HEALTH BENEFITS OF APPLE CIDER VINEGAR

“An apple a day keeps the doctor away”

Never thought the statement would have such literal meaning, did you?

But with various health problems that we deal with today, have you ever wondered if there could be just one solution to all those, well surprisingly there is Apple cider vinegar.

Yes you heard it right, the health benefits of apple cider vinegar will blow your mind, this all-natural, age-old product can be a go-to solution for most of your health-related problems.

In today’s world, more and more people are looking for solutions that are more on the natural side than the chemical-based medicines for their health, and that solely cause the so-called-“safe” to consume chemical products come at the cost of many side effects and whatnot.

So why don’t you just skip the pharmacy aisle and get a hold of apple cider vinegar-the the lost last hope that would benefit you tremendously starting from your hair to your infections in the toe? It is an all-time-remedy with incredible healing powers.

With an increase in the social media influence and global digitalization every person is now entitled to publish any information they know and that can act as a boon as well as can be dangerous sometimes, thus, googling things that comes to your mind and reading/watching things online can lead to various issues.

You need to understand that not everything you read can be right, there are many statements made about apple cider vinegar, but without any backed up proof or scientific evidence. Kindly beware of those and always consult a professional before deciding to gain the health benefits of apple cider vinegar.

Well I am sure most of you already might have an idea about apple cider vinegar but if you are one of those who haven’t heard to it yet then don’t worry you are not the only one and that is precisely what we are here for to give you a tour of this miracle compound

Here is a brief outline as to how we are going to proceed with the article, starting with:

• What is apple cider vinegar?
• Nutrient components of apple cider vinegar
• The “mother” in apple cider vinegar
• Health Benefits of apple cider vinegar
• Various ways to use apple cider vinegar
• Dosage of apple cider vinegar to be consumed
• Side effects of apple cider vinegar
• Take away note

WHAT IS APPLE CIDER VINEGAR

I am sure you might have heard the word” vinegar,” Most of us are aware of it as a good cleaning or cooking agent right, so let’s start with the basics with the question:

What is vinegar?

The word vinegar has been derived from a French word that literally means ”sour wine.” Vinegar is primarily composed of acetic acid; there are other elements as well, but its concentrated acetic acid of about 10-15% contributes to the pungent smell and taste of the vinegar. The other components of vinegar are water, few trace minerals.

In layman’s terms, vinegar is an alcoholic product mainly made by rotting the wine (fermentation), thus defining the name as “sour wine.”

The vinegar that has been explained above can be produced by a variety of compounds like wheat, malt, oats, and as the matter of subject apples.

 It is made by fermenting apple juice; thus, it involves the same process as that of vinegar, making just in this case the product used is apple, and you get the beneficial nutrients of the apple incorporated in apple cider vinegar.

How is apple cider vinegar made?

There are three main components for making apple cider vinegar or ACV are apples, yeast, and sugar, there are two fermentation processes that take place the first being the conversion of the sugars in the apple to alcohol and the second being the conversion of alcohol into acetic acid it contains about 5% acidity[1].

It involves the crushing of the apples, and then the addition of the yeast for the process of fermentation is done, along with the acetic acid formation that is the vinegar; there is another by-product that is formed, which is otherwise called “mother of vinegar.”

The amount of components varies from different apple cider products. Thus, there is no definitive amount of the contains in the apple cider vinegar, as the cider may differ from one product to another.

NUTRIENT CONTENTS OF APPLE CIDER VINEGAR

The fact that Apple is the main ingredient in apple cider vinegar makes it quite evident that one might benefit from all the natural components that an apple has to offer. ACV contains not less than about 90 nutrients easily in it. In general, Apple has many vitamins and minerals present in it, and the best part of the vinegar is that we hardly lose any of the nutrients during the process of making it.

The primary and essential nutrients of ACV are the minerals:

• Potassium
• Calcium
• Copper
• Iron
• Chromium
• Magnesium
• Selenium 
• Sodium
• Zinc
• Phosphorus

These minerals play a vital role in our body, starting from maintaining nerve impulses by the potassium to the proper cellular functioning by Phosphorus. Some are important to maintain our bone health and some to maintain fluid balance. 

There are also the presence of various Vitamins in ACV, such as:

• Vitamin A
• Vitamin B(B1, B2, B6, B12)
• Vitamin C
• Vitamin E

 Vitamin’s role in our body is quite crucial, and essential these vitamins help in the growth and maintenance of our organization. They help to form a healthy functioning system in our body, promoting skin, hair, and bone health.

Apart from these essential components, Apple cider vinegar (ACV) also contains various amino acids, flavonoids, organic acids, and antioxidants. Sometimes carbohydrates and fiber are based on the type of Apple cider vinegar (filtered or unfiltered). The health benefits of apple cider vinegar is due to the presence of these nutrients

The “mother” in Apple cider vinegar

If you haven’t noticed yet, then let me tell you there are basically two types of apple cider that you will find in the market: the filtered apple cider vinegar and the other says to have the” mother ” in the vinegar, the unfiltered viniger. What exactly is the “mother” of apple cider vinegar, and which one is better to consume? Let’s find out

So this all-powered “mother” is basically sediment that you would find suspended or at the bottom of a few of the apple cider vinegar. So when the final product is formed, there are two ways to process the vinegar, one you filter it, and that removes the “mother,” and another is the unfiltered one with the “mother.”

