 Apple cider vinegar has some health benefits that are proven by science while some are still unproven. It's used for different conditions and has antimicrobial and antioxidant properties.
Nowadays people use Apple cider vinegar for weight loss, diabetes, and some other things.
In the meanwhile, it has some side effects and still, there is no safe dose recommendation.
In this article, I will share with you the health benefits and the side effects of Apple cider vinegar.
Health benefits of Apple cider vinegar
In the fermentation of Apple cider, the yeast and bacteria will interact with the apple sugar producing alcohol and then change to vinegar.
The tart taste of the vinegar is from the malic acid, lactic acid, and citric acid the bacteria in the apple cider vinegar.
Apple cider vinegar boosts your health in different ways. here are some health benefits of ACV
1. Apple Cider Vinegar for weight loss
Studies state that having vinegar before or with a meal increases satiety and weight loss.
In 2018 a study on weight loss gathered the information for 12 weeks from two groups, both groups were given fewer calories but one group had an extra 30ml of ACV every day.
The group that had the apple cider vinegar showed more weight loss and more fat loss especially the fat covering the internal organs called visceral fat.
These days when people use ACV for weight loss they overuse it which is not a good idea as we will see later in this article.
2. ACV and blood sugarÂ
Using apple cider vinegar after foods can decrease blood sugar levels.
Acetic acid of the Apple cider vinegar lowers the blood sugar by inhibiting enzymes for starch food digestion
It's better to consult your doctor before you use apple cider vinegar for your diabetes because ACV could interact with your medications.
It's better not to use apple cider vinegar on your own if you have any health problems always contact health professionals.
3. Apple Cider Vinegar for Skin Conditions
Apple Cider vinegar is used to treat dry skin conditions and Eczema.
the skin is acidic and when it loses its acidity it's prone to injuries. topical apple cider vinegar gives back the skin its acidity which protective barrier.
in theory, the acidity of Apple cider vinegar could protect against skin infections like eczema and other conditions. no scientific evidence to support that.
before you use topical ACV consult your doctor to avoid skin damage.
4. Apple Cider Vinegar has antimicrobial properties
ACV can kill pathogens like bacteria. in early times people used apple cider vinegar to clean wounds, and treat them with some conditions like warts, lice, ear infections, and nail fungus.
it's also a natural protector of foods. it's also said it helps with acne but there is no scientific data to support that.
5. Apple cider vinegar for sore throat
Apple cider vinegar is used to treat sore throat.
To use it for sure throat you can mix 1 teaspoon of apple cider vinegar and 1 teaspoon of honey with some cayenne pepper in a cup of warm water and drink it or gargle it.
However, no study proves that Apple cider vinegar treats sore throat, but some studies suggest that if you added with water it harms the lining tissue or makes the pain worse.Â
There is no safety indication of how to add apple cider vinegar to water and make it safe.
6. Apple cider vinegar for Body Odor
Others say apple cider vinegar helps the bad smell of armpits and feet because it balances the pH or acidity of the skin to kill bacteria.
To use it for body odor mix it with water then use cotton or clothes or baby wipe to dip into the solution then squeeze and wipe them to your armpit and feet, you can store the wipes in an airtight container.
For the first time, you will smell the vinegar scent but it will go away gradually.
Don't use it with silk or leather because acids can damage them.
How to use apple cider vinegar?
the easiest way to add apple cider vinegar to your diet is to add it when cooking. like homemade mayonnaise and salad dressings.
also, you could mix it with water and drink it. mostly people use 1 to 2 tablespoons added to 25 to 30 ml of water or 1 to 2 teaspoons added to 5 to 10ml of water per day.
it's better to use small doses for side effects like drug interaction and tooth enamel erosion. dietitians recommended using unfiltered organic Apple Cider vinegar.
Side effects of Apple cider vinegar
in general Apple cider vinegar is safe if it's used in moderation between 1 to 2 teaspoons daily, but if you consume more it will lead to a decrease in levels of potassium which leads to many health problems.
Apple cider vinegar interacts with some medications such as diabetic drugs, laxatives, diuretics, and heart condition drugs so if you're a person with those conditions do not use apple cider vinegar.
other side effects include tooth enamel erosion, acid reflux, exacerbates chronic kidney disease, esophageal burn, and gut distress.
Conclusions
Some natural healthcare advocates and websites declare that apple cider vinegar has many benefits such as energy-boosting and treatment of some diseasesÂ
Sadly few studies support few of the health benefits of Apple cider vinegar.
Some researchers say apple cider vinegar has benefits like decreasing blood glucose levels, fighting bacteria, and increasing weight loss.
Apple cider vinegar is also used for products of skincare, natural hair products, and cleaning agents.
Apple Cider vinegar is safe as long as you are not taking it Apple Cider vinegar is safe as long as you are not taking it excessively.
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