Introduction
But, apple cider vinegar is not just for salad dressing. Its use extends beyond cooking and has many health benefits on humans. From the top of your hair to your feet, there is nothing apple cider vinegar can’t do to help you embark on a healthier life. Read on to discover real health benefits of apple cider vinegar.
Ah, apple cider vinegar. Its benefits are real and many, and it has been a popular staple since the first human being crushed fermented apples. Okay, we might be dramatizing a little. The use of apple cider vinegar started as far back as 400 BC. Hippocrates, the father of modern medicine, is believed to have treated his patient with a potion made of apple cider vinegar. Even before that, evidence of apple cider vinegar was found in ancient Egyptian urns (there must be something in that).
Background and History of Apple Cider Vinegar
Apple cider vinegar is made from the fermentation of apple juice. It is used as a condiment for the intense aroma it has, although its sour taste does not please everyone, and that extends to its use for medical reasons. It contains vitamins (C, B6, B9, B12) and minerals (potassium, magnesium, calcium, iron). Especially potassium and magnesium – also useful for some forms of cardiac arrhythmia. The “mother” of apple cider vinegar is a more or less dense network of agents like enzymes, bacteria, pectin and, for the most part, nutrients that do nothing else than protect the product from bacterial contamination until it finally evaporates.
It’s likely you’ve tried it yourself or know someone who has – the consumption of apple cider vinegar as a dietary addition is clearly on the rise. Most popular in wellness and health circles, claims about the potential benefits of apple cider vinegar include aiding in weight loss, managing blood sugar, preventing heart disease and even healing dandruff. The internet is flooded with articles and social media posts promising transformative results. So has this common kitchen item turned health supplement become a miracle elixir, or is apple cider vinegar simply another beverage vice set for a fall into the alarmist category? To better decipher the hidden truths in the science, it’s important to first understand more about what apple cider vinegar is, the uses throughout history and what it can and can’t offer for those considering using it in the here and now.
Understanding Apple Cider Vinegar
The mother develops as acetic acid bacteria break down the alcohol into acetic acid. The mother is deemed to have a lot of health advantages as part of the apple. Apple cider vinegar must also have a strong antioxidant level that helps improve the body’s immune system. It must be raw, unfiltered, and organic apple cider vinegar to enjoy the health benefits of the apple and the benefits of antioxidants. True apple cider vinegar includes amino acids that lower harmful LDL cholesterol, which causes a lot of issues in our health. Antioxidants in apple cider vinegar destroy free radicals, which kill the cells that regulate the formation and decay of collagen. The acetate in acetic acid aids in reducing bloating, thus giving the body more time to produce more energy from our cells. It is also critical for the body’s health by delivering potassium. Since potassium is a crucial mineral needed by the body to produce greater muscular strength and growth. Unfortunately, this type of potassium is not found in synthetic sources, so a “real” cup of apple cider vinegar can yield a lot of benefits.
Apple cider vinegar is essentially apples that have been crushed, distilled, and then fermented over time, resulting in a sour liquid containing acetic acid. You will need an acetic acid level of 5-7% for apple cider vinegar. You must always inspect the bottle for “real” apple cider vinegar since a lot of apple cider vinegar in the market is synthetic. To taste, it should be sour and free from sediment. To be pure and unfiltered, it should seem somewhat murky. When purchasing real apple cider vinegar, you will reap the health advantages. It has the “mother” of vinegar, which is a small, cobweb-like enzyme of protein. You will notice strands of it at the bottom of the apple cider vinegar bottle if the apple cider vinegar is unfiltered.
Composition and Nutritional Value
The bioactive compounds in apple cider vinegar present a range of biological activities due to their antioxidant, anti-inflammatory, antimicrobial, hypotensive, and anticancer properties. Acetic acid makes up 4-5% of apple cider vinegar, as do other abundant volatile organic compounds such as acetaldehyde (0.1%), propanoic acid (0.2%), and lactic acid. Data from the US Department of Agriculture’s Food Composition Databases show that apple cider vinegar contains a small amount of some minerals such as phosphorus, potassium, calcium, and iron; vitamins A, C, E, and B; and polyphenolic antioxidants such as gallic acid, caffeic acid, catechin, epicatechin, and the antioxidant ATX (chlorogenic acid) in apple vinegar, each of which has been reported to play a role in the observed biological activity. The levels of these components are usually determined by the raw material (apples) and the preparation process, and could explain why advanced scientific studies report controversial and variable results.
