No kitchen cupboard or natural medicine cabinet is complete without apple cider vinegar (ACV). For centuries, people have used ACV to treat various ailments. In fact, ACV has a strong history in Africa and China as an alternative medicine. Today, ACV is also used as a natural cleaning agent and a preservative for foods.

Top health benefits of ACV

ACV is produced during the fermentation of apple cider or crushed apples. During this process, the apple cider is exposed to yeast, which ferments the sugars in the cider and turns them into alcohol. Bacteria are then added to the cider to ferment the alcohol and turn it into acetic acid, the active ingredient in vinegar.

Organic and unfiltered ACV contains the “mother,” which is composed of enzymes, proteins and a slew of good bacteria. ACV’s mother gives the product its characteristic cloudy appearance.

Here are the health benefits of taking ACV:

1. Provides essential nutrients

ACV contains only three calories per tablespoon and almost no carbohydrates. And while it doesn’t contain lots of nutrients, it does have small amounts of essential ones like potassium, magnesium and calcium. Like fresh apple juice, ACV may contain pectin, vitamin C and B vitamins. ACV also has amino acids and antioxidants.

2. Prevents acid reflux

It seems counterintuitive to take an acidic substance like ACV to treat acid reflux. But proponents of ACV say it helps address it.

Acid reflux occurs when the muscle at the lower end of your esophagus relaxes at the wrong time, allowing stomach acid to rush back up into your esophagus. It’s normal to feel a burning sensation across your chest during an acid reflux episode, hence the term “heartburn.”

According to a study by researchers from Arizona, people who drank ACV showed over 75 percent reduction of acid reflux episodes and an hour delayed reflux compared to those who took an antacid.

3. Lowers blood sugar levels

The acetic acid in ACV appears to block enzymes that help you digest starch, resulting in a smaller blood sugar response after starchy or high-carb meals. According to one study, taking two tablespoons of diluted ACV may help lower your fasting blood sugar levels. ACV may also improve insulin sensitivity in people with diabetes.

4. Lowers bad cholesterol levels

If you’re concerned about heart health, incorporating ACV into your diet may be something to consider. Acetic and chlorogenic acids in ACV have been shown to lower low-density lipoprotein (LDL) or “bad” cholesterol levels. Bad cholesterol can clog your arteries and raise your risk of cardiovascular disease.

5. Maintains glowing skin

Lactic, citric, acetic and succinic acid in ACV help discourage the growth of acne-causing bacteria. Additionally, lactic acid helps lighten acne scars and improve the texture, color and appearance of the skin. ACV also helps restore the glow of your skin. It also regulates the production of sebum so your skin doesn’t get overly oily.

For clear, glowing skin, mix one tablespoon of ACV with two cups of water. Dip a cotton ball in the mixture and gently glide it over your face and neck.

6. Aids in weight loss

Some people believe drinking ACV before or with a meal could lead to weight loss because of its satiating effect, and there is some evidence to back this up. A 12-week Japanese study reported that people who drank up to 30 milliliters (ml) or about six teaspoons of ACV per day had a one- to two-pound reduction in body weight. Their body mass index (BMI), waist circumference, triglyceride levels and visceral fat were also slightly reduced.

7. Eliminates dandruff

Some people find that spraying a diluted ACV solution onto their scalp helps reduce itchiness and visible flakes associated with dandruff. Scientists surmise that ACV’s acetic acid alters the scalp’s pH level, which makes it harder for yeast, one of the primary contributors to dandruff, to flourish. You can also apply two to three teaspoons of ACV directly onto your scalp and massage it in. Let it sit for five minutes before rinsing.

8. Lowers high blood pressure

ACV also supports healthy heart function by lowering high blood pressure. A study by Chinese researchers had shown that ACV effectively lowered high blood pressure in rats. High blood pressure is a risk factor for cardiovascular disease.

9. Treats diarrhea

Pectin is a kind of fiber found in apples and other fruits and vegetables. It may also be present in apple-derived products like ACV. Pectin in ACV is believed to help treat diarrhea by forming bulky fibrous matter. It also forms a protective coat along your colon, protecting it from possible inflammation.

Drinking a diluted ACV solution can provide relief from diarrhea within 20 minutes. Dilute two tablespoons of ACV in eight ounces of warm water. Take this three times a day until your bowel movements are restored.

10. Improves insulin sensitivity in women with PCOS

Polycystic ovary syndrome (PCOS) is a condition that affects a woman’s hormone levels. PCOS is a major cause of irregular menstruation. PCOS has been associated with insulin resistance, a hallmark of Type 2 diabetes. Research indicates that insulin resistance affects 60–70 percent of women with PCOS.

Insulin resistance occurs when there’s too much sugar inside your body. As a result, your cells become way less sensitive to insulin, the hormone that controls blood sugar. Clinical trials have shown that women with PCOS who took one tablespoon of diluted ACV each day for three months had better insulin sensitivity. They also experienced regular menstruation.

11. Prevents infections

ACV has excellent antibacterial properties that may help prevent skin infections. ACV may also be handy if you have a pet since it can be used to clean litter pans. You can also use diluted ACV to bathe your dog. The vinegar helps protect dogs from infections and also repels ticks.

12. May help treat asthma symptoms

Asthma is a chronic disease that affects your lungs. It is characterized by inflammation and difficulty breathing due to swollen airways. Some studies suggest ACV may help relieve asthma symptoms by reducing inflammation in the lungs.

How to consume ACV

It’s perfectly safe to consume ACV in small quantities. You can also supplement your diet with ACV capsules or gummies. Recommendations for “dosing” usually vary, but most are on the order of one to two teaspoons before or with meals.

If you don’t really mind the taste of ACV, you can simply add a few teaspoons to a glass of water and drink that. But if you do have trouble getting used to the flavor of ACV, you can add ACV to your diet by using it in recipes, including salad dressings and marinades.

You can also mix ACV with fresh fruit juices like lemon juice to make tonics. Spice it up with ground cinnamon and cayenne pepper or sweeten it with raw honey.

Sources:

OrganicFacts.net

MedicalNewsToday.com