Benefits of Drinking Apple Cider
Vinegar and How To Drink It?
Lately, everybody seems to be saying apple cider vinegar is amazing and it has
so many health benefits. Wanna know why and what those benefits are,
specifically? Here are all the reasons why everyone is drinking apple cider
vinegar plus helpful tips for how to incorporate apple cider vinegar to your
diet.
Apple cider vinegar is
everywhere. Everybody talks about it and everybody seems to love it. Is this
just a new hype or is apple cider vinegar actually amazing? Are there actual
health benefits of apple cider vinegar?
First of all, there’s
nothing new here. Apple cider vinegar was used as a natural remedy for health
problems for a very long period of time. In fact, it’s an ancient remedy. It seems
that we’re becoming more aware of those benefits these days, but they were
always there. It’s a re-discovery, if you will.
More people are trying to
improve their life by making healthier and more natural choices these days and
that’s why you’ll see apple cider vinegar pretty much anywhere there’s a
conversation about health, food, and natural remedies.
So I’ll get my POV right
out here: I think Apple Cider Vinegar (aka ACV) is amazing. Seriously,
AH-MAZING.
And most of the health
benefits of apple cider vinegar are endorsed by science — so nope, not just a
hype.
However, despite being so
amazing, apple cider vinegar won’t work miracles. And it won’t replace a
balanced diet and exercise. It promotes health and it helps you maintain it,
but drinking apple cider vinegar won’t have a major impact unless you’re making
other steps towards your health. No remedy can do that. Moderation is always
key.
WHAT IS APPLE CIDER
VINEGAR?
Apple cider vinegar is a
type of vinegar made from apples. Duh, right? More specifically, it’s
fermented apple juice.
To make apple cider
vinegar, apples are crushed and exposed to yeast. By doing this, the natural
sugar from the apple is fermented over time and turned into alcohol (like you
would do with wine). Sounds like making apple cider, right? Yeah, because the
process is similar. The difference is the apple cider vinegar is fermented
twice –once to make alcoholic cider and a second time to make it vinegar.
WHY DRINK APPLE CIDER
VINEGAR?
As crazy as it may sound at
first, drinking apple cider vinegar will bring you many health benefits which
will be discussed in detail in just a sec. Aside from health benefits, apple
cider vinegar also reduces cravings by inducing satiety which means apple cider
vinegar is great for weight loss or for maintaining a healthy lifestyle. Not
only that, but apple cider vinegar is filled with beneficial nutrients.
basically, apple cider
vinegar rocks!
HEALTH BENEFITS OF APPLE
CIDER VINEGAR
So what about those health
benefits of apple cider vinegar? This almost-magical vinegar can do many
things for your health. Let’s start with a list and then get into
more details with the ones that will help you to live a healthier life, ok?
Apple cider vinegar…
·
is
a natural laxative and it can improve digestion;
·
lowers
blood sugar levels;
·
improves
insulin sensitivity;
·
increases
satiety and helps people to lose weight;
·
reduces
belly fat;
·
lowers
cholesterol;
·
lowers
blood pressure and improves heart health;
·
prevents
and decreases the risk of getting cancer and slows down the growth of cancer
cells.
HELPFUL NUTRIENTS IN
APPLE CIDER VINEGAR
Impressive, right? But
wait… there’s more. Apple cider vinegar is also a nutritional powerhouse. That
would explain some of the health benefits! Let’s take a closer look at apple
cider vinegar’s nutritional composition to see what makes it so special.
Apple cider vinegar
contains:
·
magnesium;
·
iron;
·
phosphorus;
·
manganese;
·
amino
acids;
·
antioxidants;
·
only
3 calories per tablespoon.
DRINKING APPLE CIDER
VINEGAR FOR WEIGHT LOSS
Most people use apple cider
vinegar for weight loss, but they don’t know the rest of the health benefits of
apple cider vinegar. That’s because apple cider vinegar was used as an aid in
weight loss for ages.
There are several studies that
have concluded using apple cider vinegar for weight loss actually works. They
also found it works even without dietary changes. However, when drinking apple
cider combined with a healthy lifestyle, the results are truly impressive.
So…how does this
happen? Most people overeat because they don’t feel full. Apple cider
vinegar increases satiety (your feeling of fullness) and that’s very helpful
for staying on track with your healthy diet. Especially at the beginning of
your weight loss journey when you need a little bit of help to start and to
stay on track.
