7 Apple Cider Vinegar Health Benefits, Uses and Side effects!

Over the years, apple cider vinegar (ACV) has become popular in Indian households. It is widely used to prepare tangy salad dressings and as a pickle preservative. Additionally, it has also made its way into home remedies to manage various discomforts, manage weight, and boost immunity.

However, what is concerning is that some people are not aware of how apple cider vinegar can do wonders for their bodies.

In this blog, we will explore the benefits of ACV. But before that, let’s get started with the basics.

What is Apple Cider Vinegar?

As the name suggests, apple cider vinegar, or Seb ka Sirka in Hindi, is a type of vinegar made from fermented apple juice. It has a sharp, tangy, acidic taste, making it an excellent choice for preparing pickles and salad dressings. Moreover, ACV is a versatile ingredient that has gradually made its way into different Indian cuisines and healthy recipes.

How is Apple Cider Vinegar Prepared?

Have you ever wondered how a fruit can turn into vinegar? Interestingly, only a few know that ACV is made using a two-step fermentation process.

• It includes crushing and juicing fresh, nutrient-rich apples.
• Next, the naturally occurring yeast in the fruit starts converting the sugar into alcohol, leading to the process of fermentation.
• Finally, the second stage of fermentation begins with the acetic bacteria converting alcohol into acetic acid, which results in the final product, ACV.

Health Benefits of Apple Cider Vinegar

Below is a list of the benefits of apple cider vinegar that you must know before adding this ingredient to your diet. 

1. Apple Cider Vinegar for Improved Digestion

Indigestion can sometimes cause persistent discomfort in the form of bloating, stomach-ache, gas, and other symptoms.

Interestingly, ACV has recently gained popularity for its wide range of benefits. It is a rich source of nutrients, including acetic acid, calcium, and potassium.

Due to its acidic content, consuming apple vinegar acid right before a meal might stimulate the production of digestive juices and enzymes in your body.

Accordingly, this may help your digestive system break down foods quickly and efficiently. To know more about your digestive health, you can take a small Digestive Quotient Test by Aashirvaad and get your results within a few minutes only. Once you have the result, you can determine the next step accordingly.

Pro tip: some people like to mix apple cider vinegar with lukewarm water and honey to make a DIY digestion-boosting drink. ^[1]

2. Apple Cider Vinegar for Diabetes

Diabetes is a chronic condition characterized by high blood sugar or blood glucose levels. It generally occurs when the body is unable to produce the required quantity of insulin or if the insulin produced is not effective enough.

A 2020 study showed the results of consuming ACV in patients diagnosed with diabetes. It found that consuming apple cider vinegar may slow down emptying of the stomach and allow cells to use glucose effectively. This may also prevent unanticipated spikes in blood sugar levels. ^[2]

Moreover, the vinegar might also boost insulin release in the body, a crucial hormone primarily responsible for regulating blood sugar levels. In this way, it might become a crucial part of a diabetic person’s daily life. ^[3]

However, it is advisable to contact our expert dieticians for any kind of specific advice about using ACV.

3. Apple Cider Vinegar for Heart Health

Hyperlipidemia is a common disease in India characterized by high LDL (bad cholesterol) levels in the patient. It can be caused by genetic factors or factors such as eating fatty foods and not being physically active. Consuming apple cider vinegar may reduce the LDL, triglyceride, and cholesterol levels in patients with hyperlipidemia.

During a study about the effects of apple cider on Type 2 diabetic patients, the consumption of apple cider showed significant results.

This study also showed that the consumption of apple cider might lead to a decrease in total cholesterol and the fasting plasma glucose test, which measures blood glucose levels.

These key findings suggest that including apple cider in the daily diet may help people with Type 2 diabetes improve their heart health. ^[4]

4. Apple Cider Vinegar as an Antibiotic

Antibiotics help your body fight against numerous bacterial and viral infections. Apple cider vinegar might be a natural antibiotic because of its potent healing compounds, such as acetic acid, magnesium, probiotics, and potassium.

They may also provide your body with a healthy microbiome. For instance, acetic acid, a key component of ACV, may promote the formation of healthy bacteria by eliminating harmful bacteria from your body.

Moreover, it may act as an excellent alternative to traditional antibiotics that can sometimes increase the risk of antibiotic resistance.  ^[5]

Still, we strongly advice to contact doctors and dieticians if you want to take expert advice for any disorder or disease.

5. It May Aid in Weight Loss

The consumption of apple cider vinegar is common in people struggling with obesity. When diluted with water and consumed on an empty stomach, it might help people manage weight effectively.

It may keep you feeling full for a long duration, reducing the need to munch on snacks. Thus, it may decrease your daily calorie intake. ^[6]

Still, please be mindful that weight gain or loss does not depend on one product. It results from a combination of factors, including but not limited to lifestyle, exercise, genes, metabolism, stress, sleep, and other aspects. For a workable weight management plan, you should seek expert advice! 

6. Apple Cider Vinegar for Varicose Veins

A study conducted in 2016 aimed to identify the effects of applying apple cider to relieve the symptoms of varicose veins. It found that the external application of apple cider may result in positive effects.