The high nutrients and quality apple cider vinegar are said to contain the mother, which mainly gives a cloudy appearance to the vinegar. It is the mother that offers additional benefits to our body [2].

What is the mother of apple cider?

The mother is mainly formed during the process of vinegar formation; this contains various enzymes and probiotic microorganisms. These natural enzymes and microorganisms are responsible for giving the anti-microbial and other healing properties to the apple cider vinegar.

When the vinegar is filtered, the mother is basically removed, which gives a clear transparent apple cider vinegar. To gain the health benefits of apple cider vinegar, you must buy the apple cider with the mother.

HEALTH BENEFITS OF APPLE CIDER VINEGAR

ACV claims to offer a variety of health benefits. There is almost nothing that ACV cannot cure. Although there are constant reviews on the negative aspects of it as well, the beneficial factors surpass all other side effects. So let’s see what the health benefits of apple cider vinegar are.

Here I have tried to list down a few of the important health benefits of apple cider vinegar among so many others.

# MEDICINAL BENEFITS

Apple cider vinegar for blood sugar

Apple cider vinegar is said to be useful to maintain a proper balance in the blood sugar level, incorporating ACV in our daily diet can bring in a better response in your body. Vinegar, in general, has been long used or said to have the ability to control blood sugar 

The Science behind it

The acetic acid in the vinegar is supposed to play a leading role in controlling blood sugar levels; they help in blocking enzymes responsible for helping us digest starch and resulting in small sugar response.

Studies have supported the use of apple cider vinegar for improved blood sugar and insulin levels in diabetic patients[3].

Insulin resistance or our body’s inability to produce the optimal insulin level leads to Type 2 diabetes with high blood sugar level. Researchers from various institutes have claimed the benefits of vinegar to help treat Type 2 diabetes[4].

• In one study, researchers have reported that the consumption of 2 spoons of apple cider vinegar just before going to bed can reduce blood sugar levels by 4%.[5]
• Studies have also shown improvement in insulin functioning on the consumption of vinegar.[6]

Although other factors matter such as diet and exercise, one of the leading benefits also goes to apple cider vinegar, 

The National Centers for Complementary and Integrative Health has also suggested the same regarding the use of other medicine and treatment. They have mentioned not replacing any medication and therapy with unproven health products  [7], [8].

Apple cider vinegar for weight loss

Apple cider vinegar is said to aid the process of weight loss. Studies earlier have also shown the effects of vinegar on losing weight effectively.

Studies have shown that the consumption of apple cider vinegar makes one feel full, and that is one way we end up eating less or instead stop overeating, it shows a reduction in body weight and mass.[9]

Apple cider vinegar for lower cholesterol and blood pressure

The efficiency of ACV to lower cholesterol is quite evident due to the fact that it contains a high amount of acetic acid.

Studies have proven that acetic acid consumption might help you lower your cholesterol and prevent hyperlipidemia. However, the research was conducted in mice and hasn’t been approved clinically for human consumption, but people are already on their way of using ACV [10].

Can apple cider vinegar lower blood pressure?

Studies have shown the effect of vinegar in lowering blood pressure levels to an optimal level [11].

• Researchers have seen the effects of apple cider vinegar on obese rats. They observed that on the regular intake of ACV, there were a reduction in LDL (bad cholesterol) and triglycerides[12].

Apple cider vinegar used to reduce inflammation.

Inflammation disorders like arthritis, multiple sclerosis, and spondylitis are something that has become quite common among people living today. 

There have been people reviewing ACV and its potential to reduce inflammation, but there are no studies based on the connection between ACV and inflammation.

# PERSONAL BENEFITS

Apple cider vinegar can improve your skin texture

Apple cider vinegar has long been used for treating skin problems; its antimicrobial properties are well known to clear and brighten one’s skin.

ACV is used as a topical treatment for a variety of skin disorders such as Eczema.

Having said so, doctors and researchers have highly rejected the thought of using concentrated ACV directly on the skin; thus, it’s better to consult a doctor than get into trouble.

 How to use ACV for skin treatments?

•  ACV face wash – 1 cup warm water+ 1 tablespoon ACV  Gently cleanse your face with the diluted form of ACV face wash. 

• ACV toner- 1 part ACV+2 parts water Wash your face with some gentle soap and tap the toner all over your face, this mixture will help you get rid of marks and blemishes.

• Spot treatment – you can directly apply ACV on the marks or active pimple; its antibacterial effects help to soothe the skin.

Apple cider vinegar for your hair and scalp

Vinegar is known to have properties to combat flakes, itchiness, and irritation on your scalp. They are highly used for dandruff control. 

