The vinegar has a long historydating back to at least 5,000 BC. Its many uses include preservation, flavoring, pickling and medicine. Apple cider vinegar, in particular, has antimicrobial and antioxidant properties, and research supports at least some of the claims circulating about its health benefits.

Yes, apple cider vinegar has health benefits if you take the right dosage. Do not overlook the potential side effects before using it for your well-being. Here’s everything you need to know about the possible health benefits, side effects, and the best apple cider vinegar dosage to follow.

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What is apple cider vinegar or ACV?

When you mix apples, sugar and yeast and let them ferment, it creates apple cider vinegar. Over several weeks, the yeast will digest the sugar to make alcohol. Once this happens, natural bacteria will convert the alcohol into acetic acid, which is where the pungent smell and taste of apple cider vinegar comes from.

You have two options when purchasing apple cider vinegar: filtered and pasteurized, or raw and unfiltered. The cloudy sediment that accumulates at the bottom of the bottle is “the mother,” which is a combination of bacteria and yeast. Some believe that it is the mother that provides the health benefits, as it contains traces of healthy bacteria and probiotics.

Apple cider vinegar can be used in the kitchen, at home and for your health as:

• Deodorant
• Conservative
• Vinaigrette or salad dressing
• Cleaner
• Facial toner
• Marinade
• Washing fruits and vegetables
• Denture cleaner
• Hair Rinse
• Anti-dandruff treatment
• Weedkiller
• Mouthwash

4 Health Benefits of Apple Cider Vinegar You Should Know

Although more research is needed, several small and medium-sized studies show that benefits of apple cider vinegar for certain health conditions and as a potential weight loss aid.

1. May Help Control Blood Sugar and Diabetes

Until 95% of diabetics have type 2 diabetesaccording to the Centers for Disease Control and Prevention. Type 2 diabetes results from insulin resistance, which is “when the body’s cells do not respond properly to insulin, leading to increased levels of sugar or glucose in the body.” blood”, according to Amélie Tidietitian and diabetes educator in New York.

Even if you don’t have diabetes, it’s best to keep your blood sugar levels within the normal range. Studies have shown that apple cider vinegar can improve insulin response And drop in blood sugar level after meals.

Consuming apple cider vinegar before sleeping has also been shown to reduce fasting blood sugar after waking up. Be sure to speak with your doctor before consuming apple cider vinegar if you have diabetes, especially if you are taking medication due to potential side effects.

“Apple cider vinegar alone will not lower blood sugar levels and should not be considered a substitute for diabetes medications,” says Ti.

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2. Kills harmful bacteria

Those looking to preserve food naturally might consider using apple cider vinegar. He is a known pathogen killerwhich includes microbes like staph and candida.

Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus growth in food. E. coli can cause food poisoning when consumed, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent this from happening.

Learn more: 12 Best Probiotic Foods to Eat for Gut Health

3. Could Lead to Weight Loss

Another benefit of apple cider vinegar that may be helpful is its ability to help weight loss. Apple cider vinegar taken before or during a meal has been shown to help combat satiety (the feeling of fullness).

In one study, participants ate approximately 200 to 275 fewer calories when apple cider vinegar was paired with a meal. For three months, participants taking one to two tablespoons of apple cider vinegar daily saw up to 3.7 pounds of weight loss and a reduction in body fat.

4. Could Improve Cholesterol Levels

High cholesterol and triglyceride levels can increase your risk of heart disease.

Incorporating up to an ounce of apple cider vinegar into your day, along with a low-calorie diet, can reduce total cholesterol and triglycerides while also increasing “good” HDL cholesterol.

People with type 2 diabetes may also see positive results on their total cholesterol and triglyceride levels by adding half an ounce of apple cider vinegar to their diet.

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Potential Apple Cider Vinegar Side Effects to Watch Out for

Although there are benefits to using apple cider vinegar, there are also benefits. potential side effects to consider. High acidity can damage tooth enamel, which will not return once it is gone. It can cause damage to your esophagus or throat if you drink it undiluted.

Here are some other potential side effects of apple cider vinegar:

• May cause hypokalemia (low potassium levels)
• May interact with diuretics, insulin and other medications
• May cause nausea or vomiting
• May weaken tooth enamel
• May cause burns or ulcers of the esophagus (throat) if consumed in excess

Diluting it with water or juice not only makes apple cider vinegar more palatable, but can also reduce the risk of damaging your throat and teeth. Combining one or two tablespoons with either can also cure stomach aches.

Marisa MooreMBA, RDN, LD, registered dietitian nutritionist, also advises: “It is important to remember that no food is a quick fix. If you choose to incorporate apple cider vinegar, do so safely and with a focus on maintaining a balanced whole. diet for your overall health and well-being.

How much apple cider vinegar should you drink per day?

The dosage of apple cider vinegar depends on what you are using it for. In general, Ti says, “I recommend 1 teaspoon to tablespoon of apple cider vinegar diluted in 6 to 8 ounces of warm water before meals. »

If you want to drink it, dilute it with water or your favorite juice or tea. You can also consume it by incorporating it into your favorite foods, including salad dressings, salad dressings, and even making your own mayonnaise.

There are also many predefined templates apple cider vinegar drinks available, which can make apple cider vinegar more palatable. You can find these drinks from brands like Bragg, Poppi, Remedy, and Sidekick Sodas. Local health stores and even grocery stores may carry them, so keep an eye out if you’re interested in apple cider vinegar drinks.

You can also add a cup or two to a bath for skin problems. Mixing a tablespoon of apple cider vinegar with a cup of water, then soaking gauze or cotton in the solution can make a moist wrap.

To use apple cider vinegar as a hair rinse, mix up to two tablespoons with one cup of water, then pour over hair after shampooing. Wait five minutes, then rinse. It can be drying, so use it sparingly. Apple cider vinegar can also irritate the scalp, so a lower dilution may be better.

Conclusion

Although some studies have demonstrated the benefits of apple cider vinegar, we need more research to definitively prove the benefits of apple cider vinegar. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol, and can also prevent the growth of harmful bacteria in food. Drinking undiluted apple cider vinegar may cause tooth enamel erosion or throat damage. Mixing apple cider vinegar with water or juice before consuming it can prevent damage to your teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and do a patch test before using it on your skin.

“Remember that the benefits of adopting an overall healthy lifestyle (e.g. a nutritious and balanced diet, adequate hydration, regular physical activity/movement, good sleep, stress management, etc.) ) are far superior to those of a single food, drink or supplement,” concludes Ti. “There is no quick fix and apple cider vinegar is certainly not a quick fix!”