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits, including antimicrobial and anticancer effects. These effects are due to its bioactive components, which include acetic acid, the ingredient responsible for the traditional use of vinegar for the preservation of food, malic acid, vitamin C, and other potent polyphenolic antioxidants (polyphenols such as gallic acid, catechin, epicatechin, and others). Altogether, the evidence supports the notion that apple cider vinegar has a diverse range of biological functions that can contribute to overall health and well-being, and there is growing demand for functional foods to improve health and prevent disease.
Exploring the Health Benefits
2. Aids weight loss. In a 12-week study, people lost over 4 pounds and experienced a significant reduction in body fat without making any changes to their diet or exercise regime. The lost pounds in this study were achieved through a caloric deficit, a reduction in appetite (20% less food was ingested), and an increased sense of satiety, which resulted in a 50% energy intake and 200-300 calories less ingested in the 24 hours after drinking the acetic acid added to the sparkling wine. However, prior to celebrating, it is important for people to be told that after completion, participants still regain all the weight without a change in eating behavior. The acetic acid, a monocarboxylic acid, would disrupt both the main passive conversion and the active (coupled with the ATP-dependent active transport mechanism) of increased glucose that fosters the adenosine in the metabolism.
1. Acetic acid lowers blood sugars and insulin levels. Many sources claim that vinegar can help lower blood sugar levels, and many studies have supported this claim. One meta-analysis (treatment of 4 tablespoons of vinegar a day) noted a reduction in blood glucose of >31%. The effect of lowering blood sugars is equivalent to the initial treatment with Metformin. The reduction in fasting blood glucose (a measure of control in the early morning) in this study was 64%, similar to the 64% achieved by Metformin. The lower edge of cinnamon (watered) is about 60%. Adding 2 tablespoons of vinegar to a meal can help reduce the increase in blood glucose that occurs after eating a meal.
Weight Management and Metabolism
Beyond weight, apple cider vinegar may also have other impacts on metabolism. In this study on insulin sensitivity, two teaspoons of vinegar consumed with a high carbohydrate meal was found to have a significant impact in improving both the insulin and glucose responses of a healthy adult. Researchers concluded that vinegar may have a useful role by reducing insulin responses, and as a result considered it a useful remedy to treat insulin resistance syndrome, hyperglycemia, hypertension, and obesity. These metabolic disturbances often occur together and are considered the key characteristics of the metabolic syndrome.
In yet another study of 30 overweight or obese adults, participants were provided with an unrestricted diet and participated in yoga classes three times a week, with the addition of 1 tablespoon of apple cider vinegar each day. Those consuming the vinegar showed a neutral or decreased amount of body weight, with no change in lean body mass. In contrast, those in the control group saw a significant weight increase of one pound, and no overall change or loss in body fat was seen in either group. Researchers concluded that consuming apple cider vinegar may result in a slower rate of gaining weight when eating an unrestricted diet. Might it work in combination with diets that include fewer calories and that involve exercising and muscle toning, to help people with weight loss goals comply better and see greater success? It’s a possibility.
Scientific Evidence and Studies
There isn’t anything magical when it comes to the fundamentals of weight loss and shedding body fat. It’s the result of consuming fewer calories than you burn. Yet apple cider vinegar is stated to delay stomach emptying, thereby lowering postprandial plasma glucose and insulin responses. In layman’s terms, this means your blood sugar will stay more stable during the day so that you’re not driven to eat frequently. Professionals have studied apple cider vinegar for a variety of uses, though functional uses are largely anecdotal. Despite the fact that health claims exist, few of these claims are supported by evidence. Be skeptical of anecdotal stories or other questionable health claims. Assume no practical benefit until detailed, scientific evidence to the contrary becomes available. While you’re encouraged to consume moderate amounts of apple cider vinegar as a supply of acetic acid, there isn’t much more it will do for you in promoting good health.
A review compiles the results of several research studies, providing a summary of the literature and presenting that summary in terms of the scientific findings. Many fads tout purported health benefits without any substantial backing from scholarly scientific research. With apple cider vinegar, expect to find pockets of details in the course of these studies which are favorable. Much attention has been given to weight loss, sugar handling, cholesterol management, and antimicrobial benefits. Covered separately are scientific conclusions where particular benefits are studied and confirmed together with scientific reviews of numerous health benefits.