Scalp conditions like Psoriasis have also been said to have been treated and cured with ACV application [13].

Apple cider vinegar is also highly recommended to rinse your hair (a diluted form of ACV), to clarify and remove odor from your hair.

Apple cider vinegar for sore throat

Gargling with apple cider vinegar is said to be quite beneficial, especially if you have a sore throat. Apple cider vinegar is said to have the potential to ease the pain, and due to its germ-fighting properties are claimed to be useful.

But if ACV is not carefully diluted, there is evidence that it might cause more harm to your throat. Thus it can be used, but since we aren’t sure about the concentration that is safe to use, it is preferred to be avoided [14].

May help to prevents yeast infection

Yeast infections are common, especially in women; the vaginal infection can not only irritate but also discomfort in women’s. 

The most common fungus that causes these infections are Candida; they can be found in the mouth and intestine.

Apple cider vinegar is scientifically proven to be a potent antifungal agent [15]. Although the researchers are more about the laboratory process that is worked on, plates and dishes, and human trials haven’t been conducted.

So it’s essential to understand that there is no proof. 

Apple cider vinegar and digestion

Apple cider vinegar is said to help with heartburn, helps to reduce bloating effect, and overall benefits to maintain the pH in the intestine and thus promote healthy bacteria and better overall digestion.

Apple cider is said to increase the stomach’s acidic conditions and produce more enzymes for digestion, such as pepsin that helps in the breaking of proteins.[16]

Apple cider vinegar helps to fight allergies and cold.

These nutrients provide our body with better immunity due to the presence of various vitamins and minerals in the apple cider vinegar.

Vitamin C acts as the adequate border for various allergies and also cold.

VARIOUS WAYS TO USE APPLE CIDER VINEGAR

• Drinking apple cider vinegar- Drinking apple cider has been in use since a very long time, diluted apple cider vinegar is used by many people as a morning drink.

• As a salad dressing– Just like olive oil or any other vinegar, apple cider vinegar can be consumed by adding it to our salad dressing.

• Use it as a toner for skin
• Use it to rinse hair/ add-in shampoo
• Apple cider detox tonic can be made- to detoxify your body
• Drink apple cider vinegar and honey- Add one tablespoon apple cider+lemon+honey.

• ACV in tea is also a great alternative to caffeinated products, due to its fewer calories, it is suggested to consume.
• Use of apple cider vinegar pills

DOSAGE OF APPLE CIDER VINEGAR TO INTAKE

So how much apple cider vinegar should you drink in a day? Let’s give that a thought

Although there are various ways, one can use ACV, but to gain all-rounder effect of the same one should consume it in their daily diet somehow.

So you can either use in the food or drink it directly (by diluting it)

Too much of Apple cider can cause various problems in your body, and thus it is recommended to dilute it and drink it.

• About 1-2 tablespoon of apple cider+ 1 glass (200ml) of warm water+ honey
• This drink is trendy and seems to work wonders, and its best to consume it early morning at least 30 mins before your breakfast.
• It is suggested to consume unfiltered ACV, the one with the mother.

Apple cider vinegar pills, better?

There are commercially available ACV pills found in the market, but the questions come if there is any difference. Like does the pill work better than the liquid?

But in a word, the answer would be no- while processing the pill, there might be few ingredients lost, and studies have seen that the pills don’t measure up and thus, it’s better to consume the Apple cider vinegar liquid

SIDE EFFECTS OF APPLE CIDER VINEGAR.

Although apple cider vinegar has turned out to a boon to this new health-conscious world of ours, it cannot be denied that it has flaws in it and that there are few side effects that one should know before trying to use it, such as:

• Apple cider vinegar can damage your tooth, and weaken, erode the tooth enamel.
• If too much of apple cider is ingested, it can cause digestion problems
• Since it’s an alcoholic product, it may cause skin irritation or chemical burn at times.
• When ingested, ACV can lower potassium levels in the blood, thereby cursing reactions.
• When consumed directly, undiluted, it can cause trauma or injury to the intestinal walls.
• If someone has health conditions like heart diseases, diabetes with diuretic s and laxatives should avoid having ACV as the drugs may be affected by the consumption

TAKE AWAY NOTE

With all the good talks and effects of apple cider vinegar, it sounds like some miracle product; well it’s not like that. Nothing can be that perfect, and while you might weigh on the negatives sides of ACV, it’s important to consider the brighter and healthier side of it.

If you had observed the potential side effects, you would have noticed that most of the side effects are entirely avoidable, and thus with proper care, you can consciously avoid making the mistakes.

ACV is a safe product to consume and use, but with the optimum level, not too concentrated and maybe not every day. And regardless of what the research or other people have to say about their experience and results, it varies from person to persona. Thus, there is no guarantee for the same, especially if you don’t follow another thing like diet and exercise regularly along with ACV.

Having said so, since I am not a professional expert in this field, and am here to give the curious minds a list of what apple cider vinegar is and its health benefits, it’s always suggested to consult a doctor to be sure of the outcomes and avoid any mistakes.