Health Benefits of Daily Apple Cider Vinegar Consumption

Apple cider vinegar, or cider vinegar, is a popular condiment and kitchen staple. Daily consumption of apple cider vinegar has several health benefits, including reducing blood sugar and cholesterol levels, aiding in weight loss, and preventing dandruff.

Apple cider vinegar is used in various ways, including as a marinade, preservative, and salad dressing, as well as in medicine due to its potential health benefits.

Here’s everything you need to know about the health benefits, side effects, and more of apple cider vinegar.

Apple cider vinegar is made by fermenting apple juice with yeast, which converts the sugar into alcohol. Bacteria are then added to convert the alcohol into acetic acid, giving the vinegar its sour taste and strong smell.

What are the uses of apple cider vinegar?

Apple cider vinegar is a versatile liquid with many uses. It can add a sour twist to soups, salads, and marinades. It’s also used in baking and has antimicrobial properties for preserving and pickling foods. Additionally, it’s effective for household tasks like washing vegetables, sanitizing surfaces, cleaning utensils, and deodorizing drains.

Apple cider vinegar possesses antibacterial, antifungal, anti-inflammatory, and antioxidant properties. These qualities made it popular in ancient medical practices for treating wounds and illnesses. The vinegar can also assist in managing diabetes, reducing cholesterol, and aiding in weight loss. Moreover, it contains beneficial nutrients for overall health.

What nutrients are present in apple cider vinegar?

A teaspoon of apple cider vinegar contains 1.05 calories, up to 50 milligrams of carbohydrates, and no fats. It carries the nutrients found in apples, including vitamin B, folic acid, biotin, pectin, vitamin C, and polyphenol antioxidants. The vinegar also contains small amounts of minerals like sodium, potassium, calcium, phosphorous, iron, magnesium, and selenium. With its 5% acetic acid content, apple cider vinegar helps the body absorb certain minerals from food.

Unfiltered apple cider vinegar, which appears cloudy, contains more nutrients than the filtered type. It contains bacteria and enzymes beneficial for gut health, called probiotics. These probiotics aid in digestion and overall well-being.

What are the health benefits of apple cider vinegar?

Apple cider vinegar offers several health benefits, including:

Reduction of blood sugar levels: Research indicates that daily consumption of apple cider vinegar can lower blood sugar levels. It enhances the body’s ability to utilize blood glucose, resulting in decreased blood sugar levels. This effect, known as insulin sensitivity, is particularly beneficial for people with diabetes.

Decrease in cholesterol levels: Regular intake of apple cider vinegar can significantly reduce cholesterol levels. Studies have demonstrated that consuming 15 to 30 milliliters of apple cider vinegar daily for 8 to 12 weeks leads to a significant decrease in bad cholesterol while increasing good cholesterol.

Assistance in weight loss: Apple cider vinegar is recommended for weight loss due to its ability to reduce hunger and induce feelings of fullness. When combined with a low-calorie diet, consuming 15 to 30 milliliters of apple cider vinegar for 12 weeks can lead to weight loss of 2 to 4 kilograms and fat reduction.

Prevention of dandruff: The antimicrobial properties of apple cider vinegar are effective against the fungus Malassezia furfur, which causes dandruff. Diluting 3 to 4 milliliters of apple cider vinegar with water can help prevent fungal growth and dandruff.

Other potential health benefits: Apple cider vinegar’s acetic acid content offers numerous potential health benefits, including potential treatment for hair lice, nail fungus, and skin warts. Some studies have also shown positive effects of vinegar on blood pressure and the prevention of cancer growth. However, further research is needed to establish these claims specifically for apple cider vinegar.

QUESTION

What are the side effects of apple cider vinegar?

Consuming large quantities of apple cider vinegar can pose health risks due to its acidity. Side effects of apple cider vinegar include:

1. Low potassium levels and bone loss: Prolonged and excessive consumption of apple cider vinegar can deplete potassium levels in the body, leading to bone loss.
2. Tooth enamel erosion: The acid in apple cider vinegar can damage tooth enamel. One study demonstrated up to 20% mineral loss from teeth after exposure to vinegar for 4 hours.
3. Skin irritation and burns: Direct application of undiluted apple cider vinegar can cause skin irritation and chemical burns, particularly in children.
4. Drug interactions: Apple cider vinegar can interact with certain medications, such as diabetes medications and insulin, leading to dangerously low blood sugar levels. It may also have adverse effects on medications like digoxin and diuretics.
5. Worsened gastroparesis symptoms: Excessive apple cider vinegar intake can exacerbate symptoms of gastroparesis, a condition that affects the stomach’s proper functioning. This can lead to digestive problems, nausea, indigestion, and heartburn, especially in individuals with diabetes.
6. Aggravation of chronic kidney disease: Apple cider vinegar may worsen symptoms of chronic kidney disease, as compromised kidneys may struggle to process acetic acid.

Tips for safe consumption of apple cider vinegar

To safely consume apple cider vinegar, consider the following tips:

• Limit intake to 2 tablespoons or 30 milliliters per day.
• Choose unfiltered apple cider vinegar for its higher nutrient content.
• Dilute with water based on personal tolerance.
• Drink through a straw to minimize exposure of teeth to acetic acid.
• Rinse mouth after consumption to protect tooth enamel.
• Avoid apple cider vinegar if you have gastroparesis or chronic kidney disease.
• Consult your doctor before consuming apple cider vinegar if you are taking medication.
• If you experience allergies, discontinue apple cider vinegar and seek medical attention if necessary.

References:

1. BMC Complementary Medicine and Therapies: "The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials."
2. BMC Gastroenterology: "Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study."
3. Clinical Laboratory: "In vitro study on dental erosion caused by different vinegar varieties using an electron microprobe."
4. Harvard Health Publishing: "Apple cider vinegar diet: Does it really work?"
5. International Journal of Microbiology: "Antifungal and Antibacterial Activities of Apple Vinegar of Different Cultivars."
6. International Journal of Scientific Research in Biological Sciences: "Quantification of the minimum amount of lemon juice and apple cider vinegar required for the growth inhibition of dandruff causing fungi Malassezia furfur."
7. Journal of Food Science: "Functional Properties of Vinegar."
8. Journal of Functional Foods: "Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial."
9. Journal of Primary Health Care: "Apple cider vinegar."
10. Journal of the American Academy of Dermatology: "Chemical burn from topical apple cider vinegar."
11. Medscape General Medicine: "Vinegar: Medicinal Uses and Antiglycemic Effect."
12. Nephron: "Hypokalemia, Hyperreninemia and Osteoporosis in a Patient Ingesting Large Amounts of Cider Vinegar."
13. The University of Chicago Medicine: "Debunking the health benefits of apple cider vinegar."
14. USDA: "Vinegar, cider."