Do you enjoy a sour taste in your food? Then you’ll love adding apple cider vinegar to it. Besides its sour taste, there are various health benefits and side effects of apple cider vinegar.
Apple cider vinegar is an excellent addition to the food and has been used in the past years as a treatment for many diseases. This sour acidic liquid produced from fermented apple juice contains acetic acid, which in itself is rich, with a variety of health benefits. It does have its side effects, though, which you need to know, so you can use it properly.
In this article, we are going to discuss the health benefits and side effects of apple cider vinegar in detail.
Health Benefits of Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which has many health benefits. Since it is made from apple juice, it has the added benefits that synthetic vinegar lacks. Some of the proven health benefits are given here.
Aids in Digestion
One of the best benefits of apple cider vinegar is that it helps to facilitate digestion. Many experience digestive problems such as bloating, gas, and indigestion. ACV will help in the alleviation of the problems, by maximizing the production of stomach acids which will help break down the food intake (NCBI). If one takes apple cider vinegar before meals, it will prepare the digestive system for the food.
The acetic acid in the apple cider vinegar increases the production of digestive enzymes. It can break down food in the stomach for better digestion due to increased production. Many people have claimed that apple cider vinegar aids in preventing reflux and heartburn by ensuring the proper flow of stomach acid, though there is little scientific research supporting the claims.
To make better use of apple cider vinegar for digestive purposes, add 1-2 tablespoons of the apple cider vinegar glass of water. The mixture is good to be taken 15-20 minutes before and after meals. You may also take honey or lemon juice to make it enjoyable and extract more health benefits. Regular usage will reveal better enhancement of your digestive health.
Aids in Weight Loss
One of the most common claims for apple cider vinegar is possible weight loss. Many people are looking for a natural way to shed excess body fat, and people are flocking to the idea of apple cider vinegar. Research shows that vinegar causes people to be full for longer, which may result in the fact that they actually end up eating fewer calories.
Studies show that individuals who consumed apple cider vinegar along with their meals reported feeling full for longer periods compared to those individuals who did not consume it (NCBI). Perhaps a connection exists to gastric emptying slow-down-that is, the food takes longer to move out of the stomach (NCBI).
To take advantage of ACV in your weight loss, you can add it to your meal as dressing or marinade. Otherwise, you can mix it with water and drink it before meals.
Regulates Blood Sugar Levels
Apple cider vinegar can be said to regulate blood sugar, assisting those suffering from type 2 diabetes or insulin resistance. ACV has been found to enhance the body’s sensitivity to insulin, which helps use the insulin available in the body better.
Increased insulin sensitivity by apple cider vinegar decreases spiking of blood sugars following a meal. In one study, pre-meal vinegar consumption was shown to reduce blood sugar levels after a meal compared with those who did not consume vinegar. Studies also show that the consumption of vinegar may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia (NCBI). This is particularly helpful for anyone who wishes to successfully manage their blood sugar levels.
To derive this advantage, you may like to consume 1-2 tablespoons of diluted apple cider vinegar in water before your meals. However, people who are on insulin or other blood sugar-lowering drugs should consult their physician about it first because ACV may interfere with these drugs.
Improves Heart Health
Since heart health falls under the category of well-being, apple cider vinegar helps a person have a healthier heart, aside from general good well-being. ACV can lower cholesterol levels and reduce blood pressure-the two most significant risk factors for heart disease and leading causes of death (WHO).
Some experiments on animals have been undertaken which reduced the levels of the bad cholesterol, LDL, and increased the good cholesterol, HDL, with acetic acid. This can be very effective in reducing the risk of heart disease significantly in the long run, maintaining the levels of LDL cholesterol low and the levels of HDL cholesterol healthy (NCBI).
Apple Cider Vinegar can help maintain good heart health in many ways. Use it for dressing your salad or mixing it into the food you prepare. Lifestyle changes, such as maintaining a balanced diet and regular exercise, are also important in maintaining good heart health.
Improves Immune System
A robust immune system is a factor in good health, and apple cider vinegar seems to play a role in building such immunity. The possible use of ACV is through antimicrobial properties; this may be helpful against harmful bacteria, viruses, and fungi, and it reduces infections in the human body (NCBI).
