Medically CitedIntroduction
One unique type of vinegar is apple cider vinegar, which is produced by fermenting apple juice. It has long been utilized as a natural remedy for a variety of illnesses. The usage of apple cider vinegar for its purported therapeutic benefits dates back thousands of years, giving it a lengthy and colorful history. Scientific studies have recently shown this common vinegar's possible health advantages, gaining popularity as a natural cure.
15 Benefits of Apple Cider Vinegar
1. Helps Control Blood Sugar Levels:
Research suggests that apple cider vinegar may help regulate blood sugar levels. A study published in the Diabetic Journal found that consuming apple cider vinegar improved insulin sensitivity and reduced blood sugar levels in individuals with type 2 diabetes. This benefit is attributed to the acetic acid present in apple cider vinegar. [1]
2. Promotes Weight Loss:
Several studies have shown that apple cider vinegar may aid in weight loss. A study found that participants who consumed apple cider vinegar daily experienced a reduction in body weight, body mass index, and visceral fat. The acetic acid in apple cider vinegar is believed to increase feelings of fullness, leading to reduced calorie intake. [2]
3. Improves Heart Health:
Apple cider vinegar may help improve heart health by lowering cholesterol levels and reducing the risk of heart disease. Evidence suggests that consuming apple cider vinegar led to a reduction in total cholesterol, LDL (bad) cholesterol, and triglyceride levels. The antioxidants present in apple cider vinegar may also help protect the heart from oxidative stress. [3]
4. Boosts Digestion:
Apple cider vinegar has been used for centuries as a natural remedy for digestive issues. The acetic acid in apple cider vinegar can help improve digestion by increasing digestive enzyme production and promoting healthy gut bacteria growth. Additionally, apple cider vinegar may help relieve symptoms of acid reflux and heartburn. [4]
5. Supports Immune Function:
Apple cider vinegar contains antioxidants and antimicrobial properties that may help support the immune system. Apple cider vinegar exhibited antimicrobial activity against various strains of bacteria, including Escherichia coli and Staphylococcus aureus. The acetic acid in apple cider vinegar may also help fight off viral infections. [5]
6. Improves Skin Health:
Apple cider vinegar has been used as a natural remedy for various skin conditions, including acne and eczema. The antimicrobial and anti-inflammatory properties of apple cider vinegar may help reduce the appearance of blemishes and soothe irritated skin. Additionally, the alpha-hydroxy acids in apple cider vinegar may help exfoliate and rejuvenate the skin.
7. Promotes Hair Growth:
Apple cider vinegar is often used as a natural hair rinse to promote hair growth and reduce hair loss. The acetic acid in apple cider vinegar may help remove buildup from hair products and improve scalp health, leading to healthier hair growth. Additionally, the antimicrobial properties of apple cider vinegar may help prevent fungal infections of the scalp.
8. Reduces Inflammation:
Apple cider vinegar has been shown to have anti-inflammatory properties that may help reduce inflammation in the body. Apple cider vinegar exhibited anti-inflammatory activity, which may be beneficial for conditions such as arthritis and joint pain. [6]
9. Supports Detoxification:
Apple cider vinegar may help support the body's natural detoxification processes. The acetic acid in apple cider vinegar may help flush out toxins and improve liver function. Additionally, the antioxidants present in apple cider vinegar may help protect the body from oxidative stress and free radical damage.
10. Improves Oral Health:
Apple cider vinegar has been used as a natural remedy for various oral health issues, including bad breath and tooth decay. The antimicrobial properties of apple cider vinegar may help kill harmful bacteria in the mouth, reducing the risk of gum disease and tooth decay. However, it is important to dilute apple cider vinegar before using it as a mouthwash, as undiluted vinegar can erode tooth enamel.
11. Regulates Blood Pressure:
Apple cider vinegar may help regulate blood pressure levels. Consuming apple cider vinegar led to a reduction in blood pressure levels in rats. The antioxidants present in apple cider vinegar may also help improve blood flow and reduce the risk of hypertension.
