The benefits of apple cider vinegar

The benefits of apple cider vinegar

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Apple cider vinegar is the most popular type of vinegar among people who maintain a healthy lifestyle. Many people think that apple cider vinegar has many health benefits and benefits the human body.

Among the beneficial properties of apple cider vinegar are: getting rid of extra pounds, lowering cholesterol, lowering blood sugar, and improving diabetes symptoms.

Apple cider vinegar is an old folk remedy that has been used for various home and culinary purposes. In the article we will consider: what is apple cider vinegar, the benefits for the body, how to take apple cider vinegar.


Apple Vinegar Benefits: 6 Proven Benefits

We distinguish six main beneficial properties of apple cider vinegar for human health.

1. Contains a lot of acetic acid with strong biological effects.

Apple cider vinegar is made through a two-step process similar to the process of alcohol production. At the first stage , yeast is added to the crushed apples , which begin to ferment the sugars in apples and convert them to alcohol. At the second stage, bacteria are added to the obtained alcohol solution, which start their fermentation process of alcohol, turning it into acetic acid – the main active ingredient in vinegar.

The word vinegar comes from the French language and actually means sour wine.

Natural, unfiltered apple cider vinegar contains “vinegar uterus” – a mucous substance that consists of friendly bacteria and cellulose, which together give a rich dark shade to apple cider vinegar. Some people believe that it is the “vinegar uterus” in apple cider vinegar that provides most of the benefits for the body, although currently there are no studies to confirm this.

The calorie content of apple cider vinegar is extremely low – only 3 calories per 1 tablespoon. It practically does not contain vitamins or minerals, but a small amount of potassium is present in its composition. Excellent quality apple cider vinegar contains some amino acid antioxidants.

Apple cider vinegar is produced by the process of fermenting sugar from apples. This process turns them into acetic acid, which is the active ingredient in vinegar.

2. Kills harmful bacteria

Apple cider vinegar is effective in killing various pathogens, including bacteria ( 1 ). It is traditionally used as a disinfectant, for the treatment of fungal diseases of the nails, getting rid of lice, warts and ear infections.

Hippocrates, who is called the father of modern medicine, used apple cider vinegar to wash wounds more than two thousand years ago. Vinegar was also used for the preparation and preservation of food. Studies prove that the use of vinegar inhibits the growth of bacteria (e.g. E. coli – E. coli) in foods that can ruin them ( 2 ).

If you are looking for a natural way to preserve your food, then apple cider vinegar can be very helpful.

There is also information that diluted apple cider vinegar helps to treat acne when applied topically to the skin, but scientific studies to confirm this do not yet exist.

Acetic acid is the main active ingredient in apple cider vinegar. It is acetic acid that can kill harmful bacteria or prevent their reproduction. Apple cider vinegar has a history of use as a disinfectant and an organic preservative.

Apple cider vinegar on a table

3. Lowers blood sugar and helps treat diabetes

Currently, the most successful use of apple cider vinegar is in the control of type 2 diabetes. Diabetes is manifested by the following symptoms: high blood sugar, insulin resistance, or inability to produce its own insulin.

However, high blood sugar can also be observed in other people who do not have type 2 diabetes. It is believed that increased sugar provokes accelerated aging of the body and the occurrence of many chronic diseases. Thus, anyone who is worried about their blood sugar level can benefit from taking apple cider vinegar, as he is able to maintain sugar at an optimal level, without going beyond the normal range. Thus, apple cider vinegar protects the body from premature signs of aging caused by high blood sugar.

Of course, the most effective and most natural way to independently control your sugar level is to not use harmful refined carbohydrates and white sugar. But apple cider vinegar can give a powerful effect.

It has been proven that apple cider vinegar has many beneficial effects for regulating blood sugar and insulin levels, namely:

  • increased insulin sensitivity by 19% -34% while consuming high-carb foods; and a significant decrease in blood sugar and insulin response ( 3 ).
  • a 34% decrease in blood sugar after eating 50 grams. white bread ( 4 ).
  • 2 tablespoons of apple cider vinegar before bedtime can lower fasting blood sugar levels in the morning by 4% ( 5 ).
  • Other different studies involving real patients prove that eating apple cider vinegar after meals can improve insulin production and reduce blood sugar ( 6 , 7 ).

For these reasons, apple cider vinegar can be beneficial for the body of people with diabetes, conditions that precede diabetes, or those who, for other reasons, want to lower their blood sugar.

However, if you are currently taking medications to lower your blood sugar, then you should consult your doctor before starting apple cider vinegar treatment.

Apple cider vinegar has shown great promise in improving insulin sensitivity and lowering blood sugar after eating.

4. Helps to lose weight and reduce fat in the abdomen

Surprisingly, studies also show that apple cider vinegar can help you lose weight.

Several studies involving people have shown that vinegar can increase your sense of fullness, thereby consuming less food and fewer calories, which actually leads to weight loss. For example, if people consume apple cider vinegar along with carbohydrate-rich foods, they feel more full and, ultimately, eat 200-275 less calories for the rest of the day ( 8 , 9 ).