APPLE CIDER VINEGAR AND
DIABETES
When it comes to apple
cider vinegar and diabetes, there are a few things you should know. Apple
cider vinegar is great in diabetes prevention. So, if you have a family history
of diabetes, you should consider drinking apple cider vinegar to decrease the
risk.
Apple cider vinegar has
been shown to reduce blood sugar levels when one is fasting
(not eating), which is incredibly beneficial for people who have difficulty
regulating their own blood sugar levels, like those who have diabetes.
However, this won’t replace medication. A healthy diet and exercise are always
recommended for people with diabetes. If you have diabetes and take insulin or
prescription drugs, you should talk to your doctor before drinking apple cider
vinegar because your potassium levels can drop too much.
CHOLESTEROL, BLOOD PRESSURE,
AND APPLE CIDER VINEGAR
Other common uses for apple
cider vinegar are to lower blood pressure and reduce cholesterol
levels. What’s the deal with apple cider vinegar cholesterol and
apple cider vinegar blood pressure? Apple cider vinegar helps in controlling
renin, a hormone produces by your kidneys that is responsible for constricting
and dilating the blood vessels. When the blood vessels are constricting, the
blood pressure rises. Apple cider vinegar keeps the vessels relax, and that
means blood pressure won’t rise.
As for apple cider vinegar
helping with cholesterol – drinking apple cider vinegar before a meal lowers
cholesterol. Basically, studies have
shown that apple cider vinegar reduces LDL (bad cholesterol)
and increases HDL (good cholesterol) due to its natural antioxidants.
HOW APPLE CIDER VINEGAR
HELPS WITH DIGESTION
As I already mentioned,
apple cider vinegar improves digestion. Drinking apple cider vinegar for digestion
can…
·
get
rid of heartburn;
·
reduce
bloating;
·
improve
digestion overall.
Let me just say that
discomfort and pain are not normal. When we experience pain and discomfort
after a meal, we should listen to our bodies and realize that something is not
exactly right. Maybe we ate too much or maybe our digestive system doesn’t work
properly.
Proper digestion means
proper acid levels in the stomach so the nutrients in our food can be absorbed.
When there’s not enough acid, food is not properly broken down and the
nutrients are not assimilated which can lead to digestive issues like the ones
I mentioned. Or more serious ones.
Drinking apple cider
vinegar for digestion means increasing acid production. And that leads to
proper digestion. Simple, right?
APPLE CIDER VINEGAR
KILLS BACTERIA
Did you know apple cider
vinegar kills bacteria? In fact, apple cider vinegar was used for disinfecting
wounds and treating fungus back in the day.
It was – and still is – a
great way to treat and prevent infection because apple cider vinegar can kill
bacteria easily. It also inhibits bacteria, like E-coli, from spoiling food so
that’s why it’s so often used as a food preservative. It’s also natural and
better than artificial preservatives. So awesome!
APPLE CIDER VINEGAR AND
CANCER
When it comes to apple
cider vinegar and cancer, it has been shown that
apple cider vinegar can help in cancer prevention because it promotes health.
There are many factors and causes for cancer and we still have a long way to go
in terms of prevention and treatment but, what we do know is apple cider
vinegar can reduce the risk of cancer and can slow down the cancer cell (tumor)
growth.
That being said, apple
cider vinegar shouldn’t replace treatment for someone diagnosed with cancer or
a healthy lifestyle for those who want to reduce the risk of developing
different types of cancer.
USING APPLE CIDER
VINEGAR FOR SKIN AND HAIR
Aside from the health
benefits of apple cider vinegar, using apple cider vinegar can also improve
skin appearance and hair health. Woot! See? Apple cider vinegar is indeed
amazing. Told ya!
Why apple cider vinegar is
great for skin and hair:
·
treats
and reduces the prevalence of acne;
·
treats
and soothes sunburn;
·
has
anti-aging properties;
·
improves
hair health;
·
combats
hair tangles;
·
reduces
hair frizz;
·
seals
the hair cuticles and help the hair to retain moisture;
·
treats
dandruff.
Seriously, is there
anything apple cider vinegar cannot do? I don’t think so! However, it’s
important to note it is not recommended to apply apple cider vinegar to the
skin without diluting it in water first.
POPULAR WAYS TO DRINK
APPLE CIDER VINEGAR
Apple cider vinegar has been used in cooking
and natural medicine for thousands of years.
