
More than 2,000 years ago, Hippocrates, the father of modern medicine, used vinegar to disinfect wounds.
Vinegar can also be used to preserve fruit. It has been shown in studies to prevent bacteria such as E. coli from developing in and spoiling food (3Trusted Source, 4Trusted Source, 5Trusted Source).
Apple cider vinegar can be useful if you're looking for a natural way to preserve your food.
Anecdotal reports also say that applying diluted apple cider vinegar to the skin can help with acne, but there doesn't appear to be any solid evidence to back this up.
3. May aid in the management of diabetes by lowering blood sugar levels.
One of the most compelling uses of vinegar so far has been in the treatment of type 2 diabetes.
High blood sugar levels are a symptom of type 2 diabetes, which is caused by insulin resistance or an inability to produce insulin (6Trusted Source).
People without diabetes, on the other hand, can benefit from maintaining normal blood sugar levels, since some researchers claim that elevated blood sugar levels are a major cause of aging and a variety of chronic diseases.
Avoiding processed carbohydrates and sugar is the most efficient and healthy way to control blood sugar levels, but apple cider vinegar can also help.
According to research, vinegar has the following health benefits for blood sugar and insulin levels:
According to a small study, vinegar can increase insulin sensitivity by 19–34 percent and significantly lower blood sugar and insulin response during a high carb meal.
After consuming 50 grams of white bread, vinegar decreased blood sugar by 31.4 percent in a small sample of five healthy people.
A small study of diabetics found that drinking 2 teaspoons of apple cider vinegar before bedtime lowered fasting blood sugar levels by 4% the next morning.
In human research, vinegar has been shown to increase insulin regulation and lower blood sugar levels after meals.
People should not substitute medical care with unproven health products, according to the National Centers for Complementary and Integrative Health (NCCIH).
If you're already taking blood sugar-lowering medicine, consult your doctor before rising your vinegar intake.
4. It might help you lose weight.
Surprisingly, research suggests that vinegar can help people lose weight.
Vinegar has been shown in many human studies to improve feelings of fullness. This can lead to calorie reduction and weight loss.
One study found that taking vinegar with a high-carb meal enhanced feelings of fullness, leading participants to consume 200–275 fewer calories for the rest of the day.
Furthermore, a study of 175 obese people found that drinking apple cider vinegar on a regular basis decreased belly fat and helped them lose weight:
1. tablespoon (15 mL) resulted in a 2.6-pound weight loss (1.2 kg)
2. tablespoons (30 mL) resulted in a 3.7-pound weight loss (1.7 kg)
Bear in mind that this research lasted just three months, so the true effects on body weight seem to be minor.
Adding or removing single foods or ingredients, on the other hand, seldom has a significant impact on weight. Adopting helpful and supportive eating and lifestyle patterns leads to long-term weight loss.
Overall, apple cider vinegar can help people lose weight by increasing satiety, lowering blood sugar, and lowering insulin.
Apple cider vinegar is very low in calories, with just around three calories per tablespoon.
5. Improves the health of animals' hearts.
One of the main causes of death is heart disease.
Your risk of heart disease is due to a number of biological factors.
According to research, vinegar can help with a number of these risk factors. Many of the experiments, however, were carried out on livestock.
According to these animal studies, apple cider vinegar may reduce cholesterol and triglyceride levels, as well as a number of other heart disease risk factors.
Vinegar has also been shown to lower blood pressure in rats, which is a significant risk factor for heart disease and kidney disease.
In humans, however, there is no proof that vinegar is beneficial to heart health. Before drawing any firm conclusions, researchers need to do further research.
6. It has the potential to improve skin health.
Apple cider vinegar is a common treatment for skin conditions such as eczema and dry skin.
The skin is mildly acidic by nature. Topical apple cider vinegar can aid in rebalancing the skin's natural pH and improving the protective skin barrier.
Alkaline soaps and cleansers, on the other hand, can irritate eczema and exacerbate symptoms.
Apple cider vinegar's antibacterial properties may theoretically help prevent skin infections related to eczema and other skin conditions.
Diluted apple cider vinegar is often used as a face wash or toner. It's supposed to destroy bacteria and avoid spots.
Apple cider vinegar soaks, on the other hand, did not strengthen the skin barrier and induced skin irritation in a study of 22 people with eczema.
Before trying any new remedies, particularly on damaged skin, consult your doctor. Undiluted vinegar should not be applied to the skin because it can cause burns.
Dosage and application:
Cooking with apple cider vinegar is the perfect way to integrate it into your diet. It's a simple addition to salad dressings and homemade mayonnaise, for example.
Some people drink it as a beverage after diluting it in water. 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day, blended in a large glass of water, is a common dose.
It's best to start with small doses and avoid going overboard. Too much vinegar may have negative consequences, such as tooth enamel degradation and drug interactions.
Organic, unfiltered apple cider vinegars with "mother" are recommended by some dietitians.
Bragg appears to be one of the most common brand choices, with feedback and ratings available online. However, there are many other varieties to choose from.
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