What is apple cider vinegar?
Apple cider vinegar, also known as ACV is produced during fermentation of apple cider. The sugar present in the apple is fermented by yeast/bacteria which first turns it into alcohol. Further the alcohol is fermented to turn into acetic acid. Apple cider vinegar contains 4-5% of acetic acid, to which many health benefits can be attributed to. Not all apple cider vinegar is created the same, the key is to look for organic, unfiltered, raw apple cider vinegar with “mother” which indicates that it contains probiotics.
What are the health benefits of apple cider vinegar?
It is almost magical what apple cider vinegar can do for your health. Let’s start with a list of benefits first and then get into details.
- It can improve digestion
- It lowers blood sugar levels
- It improves insulin sensitivity
- It reduces belly fat
- It helps lowers cholesterol
- It helps sooth sore throat
- It lowers blood pressure and improves heart health
- It prevents and decreases the risk of getting cancer and slows down the growth of cancer cells
- It helps people to lose weight and increases satiety
Apple cider vinegar is also packed with nutrition. Let’s take a look at its nutritional composition to see what makes apple cider vinegar so special. Apple cider vinegar contains:
- amino acids
- only three (3) calories per tablespoon
1. Improves Digestion– Drinking apple cider vinegar everyday can help regulate the amount of acid present in your stomach, which will lead to easier digestion. Like any other fermented food, unfiltered apple cider vinegar contains healthy bacteria that helps to keep your digestive system functioning properly.
2. Lowers blood sugar levels and helps fight Diabetes– Apple cider vinegar has the ability to improve insulin sensitivity and it also helps lower the blood sugar levels. According to a research published by American Diabetes Association, taking two tablespoons of apple cider vinegar before going to bed can reduce fasting blood sugars.
3. Detoxifies the Liver– Apple cider vinegar increasing energy levels and improves its natural blood filtration processes by flushing the liver.
4. Helps You Lose Weight– Apple cider vinegar also helps with weight loss as it increases satiety, feeling of being full, which can help prevent cravings.
5. Inhibits the growth of Cancer Cells. Many studies show that apple cider vinegar has some anti-cancer benefits to it as it is an alkalizing food that restores the acid balance of the body which is important because cancer cells thrive in an acidic environment.
6.) Strengthens the bones – Apple cider vinegar aids in the process of absorption of calcium, which is essential to building strong bones.
8.) Lowers Cholesterol– Studies show that apple cider vinegar reduces the bad cholesterol- LDL and in turn increases the good cholesterol- HDL due to the natural antioxidants present in it.
How to incorporate apple cider vinegar into your diet?
The best way to incorporate apple cider vinegar into your diet is to use it for salad dressings or dilute it in water and drink it as a beverage. 1–2 tablespoons (15–30 ml) mixed in a large glass of water and consumed daily.
Refer to this article for detailed consumption patterns for different uses- Apple Cider Vinegar Dosage: How Much Should You Drink per Day?
It’s best to start with small doses of apple cider, avoid taking large amounts because too much of vinegar can cause harmful side effects.