Many claim it has health benefits, including weight loss,
improved blood sugar levels, relief from indigestion and a decreased risk of
heart disease and cancer.
With its many potential uses, it can be difficult to know how
much apple cider vinegar to take each day.
This article outlines how much apple cider vinegar you should
drink for different health benefits, as well as the best ways to avoid side
effects.
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Apple cider vinegar is often recommended as a natural way to
control blood sugar levels, especially for people with insulin resistance.
When taken before a high-carb meal, vinegar slows the rate of
stomach emptying and prevents large blood sugar spikes (1Trusted Source).
It also improves insulin sensitivity,
which helps your body move more glucose out of the bloodstream and into your
cells, thus lowering blood sugar levels (2Trusted Source).
Interestingly, only a small amount of apple cider vinegar is
needed to have these effects.
Four teaspoons (20 ml) of apple cider vinegar before meals have
been shown to significantly reduce blood sugar levels after eating (2Trusted Source, 3Trusted Source, 4Trusted Source).
It should be mixed with a few ounces of water and consumed right
before a high-carb meal (2Trusted Source, 5Trusted Source).
Apple cider vinegar does not significantly lower blood sugar
when taken before a low-carb or high-fiber meal (6Trusted Source).
SUMMARY Drinking four teaspoons (20 ml) of apple cider
vinegar diluted in water immediately before a high-carb meal can reduce blood
sugar spikes.
For Polycystic Ovarian Syndrome (PCOS)
Polycystic ovarian syndrome (PCOS) is a hormonal condition
associated with abnormal menstrual cycles, high levels of androgen hormones,
ovarian cysts and insulin resistance (7Trusted Source).
One three-month study found that women with PCOS who drank one
tablespoon (15 ml) of apple cider vinegar with 100 ml or about 7 ounces of
water immediately after dinner had improved hormone levels and experienced more
regular periods (8Trusted Source).
While further research is needed to confirm these results, one
tablespoon (15 ml) each day appears to be an effective dose for improving PCOS
symptoms.
HOW MUCH APPLE CIDER
VINEGAR SHOULD I DRINK DAILY?
This is important. Because
you don’t want to overdo it. That’s never a good idea. So how much apple cider
vinegar daily? And how much is too much?
Common dosage per day is
15-30 ml. Basically, 1-2 tablespoons of apple cider vinegar – mixed with water
or made into a tonic or added to a salad dressing.
APPLE CIDER VINEGAR SHOULD I DRINK DAILY |
My advice is to start with
a tablespoon and then increase to 2 tablespoons if you don’t notice any side
effects. It can be quite strong at first, so you’ll want to get used to
it.
POTENTIAL SIDE EFFECTS
OF DRINKING APPLE CIDER VINEGAR
Apple cider is rather
harmless, but too much of anything can cause problems. Also, there are certain
instances when apple cider vinegar is not at all recommended. For example, if
you have stomach ulcer or kidney problems.
As a reminder, drinking
apple cider vinegar without diluting it is not at all recommended because apple
cider vinegar is acidic and it can cause:
·
tooth
decay and weaken tooth enamel;
·
low
potassium levels – when drinking more apple cider vinegar than recommended or
when you already have low potassium levels;
·
indigestion
– too much apple cider vinegar can cause indigestion;
·
digestive
problems – this may sound counterintuitive since apple cider vinegar can
improve digestion but for someone who has ulcers or acid reflux, apple cider
vinegar will only worsen the symptoms.
·
skin
burns – another counterintuitive one since apple cider vinegar can soothe
sunburn but if you apply it to the skin undiluted it can burn your skin. For
treating acne, make sure you add only a little bit of apple cider vinegar in
water before applying it to the skin. For sunburn – use 2 tablespoons of apple
cider vinegar into your bath water.
A little really goes a long
way.
What are your favorite ways
to enjoy apple cider vinegar? Let me know in the comments below!
The
Bottom Line
Apple cider vinegar can help manage blood sugar, improve
symptoms of PCOS and promote weight loss.
A typical dose is 1–2 tablespoons (15–30 ml) mixed with water
and taken before or after meals.
Research doesn't support claims that it can improve digestion
and prevent heart disease, cancer or infection.
Apple cider vinegar is a relatively safe supplement to consume
in moderation but has not been extensively researched.
Future studies may reveal more potential uses and
benefits and help clarify the most effective dosages.
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