The acetic acid in apple cider vinegar creates an unfavorable environment for the pathogens. The compound in the vinegar may, in addition also have positive effects to boost immune response, thereby providing the body an increased chance of successful defense against diseases.
Enhance your immunity by incorporating apple cider vinegar into your daily lives. You could mix it with water and drink, add it as an ingredient to your cooking recipe, or blend it in homemade salad dressing. Continued consumption may help enhance the overall immunity of your body.
Side Effects of Apple Cider Vinegar
1- Dissolution of the Tooth Enamel
Acidic foods and beverages damage tooth enamel (NCBI). Damage to your enamel is one of the big side effects of apple cider vinegar (NCBI).
The acid in the vinegar erodes the enamel, that is a protective layer on your teeth. It increases the sensitivity of the teeth and elevates your chances of cavities.
To prevent your teeth from decay due to ACV, always mix it with water before you drink it to save your teeth. Additionally, taking in the ACV and then gargling with water will dissipate the acidity in it and will reduce the destruction caused by it to your teeth. But do not brush your teeth immediately after drinking vinegar because it will only continue to degrade the softened enamel.
2- Digestive Issues
Even though apple cider vinegar assists in digestion, excessive intake may not be tolerable to your system and can lead to digestive problems (NCBI). In some cases, its excessive dosage has led to nausea and stomach problems, and in some cases even diarrhea.
To avoid stomach upset, consume a small diluted amount like 1 teaspoon in water and gradually increase the dosage if tolerable to your system. For any adverse effect reduce the dosage or discontinue it.
3- Interaction with Medication
It also interacts with various drugs, particularly those used in treating diabetes, heart conditions, and diuretics. Apple cider vinegar’s interaction with such drugs might change the effect of the drugs hence causing unintended effects.
If one is on prescription drugs, it would be prudent to consult the doctor about using apple cider vinegar. The doctors will be able to advise on how much, with what frequency, and how it will not negatively interact with some other drugs the person may be taking.
4- Lower Potassium Level
Overconsumption of apple cider vinegar lowers the level of potassium and other minerals in the body, thus bringing about muscle weakness, cramps, and boss loss coupled with generalized fatigue. Studies also show that consumption of excessive amounts of ACV leads to mineral leach from the bone, resulting in osteoporosis (Karger). This affects heart functioning and health in its entirety.
One would avoid this adverse reaction by adhering to the recommended dosage of apple cider vinegar. If these symptoms occur, then consult a medical practitioner immediately.
5- Skin Irritation
The application of apple cider vinegar directly on the skin might cause irritation or burns if not diluted (NCBI). Acidity in ACV can break the barrier in the skin, which could lead to pain and irritation.
There is a need to dilute the apple cider vinegar with water when using on the skin. Before massive use, test it on small areas of the skin to check for allergies that may have developed or some sensitivity.
How to Use Apple Cider Vinegar
If you’d like to introduce apple cider vinegar into your diet, here are some hands-on and delicious ways in which you can do so:
- Mixing with Water: Mix 1-2 tablespoons of apple cider vinegar in a glass of water. You can add honey or lemon juice to taste. Consuming before meals promotes digestion and weight control.
- Salad Dressing: Combine apple cider vinegar with olive oil, herbs, and spices. This will add flavor to your salads while providing much-needed health benefits.
- Cooking Ingredient: Add apple cider vinegar to your marinades, sauces, and soups for that tangy zest and health.
- Hair Rinse: Mix equal parts of water with apple cider vinegar and apply it immediately after shampooing like a rinse for shiny hair; it dissolves the product buildup to make way for healthy scalp-healthy hair.
- Skin Toner: Apple cider vinegar is an excellent and natural skin toner. You would need to dilute it in water and apply it to the skin with a cotton ball. Such a thing would help to balance your skin’s pH levels and improve general skin care.
Conclusion
Apple cider vinegar is also a multifaceted and potentially beneficial ingredient. It has many health benefits, including aiding in digestion, weight loss, and regulating your blood sugar levels.
However, as always, you need to use it in moderation and with an understanding of the risks attached to its use.
Knowing both the benefits and risks allows you to make informed decisions.
