Introduction

Apple cider vinegar has become an increasingly popular health tonic in recent years. Made from fermented apple juice, apple cider vinegar contains beneficial probiotics and acetic acid that provide a host of health benefits. From aiding weight loss to lowering cholesterol, apple cider vinegar can be a simple and natural way to boost your overall health.

What Is Apple Cider Vinegar?

Apple cider vinegar is made by crushing apples and squeezing out the liquid. Bacteria and yeast are added to ferment the liquid and turn the sugars into alcohol. In a second fermentation step, the alcohol is converted into vinegar by acetic acid forming bacteria. Acetic acid gives vinegar its sour taste and pungent smell.

Unfiltered, organic apple cider vinegar contains the “mother” – a colony of beneficial bacteria that looks like bits of cloudy sediment floating in the vinegar. The “mother” contains all the probiotics, enzymes, and nutrients that make apple cider vinegar so beneficial.

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Top 7 Evidence-Based Benefits of Apple Cider Vinegar

Here are 7 science backed ways that apple cider vinegar can benefit your health:

    1. Lowers Blood Sugar Levels

Apple cider vinegar has been shown to improve insulin sensitivity and lower blood sugar levels after meals. In one study, taking 2 tablespoons of apple cider vinegar before bed lowered blood sugar levels by 4-6% the following morning. The acetic acid in vinegar works by blocking digestive enzymes that break down carbohydrates, slowing the absorption of sugar from a meal into the bloodstream.

     2. Promotes Weight Loss

Apple cider vinegar can help you lose weight by suppressing appetite, reducing water retention, improving metabolism and reducing fat storage. Acetic acid has been found to reduce appetite, increase feelings of fullness and delay stomach emptying. This can lead to naturally eating fewer calories and shedding excess pounds. Apple cider vinegar has also been shown to reduce fat storage by inhibiting the formation of fat cells.

    3. Lowers Cholesterol

Apple cider vinegar can help lower cholesterol levels, which may reduce your risk of heart disease. One study found that rats fed a high-cholesterol diet supplemented with acetic acid had significantly lower total cholesterol levels compared to the control group. The acetic acid appears to inhibit an enzyme involved in cholesterol production.

    4. Lowers Blood Pressure

Studies suggest apple cider vinegar may help lower your blood pressure. Rats fed a diet high in acetic acid had a significant drop in blood pressure compared to rats fed a diet without acetic acid. Researchers theorize vinegar could inhibit renin activity and reduce blood pressure by promoting vasodilation.

    5. Improves Insulin Sensitivity

Improving insulin sensitivity can help protect against diabetes and aid in blood sugar management. In one study, insulin resistant subjects who drank a mixture of apple cider vinegar and water before a high carb meal showed increased insulin sensitivity compared to the control group. Improved insulin sensitivity allows cells to more efficiently uptake sugar from the bloodstream.

    6. Detoxifies and Promotes Liver Health

Apple cider vinegar is a natural detoxifier, thanks to its liver cleansing acetic acid. Animal studies show vinegar is particularly beneficial in detoxifying from alcohol abuse. Apple cider vinegar also contains chlorogenic acid, which protects the liver from oxidative stress. The antioxidant content of apple cider vinegar promotes overall liver health.

    7. Has Potent Antibacterial Effects

The main substance responsible for the antimicrobial effects of vinegar is acetic acid. Test tube studies demonstrate apple cider vinegar has antibacterial effects against various foodborne pathogens like E. coli and S. aureus. A diluted vinegar solution can also stop the growth of tooth-decaying bacteria in the mouth.

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How to Consume Apple Cider Vinegar

To maximize health benefits, incorporate 1-2 tablespoons of organic, unfiltered apple cider vinegar per day into your diet and/or skin care routine. Here are some ideas for using it:

• Add 1 tablespoon to a glass of water and drink before meals
• Use as a tangy salad dressing or marinade
• Add to bone or vegetable broth for an immune boosting soup
• Mix with oil and use as a healthy scalp treatment
• Soak in a hot bath with 1-2 cups of vinegar to detox and soften skin

Look for raw, organic apple cider vinegar to get the most benefits. Avoid buying clear vinegars, as they have been overly processed and stripped of key nutrients. The famous folk remedy of sipping apple cider vinegar tones down the vinegar’s acidity while still giving you the health perks. Simply dilute 1-2 tablespoons in a glass of water and drink 15-30 minutes before a meal.

The proven health benefits and countless therapeutic uses make apple cider vinegar a staple in any natural health regimen. With its unique medicinal properties and antioxidant content, apple cider vinegar can be a simple way to boost your overall wellness.

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The Bottom Line

Apple cider vinegar has loads of beneficial probiotics, enzymes and acetic acid. Science shows it has powerful health benefits like lowering blood sugar, aiding weight loss, reducing cholesterol and lowering blood pressure. To use it, try diluting in water and consuming 1-2 tablespoons per day. Look for organic, unfiltered apple cider vinegar containing the “mother” to get the maximum health benefits.

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FAQ

Here are answers to some frequently asked questions about apple cider vinegar:

What are the benefits of drinking apple cider vinegar everyday?

Drinking 1-2 tablespoons of apple cider vinegar diluted in water per day can provide benefits like lower blood sugar, weight loss, reduced cholesterol, lower blood pressure and improved skin health.

How much apple cider vinegar should you drink per day?

Most studies showing health benefits used 1-2 tablespoons (15-30 ml) per day. Dilute it in water and drank before meals. Start with small amounts and slowly work up to avoid side effects.

Does apple cider vinegar help with belly fat?

The acetic acid in apple cider vinegar reduces fat storage. Animal studies show apple cider vinegar inhibits fat accumulation and can help reduce belly fat.

Can apple cider vinegar help with weight loss?

Apple cider vinegar can promote weight loss in several ways – reducing appetite, lowering blood sugar/insulin, improving metabolism, decreasing fat storage and adding probiotics.