Health benefits of apple cider vinegar

Apple cider vinegar is often used for cooking and medicinal applications, and is beneficial for health.

Rich in acetic acid

Acetic acid is the main active compound of vinegar, creating a strong sour smell and taste. This acid in apple cider vinegar helps increase feelings of fullness, suppress appetite, reduce fat accumulation, control insulin, and has antibacterial properties. Apple cider vinegar contains about 5% acetic acid. Organic, unfiltered apple cider vinegar also contains protein fibers, enzymes and beneficial bacteria.

Reduce harmful bacteria

Apple cider vinegar can help repel pathogens, including some strains of bacteria, and is used to clean and disinfect, reduce nail fungus, lice, warts…

Hippocrates, considered the father of Western medicine, used vinegar, specifically a mixture of vinegar and honey (oxymel), to clean wounds, treat boils, and relieve pain. This was a popular first aid method in ancient times, taking advantage of acidity to limit pathogens when modern medicine had not yet developed. However, in today’s medicine, vinegar is not considered a standard antiseptic and should not be used as a substitute for modern medical treatment and disinfection measures.

Vinegar is also a food preservative thanks to its ability to inhibit bacteria such as E. coli from growing and spoiling food.

Reduce blood sugar

Eating apple cider vinegar may benefit people with type 2 diabetes – characterized by high blood sugar levels due to insulin resistance or the inability to produce insulin. However, people without diabetes can also keep their blood sugar levels in the normal range, because high blood sugar is a major cause of aging and various chronic diseases.

Consuming apple cider vinegar may have beneficial effects on glycemic index and oxidative stress in people with diabetes and dyslipidemia. Apple cider vinegar is generally safe, but people taking blood sugar-lowering medications should talk to their doctor before increasing their vinegar consumption.

Losing weight

Apple cider vinegar may increase feelings of fullness, which can lead to eating fewer calories and losing weight. Specifically, consuming apple cider vinegar with meals may help reduce snacking within 3-24 hours after consumption. It also contributes to body fat percentage, waist and hip circumference, body mass index (BMI), blood sugar, as well as blood fat and cholesterol when consumed each day (about 15 ml – equivalent to each tablespoon).

Improve cardiovascular health

Heart disease is one of the leading causes of death worldwide. Several biological factors can influence the risk of heart disease, and eating vinegar may improve some of these factors. Apple cider vinegar may benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides, and total cholesterol.

Enhance skin health

Skin is naturally slightly acidic, but in people with eczema, this acidity can be reduced. Applying diluted apple cider vinegar can help balance pH and aid in restoring the skin’s protective barrier. Everyone should consult a doctor before trying new treatments, especially on damaged skin. Avoid applying pure vinegar to your skin as it can cause burns.

Dosage and usage

The best way to add apple cider vinegar to your diet is to use it in cooking, such as adding it to salad dressing or homemade mayonnaise. Dilute it with water and drink it as a beverage. Standard dosage ranges from 1-2 teaspoons (5-10 ml) to 1-2 tablespoons (15-30 ml) per day, mixed in a large glass of water.

You should start with small doses and avoid taking too much. Too much vinegar can cause harmful side effects, including enamel erosion and potential drug interactions.