12. Boosts Energy Levels:
Apple cider vinegar may help boost energy levels and reduce fatigue. The acetic acid in apple cider vinegar has been shown to improve the body's ability to metabolize and utilize energy from food. Additionally, the potassium and other minerals present in apple cider vinegar may help prevent electrolyte imbalances that can lead to fatigue. [7]
13. Supports Bone Health:
Apple cider vinegar may help support bone health by improving the absorption of calcium and other minerals essential for strong bones. Consuming apple cider vinegar led to an increase in calcium absorption in rats. The acetic acid in apple cider vinegar may also help prevent the loss of bone density associated with aging.
14. Alleviates Muscle Cramps:
Apple cider vinegar may help alleviate muscle cramps and spasms. The potassium and other electrolytes present in apple cider vinegar may help prevent muscle cramps caused by dehydration or electrolyte imbalances. Additionally, the anti-inflammatory properties of apple cider vinegar may help reduce muscle soreness and inflammation.
15. Enhances Cognitive Function:
Apple cider vinegar may help enhance cognitive function and improve brain health. A study found that consuming apple cider vinegar led to an improvement in cognitive function and reduced the risk of Alzheimer's disease in mice. The antioxidants and anti-inflammatory properties of apple cider vinegar may help protect the brain from oxidative stress and inflammation. [8]
Conclusion
Apple cider vinegar is a multipurpose, all-natural medicine that may offer several health advantages. This common vinegar has been demonstrated to improve a number of health issues, including blood sugar regulation, immune system support, and weight loss.
Using apple cider vinegar in your everyday cooking, drinking vinegar that has been diluted, or applying it as a natural cure can all be easy and efficient ways to enhance your general health and well-being. To be sure, you should always speak with a medical practitioner before making any big dietary or treatment plan adjustments.
8 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[1] Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. Diabetes Care, 27(1), 281–282. doi: 10.2337/diacare.27.1.281[2] "EXPERT REACTION: Apple cider vinegar may help young obese people to lose weight." Scimex, 14 Mar. 2024, www.scimex.org/newsfeed/expert-reaction-apple-cider-vinegar-may-help-young-obese-people-to-lose-weight#:~:text=index%20(BMI).-,On%20average%2C%20those%20who%20drank%20apple%20cider%20vinegar%20once%20daily,glucose%2C%20triglycerides%2C%20and%20cholesterol.
[3] "Evidence-based benefits of apple cider vinegar and how to use it." 16 Nov. 2018, www.medicalnewstoday.com/articles/323721#antifungal-properties.
[4] Cheyne, Kelsey. "Apple Cider Vinegar for Digestion. What’s the Deal?" Canadian Digestive Health Foundation, 23 Nov. 2022, cdhf.ca/en/apple-cider-vinegar-for-digestion-whats-the-deal.
[5] Yagnik, Darshna, et al. "Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression." Sci. Rep., vol. 8, no. 1, 29 Jan. 2018, doi:10.1038/s41598-017-18618-x.
[6] "Apple cider vinegar for arthritis: Use and effectiveness." 8 Apr. 2024, www.medicalnewstoday.com/articles/can-apple-cider-vinegar-help-with-arthritis.
[7] Cobb KM, Chavez DA, Kenyon JD, Hutelin Z, Webster MJ. Acetic Acid Supplementation: Effect on Resting and Exercise Energy Expenditure and Substrate Utilization. Int J Exerc Sci. 2021 Apr 1;14(2):222-229. PMID: 34055150; PMCID: PMC8136602.
[8] Tripathi S, Kumari U, Mitra Mazumder P. Ameliorative effects of apple cider vinegar on neurological complications via regulation of oxidative stress markers. J Food Biochem. 2020 Dec;44(12):e13504. doi: 10.1111/jfbc.13504. Epub 2020 Oct 20. PMID: 33084094.
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