A study conducted in 175 obese people showed that daily consumption of apple cider vinegar for 12 weeks led to a decrease in fat in the abdomen and weight loss ( 10 ):

15 ml (1 tablespoon) : weight loss was 1.2 kg.
30 ml (2 tablespoons) : weight loss was 1.7 kg.

However, keep in mind that this study lasted 3 months, so the resulting effect of losing weight looks pretty modest.

However, simply adding or eliminating individual products or ingredients rarely has a visible effect on weight. If you really want to lose weight, then you need to generally review your diet and lifestyle, which play a big role in this matter. It is necessary to combine several effective methods to see the results.

In general, we can say that apple cider vinegar is useful as a means of losing weight, mainly by stimulating a sense of fullness and lowering blood sugar and insulin levels. But it is not a wonderful tool for losing weight, as many advocate.

Studies show that vinegar can increase satiety and help people eat fewer calories with food, resulting in weight loss.

5. Lowers cholesterol and improves heart health

Heart disease is currently the most common cause of premature death in the world. It is known that several biological factors are associated either with a decrease or an increased risk of heart disease. Some of these “risk factors” can be improved by consuming apple cider vinegar, but many studies have proven this in animals.

These animal studies suggest that apple cider vinegar can lower cholesterol and triglycerides, as well as a number of other risk factors for heart disease ( 11 , 12 ).

There are also some studies demonstrating that apple cider vinegar lowers blood pressure, which is a major risk factor for heart disease and kidney problems ( 13 , 14 ).

So far, the only experiment involving humans is the Harvard observation, which showed that women who consumed salads with vinegar dressing had a lower risk of heart disease ( 15 ). But this type of research can only show some association; it cannot prove that it was vinegar that reduced the risk of developing heart disease, and not anything else.

As mentioned above, apple cider vinegar can lower blood sugar, improve insulin sensitivity, and help fight diabetes. Leveling these risk factors can also reduce the risk of developing heart disease.

A number of animal experiments have found that apple cider vinegar has the ability to lower blood triglycerides, cholesterol levels and blood pressure. This may be useful to reduce the risk of diseases of the cardiovascular system.

6. May have protective effects against cancer

Cancer is a terrible disease characterized by uncontrolled cell growth. There is a lot of information about the anti-cancer effects of apple cider vinegar.

Numerous studies have found that various types of vinegar can kill cancer cells and reduce tumors ( 16 , 17 ). However, all studies on this issue were carried out in isolated cells in test tubes or in rats, which does not prove anything that happens in a living, breathing person.

However, some observational studies in humans have had conflicting results: in China, vinegar was found to be associated with a decrease in esophageal cancer, while in Serbia, apple cider vinegar was found to increase the risk of developing bladder cancer ( 18 , 19 ).

Applying apple cider vinegar may help prevent cancer, but this needs to be investigated before any medical advice can be made.

Some in vitro and rat studies have shown that vinegar can slow the growth of cancer cells and reduce tumors.

Bottle of apple cider vinegar

How to take apple cider vinegar: dosage and use

The best way to incorporate apple cider vinegar into your diet is to use it for culinary purposes – like salad dressing, to make homemade mayonnaise, and the like. So you will not consume more than necessary, and you will not be able to harm the body.

Some people also like to dilute apple cider vinegar with water and drink as a drink.

General medical recommendations are as follows: for preventive purposes, you can take 1-2 teaspoons (5-10 ml), in medicinal up to 1-2 tablespoons (15-30 ml) per day, mixed in a large glass of water.

It is best to start with small doses and avoid large quantities, because too much vinegar can cause harmful side effects.

It is recommended to use organic, unfiltered apple cider vinegar with “vinegar uterus”.

The standard recommended dosage for apple cider vinegar varies from 1 teaspoon to 2 tablespoons per day, mixed in a glass of water. You can also use apple cider vinegar for cooking.


There are many misconceptions on the Internet about the miraculous properties of apple cider vinegar. Some say that it can increase energy and strength, help you lose weight in a week and more. Unfortunately, many of these claims are not supported by science.

That is why in this article we relied only on scientifically proven facts to provide reliable information about apple cider vinegar, the benefits for the body and how to properly take it for health.

From the small amount of evidence available, we can conclude that apple cider vinegar can be useful for the body and, of course, is a good ingredient in nutrition if you are interested in it. At least apple cider vinegar seems safe until you cross the line and drink it in liters.
Apple cider vinegar also has various other non-health benefits. It is actively used in cosmetology for home body and hair care: for hair conditioning, problem skin care, and dental care. Apple cider vinegar is also used for pets and as a cleaning tool for cleaning surfaces. Apple cider vinegar is an excellent natural care and cleansing product. Ideal for those who do not like industrial household chemicals.

Thus, apple cider vinegar is a healthy enough food.

And despite the fact that apple cider vinegar is not a “wonderful remedy” or “panacea,” as some people think, it clearly has some important health benefits, especially for regulating blood sugar and weight control.

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