Moreover, research suggests that using it over varicose veins may help reduce pain and discomfort.

Although complementary and alternative medicine (CAM) may not be the sole treatment for this condition, they can provide relief to an extent. ^[7]

7. It May Help Dental Health

Plaque refers to a thin layer of bacteria on the teeth, which can further lead to gum problems. Interestingly, ACV may improve dental health to an extent.

A study has shown its potential to remove plaque and gingivitis. Its acidic content works excellent to keep your teeth white and shining. ^[8]

Moreover, the study also found it a better alternative to manually brushing teeth using an electric toothbrush. You may try diluting it with water and using the solution to gargle and rinse your teeth.

Apple Cider Vinegar Benefits for Men and Women

Common Side Effects

Despite its many benefits, some people might experience certain side effects of apple cider vinegar. To determine whether including this in your diet is a good idea, you may speak with our nutritionists for expert guidance.

• Depletion of tooth enamel
• Digestive issues
• Nausea
• Disturbed bowel movements
• Heartburn
• Bloating
• Burning sensation in the throat

Precautions/Side Effects for Safe Consumption

Excess of anything can cause certain side effects depending on the individual. Apart from this, if you are introducing your body to apple cider vinegar for the first time, here are a few tips that might help you use it effectively:

• Start with a small quantity of apple cider. You can use it to prepare dressings, marinades, pickles, and soups.
• Always make sure to dilute apple cider using plenty of water.
• Feel free to consult your healthcare provider about how much apple cider you should consume every day.

Types of Apple Cider Vinegar- which type is good please suggest- for nutritionists…

1. ACV with mother: The mother in ACV is a combination of proteins, enzymes, and good bacteria. This type of ACV is more common as some people believe that it might contain numerous health benefits. It is characterized by a cloudy appearance.

2. Unfiltered ACV: This type has not been filtered and thus, the bacteria inside continues to ferment. It gradually changes its appearance and taste.

3. Filtered ACV: The mother part of this type of ACV has gone through the process of filtration. As a result, it may contain fewer nutrients than other types. Moreover, filtered cider has a more clear appearance.

4. Organic ACV: This type of apple cider might contain little to no chemicals. It might also offer more health benefits and enzymes than others.

5. Raw ACV: It has not gone through filtration or pasteurisation and does not contain added flavors. Raw apple cider is also unfiltered, unprocessed, and unpasteurized.

How to Store Apple Cider Vinegar?

Numerous factors, such as temperature and humidity levels, can impact the shelf life of ACV. Here are a few storage tips that might help you preserve this elixir for longer:

• Store your ACV in a cool place
• Protect it from heat to prevent fast aging
• Seal the bottle well
• Store the bottle away from direct sunlight to preserve its beneficial properties.

How do you know if Apple Cider Vinegar has Gone Bad?

If you have had a bottle of apple cider for too long, you might be having second thoughts about its safety for consumption. Although it is not common, certain signs may indicate that it is time to get rid of your old apple cider bottle. Here are a few signs to look for:

• Visible mold
• Extremely acidic taste
• A pungent smell

3 Common Myths and Facts about Apple Cider Vinegar

Myth 1- Apple cider vinegar is good for eczema

Fact– Eczema is a skin disease typically characterized by inflammation, redness, and skin irritation. Contrary to popular belief, soaking the affected area in ACV might not be an effective solution. Some research shows that it may not alter the bacterial microbiome in people suffering from eczema. ^[10]

Myth 2- Apple cider vinegar does not have side effects

Fact- Excess of anything can be harmful to your health. The same goes for the consumption of apple cider. It may cause tooth decay, stomach burning ^[11], nausea, or a burning sensation in the throat for some people. 

Myth 3- ACV is bad for the heart

Fact– Many people believe that ACV might lead to heartburn, and thus, it is unsuitable for human consumption. Although there is a slight possibility, it is not certain. Research shows that it might decrease cholesterol and improve the heart health of people with Type 2 Diabetes. ^[12]

Honey and Ginger Apple Cider Vinegar Drink 

If you are experiencing common cold symptoms such as sore throat or itching, then you may try this easy-to-make apple cider vinegar drink.

Its antibacterial properties may help you reduce the discomfort caused by viruses and allergies. Before you move on to the recipe, it is essential to remember that you always dilute ACV and start with a small quantity to prevent common side effects.

Ingredients required

• Apple cider vinegar
• Honey
• Ginger tea

Steps

1. Take a mug and add hot water to it.

2. Add your favorite ginger teabag and let it brew for as strong as you want your tea to be.

3. Mix 1 tablespoon of ACV with 2 tablespoons of honey.

Final Thoughts

In conclusion, apple cider vinegar has numerous potential benefits that make it a popular choice among fitness enthusiasts. It is a versatile ingredient widely used in India to clean fresh fruits and vegetables under running water and may aid in achieving good health.

However, more research is required to fully prove that it is a highly beneficial and effective natural remedy that may contribute to overall health. You may also consult your medical practitioner before introducing your body to a new ingredient.

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