Key Research Findings
A positive effect on colon, cancer cells growing in test tubes, and potentially in animals? Nourish your potassium and your good cholesterol levels? Cider vinegar smells like compounds in grape seeds, which have been associated with, in fact, offering these rewards and possibly others. Whether or not apple cider vinegar ever develops a legitimate standing in the scientific world might well be the case. Keep away from swallowing the liquid undiluted, and also keep an eye on your teeth, esophagus, and stomach lining its acidity levels. Then, incorporate it into all sorts of diverse and creative ways of spreading robust, clean, and healthful tastes throughout your diet.
When it comes to benefits she actually might offer, apple cider vinegar has left a rather scattered and flimsy record in key cell, laboratory, and animal studies. Acidic enough to damage your tooth enamel, esophagus, or stomach? Apple cider vinegar isn’t all that throat-friendly, especially in its undiluted state. However, pair it with a little water or add it to a salad, and the concentration levels drop to something your insides can tolerate. A natural way to battle yeast and other fungus? Bacteria are useful, healthy cells many anti-yeast drugs cannot tell the difference between yeast and. Vinegar, which is created by fermenting specific ingredients inside yeast, exhibits a potential natural way to treat this problem. A better way to control your pounds – and potentially your blood sugar levels? Although the question is hardly officially settled, you will find sources linking modest weight loss or improved blood sugar profiles to regular use of apple cider vinegar.
Incorporating Apple Cider Vinegar Into Your Routine
Another way to consume ACV is by using it in either your homemade salad dressings or in a tasty vinaigrette to serve over steamed veggies or whole grains. It’s definitely much healthier to make your own salad dressing with fresh ingredients rather than buying the store-bought or restaurant versions, not to mention that making your own salad dressing can be a lot of fun and will help you to avoid unhealthy, artificial store-bought salad dressings. The best part is that the potential health benefits of ACV can change the taste of your food and all the while offer potential health benefits.
2. Adding fruit: Another tasty way to consume ACV is by mixing it with other beneficial ingredients, like cinnamon, lemon juice, ginger, stevia, and apple or other fruit slices. After you’ve gotten used to the taste of this special blend, you can omit the other fruits and enjoy the mix with flavored teas or plain warm water.
1. Thinning out with water: One popular way to incorporate ACV into your diet is to mix approximately 1-2 tablespoons into one cup of water and drink it before meals or first thing in the morning.
The absolute best way to add ACV to your daily routine is to sip it.
There are plenty of ways to get apple cider vinegar into your diet, whether you’re consuming or applying it. The following suggestions will help you get started without overwhelming your taste buds.
Usage Tips and Precautions
Apple cider vinegar easily goes rancid; exposure to light, heat, and atmosphere too add to this. But, if properly stored, it has a pretty long shelf life. It is often a good practice to refrigerate apple cider vinegar as refrigerated apple cider vinegar remains stable for a longer time. The ideal shelf life of apple cider vinegar in a refrigerator is forty to fifty years. At the most, the best shelf life can go up to two years. Remediation techniques like pasteurization, heating, or long storage can reduce the potency of apple cider vinegar greatly. Always use undistilled certified apple cider vinegar directly and not as a substitute when an apple cider vinegar remedy is authored. Remember that similar results cannot be achieved with regular vinegar as they don’t have the same properties as apple cider vinegar made from apples. Before making use of apple cider vinegar for peptic ulcers or any other health issues, always get the permission of the concerned healthcare provider to avoid worsening the underlying health issue.
Apple cider vinegar is available in the market in many forms. One can choose from clear distilled commercial vinegars, natural vinegars that have the mother, natural organic vinegars, or homemade ones. Always remember that apple cider vinegar made from crushed organic apples is the best. Whether commercial or homemade, always use a glass bottle for storing apple cider vinegar. If using commercial apple cider vinegar, ensure that it is pure and not fermented or distilled or artificially colored in any way. As it contains acetic acid and can erode tooth enamel or wear out the surface of tooth enamel, never consume apple cider vinegar without diluting it with water. Rinsing the mouth with water after consuming apple cider will help dilute acetic acid and reduce its impact on the tooth. If it feels too sour, remember, adding honey to it makes it a great liquid hunger suppressant.
