Apple Cider Vinegar is touted to be the holy grail of health these days. It is said to have many benefits, including weight loss, improved digestion, and reduced inflammation. Some people even claim that it can help with conditions like acne and dandruff.

But what does the science say? Is Apple Cider Vinegar really as magical as people claim? Let’s take a closer look at the evidence.

WHAT IS APPLE CIDER VINEGAR?

Apple cider vinegar is a type of vinegar made from fermented apple juice. It’s rich in acetic acid, which has been shown to have health benefits.

Apple cider vinegar is made by crushing apples and squeezing out the liquid. The liquid is then mixed with yeast, which ferments the sugars into alcohol. bacteria are then added to the mixture, which ferment the alcohol into acetic acid.

The final product is a vinegar that contains 5-6% acetic acid.

Apple cider vinegar has a wide range of uses, including cleaning, cooking, and beauty. It’s also been touted as a natural remedy for a variety of health conditions. Some people believe that drinking apple cider vinegar can help with weight loss, diabetes, and heart disease.

However, there is limited research to support these claims.

Apple cider vinegar is safe to consume in small amounts. However, it can cause side effects, such as tooth enamel erosion and low potassium levels. It can also interact with certain medications, so it’s important to speak to your doctor before adding it to your diet.

BENEFITS OF APPLE CIDER VINEGAR

There are several purported benefits of apple cider vinegar, but many of these claims are not supported by scientific evidence.

WEIGHT LOSS

Apple cider vinegar is often promoted as a weight-loss aid. There is some evidence to suggest that acetic acid, the main active ingredient in apple cider vinegar, may promote weight loss.

A 2009 study found that people who took acetic acid for 12 weeks lost more belly fat than those who didn’t. Another study showed that acetic acid increased the number of calories burned in rats by up to 11%.

However, these studies were small and more research is needed to confirm the effects of acetic acid on weight loss.

In addition, drinking undiluted vinegar can be dangerous. A woman in Arizona developed burns on her esophagus after drinking a shot of vinegar every day for six years.

It’s important to dilute apple cider vinegar before consuming it, as undiluted vinegar can damage your throat and esophagus.

To make a safe weight-loss drink, mix one or two tablespoons of apple cider vinegar with eight ounces of water and drink before meals. You can also add a bit of honey or stevia for sweetness.

DIGESTION

Apple cider vinegar may also help with digestion. One study showed that taking apple cider vinegar with a high-carb meal reduced blood sugar spikes in people with diabetes.

Another study found that taking apple cider vinegar with a meal high in protein reduced levels of the hunger hormone ghrelin.

These studies suggest that apple cider vinegar may help to regulate blood sugar and appetite, but more research is needed.

To improve digestion, mix one tablespoon of apple cider vinegar with eight ounces of water and drink before meals. You can also add a bit of honey or stevia for sweetness.

INFLAMMATION

Apple cider vinegar may also have anti-inflammatory properties. One study found that acetic acid was able to suppress inflammatory genes in fat cells. This suggests that apple cider vinegar may help to reduce inflammation.

Another study showed that rats given acetic acid had less belly fat and inflammation than rats who didn’t receive it.

More research is needed to confirm the anti-inflammatory effects of apple cider vinegar, but it may be a promising natural remedy for inflammation.

SKIN HEALTH

Apple cider vinegar may also be beneficial for skin health. One study found that Apple Cider Vinegar was able to kill bacteria on the skin.

Another study showed that applying a mixture of honey and apple cider vinegar to the face reduced acne.

More research is needed to confirm the effects of apple cider vinegar on skin health, but it may be a promising natural remedy for acne and other skin conditions.

To use apple cider vinegar for skin health, mix one part apple cider vinegar with two parts water and apply to the skin with a cotton ball. You can also add a bit of honey to the mixture for added benefits.

HAIR HEALTH

Apple cider vinegar may also be beneficial for hair health. One study found that apple cider vinegar was able to improve hair quality in rats.

Another study showed that apple cider vinegar was effective in treating dandruff.

More research is needed to confirm the effects of apple cider vinegar on hair health, but it may be a promising natural remedy for hair loss and other hair problems.

To use apple cider vinegar for hair health, mix one part apple cider vinegar with two parts water and apply to the hair. You can also add a bit of honey to the mixture for added benefits.

REDUCES BLOOD SUGAR

Due to its acetic acid content, Apple Cider Vinegar seems to help reduce blood sugar. This effect seems to be limited to those with type 2 diabetes though. Part of how it works also depends on its digestion improving and weight loss qualities.

DISINFECTANT

Apple cider vinegar may also be used as a natural disinfectant. One study found that apple cider vinegar was effective in killing bacteria.

Another study showed that apple cider vinegar was able to kill viruses.

More research is needed to confirm the effects of apple cider vinegar as a disinfectant, but it may be a promising natural alternative.

SIDE EFFECTS OF APPLE CIDER VINEGAR

Apple cider vinegar is safe to consume in small amounts. However, it can cause side effects, such as tooth enamel erosion and low potassium levels. It can also interact with certain medications, so it’s important to speak to your doctor before adding it to your diet.

To avoid side effects, mix one tablespoon of apple cider vinegar with eight ounces of water and drink before meals. You can also add a bit of honey or stevia for sweetness. If you experience any side effects, stop using apple cider vinegar and speak to your doctor.

CONCLUSION-

Apple cider vinegar is a popular natural remedy for a variety of health issues. However, more research is needed to confirm its effects. Apple cider vinegar is safe to consume in small amounts, but it can cause side effects. It’s important to speak to your doctor before adding apple cider vinegar to your diet.

Ready to jumpstart your nutrition career? Enroll now in DIPLOMA IN APPLIED NUTRITION.