Chances are, you’ve heard all about apple cider vinegar (ACV) and its benefits. You probably wonder if it’s really as great (and safe) as everyone says.
We’re here to tell you that scientific research gives it a big thumbs up.
Since around 5000 B.C., humans have found innovative ways to use vinegar — from preserving food to cleansing practices — proving its versatility and effectiveness.
Fast forward a few thousand years, vinegar is still touted as a popular household staple for those who enjoy using natural remedies. Most recently, ACV use has been promoted for everything from weight loss to clearer skin.
You may be wondering, is it really all the rage?
In certain cases, yes.
ACV can have some positive impacts on your overall health when used regularly. Some health claims are true, but others are exaggerated and need more scientific evidence.
Read on to learn more about this healthy tonic!
As an all-natural product, ACV is a golden, apple-juice colored liquid made from crushed apple juices which are then fermented. The apple sugars turn to alcohol, which converts into vinegar with acetic acid. The acid is what gives ACV the sour taste.
Aside from the fact that it’s been safely used for centuries, ACV shows promising results in the health world. From lowering cholesterol to reducing blood pressure, it’s a helpful supplement to add to your diet. While weight loss is not one of ACV’s benefits (despite claims by fitness personalities), there’s plenty of other health benefits to gain.
There is some evidence that vinegar consumption may lessen the glycemic response to a meal, which can be helpful to diabetics. A human study proved vinegar consumption prior to a carb-containing meal can reduce blood glucose response by 20-30%. While it doesn’t prevent glucose absorption, it does slow it.
Assists Digestive Health
Unlike regular vinegar, ACV is rich in prebiotics and microflora, both which are critical to good gut health. Different from probiotics, prebiotics are types of fiber that nourish good bacteria in the digestive tract.
Osteoporosis Prevention Potential
According to a Bioscience, Biotechnology, and Biochemistry study, dietary vinegar “enhanced intestinal calcium absorption” thanks to the acetic acid in vinegar. That, in turn, reduces bone turnover and could be helpful in preventing osteoporosis. This goes for any vinegar, not just ACV.
Kills Yeast and Candida
One of the top benefits of ACV is its antifungal properties. Some scientific studies show the strong vinegar can kill yeast and candida, the cause of yeast infections and other candida issues like denture-related stomatitis.
Tasty Meal Addition
Because of its tart taste, ACV is a great way to create homemade salad dressings. Mix with high-quality extra virgin olive oil and spices for an excellent dressing. It’s a much healthier alternative to the creamier (preservative filled) bottled dressings. Foodies can also use it as a marinade and for flavor in slow-cooked meals like pulled pork.
If the idea of taking shots of apple cider vinegar makes your lips pucker, an alternative is taking an ACV capsule instead. You’ll receive the same benefits minus the sour bite. Take one capsule a day, preferably at mealtime.
Plus, drinking it straight isn’t the best idea, either, as it can erode tooth enamel. Due to its high acid content, damage to your pearly whites is possible. If you want to drink it, try mixing a tablespoon of ACV with a glass of water.
First, check with your doc to make sure none of your current meds will interact by taking ACV. For those looking for a quick weight loss fix, ACV shots, capsules, etc. won’t help. Only good old-fashioned sweaty gym time and healthy eating will work. If you’re looking for better digestive health, flavorful meals, and more, ACV may be for you.