11 Health Benefits of Apple Cider Vinegar

ACV has been used for cooking and as a remedy for quite a long time. This liquid, extracted from apple cider fermentation, can have applications on a lot of health-related issues. Of all the studies conducted about apple cider vinegar, some are most compelling in regard to weight loss and skin health. In this article, we share 11 key ways including ACV in your daily routine can positively impact wellbeing.

1. Aids in Weight Loss:

Probably the most well-known health benefit of apple cider vinegar to its customers is the fact that it helps in weight loss. Several studies have shown that ACV promotes satiety and reduces calorie intake, resulting in gradual and long-term weight loss.

The purported mechanism underlying these effects is twofold. First, it is proposed that acetic acid in ACV could slow down starch digestion, which would reduce postprandial peaks in blood glucose and insulin concentrations. This would thus reduce the postprandial hormonal response associated with appetite suppression and increased fat burning.

Other than that, it may increase metabolic rate by stimulating some enzymes which have critical functions in the breakdown of fats. In a 12 week-long study of obese adults, daily apple cider vinegar consumption was associated with significant reductions in body weight, fat percentage, and abdominal fat.

2. Improves Insulin Sensitivity

Very much related to the weight reduction effects, apple cider vinegar has also been shown to enhance insulin sensitivity and help in blood sugar control. This is particularly significant for individuals with prediabetes or type 2 diabetes.

ACV ingestion has plausibly been proven to block complex carbohydrate digestion, slowing sugar absorption into the blood flow. Several studies proved that taking ACV with meals significantly reduces the glycemic response and increases insulin sensitivity.

One randomized controlled trial among subjects with type 2 diabetes found that 2 tablespoons of apple cider vinegar before bed decreased, by the next morning, fasting blood sugar levels by up to 6%. Maintaining healthy blood sugar control is important to lower the risk of diabetic complications.

3. Heart Health Applications

The polyphenol antioxidants in apple cider vinegar might also help in cardiovascular health. Plant-based compounds have been involved in reducing the levels of cholesterol, lowering blood pressure, and decreasing the risks of heart disease.

Some studies suggest that ACV’s acetic acid might help to lessen the levels of low-density lipoprotein cholesterol, triglycerides, and simultaneously increase high-density lipoprotein cholesterol. Such a positive lipid profile is likely to be related to decreased potential for developing atherosclerosis and decreased risk of heart attacks over a longer period.

Apart from that, apple cider vinegar has been shown to lower blood pressure by acting to inhibit the enzyme that tightens blood vessels. That is due to the potassium and magnesium present in the vinegar.

4. Improves Skin Health

Apple cider vinegar exhibits antimicrobial properties and Balancing of pH, so it’s useful in treating many types of skin diseases. Topical applications of ACV have been the means for treating certain skin issues, including acne, eczema, and age spots.

ACV is acidic in nature, hence capable of killing acne-causing bacteria and restoring your skin’s pH. Since breakouts thrive in an acidic environment, this deals a very unfavorable situation for them. A recent study published applying a diluted ACV solution to the skin twice daily resulted in marked improvement in acne severity over a period of 12 weeks.

ACV possesses very strong anti-aging abilities for the skin. These alpha-hydroxy acids help scrub away dead skin cells and even ease fine lines, wrinkles, and age spots with continued use. So many report using ACV topically not only to help improve skin tone but also to soothe irritated and inflamed skin.

5. Boosts Immunity

Apple cider vinegar contains a number of vitamins, minerals, and antioxidants in its content that help strengthen the immune system. Since it is rich in vitamin C, it acts as an instant remedy for colds and flu.

Some of the antimicrobial properties could further aid in keeping off bacteria and viruses causing diseases. Several studies indicate that acetic acid in ACV may be responsible for the inhibition of the growth of some pathogenic microorganisms, including E. coli and Staphylococcus aureus.

Moreover, the potassium and probiotics found in ACV will help in maintaining a fit immune response. White blood cells need adequate levels of potassium to function properly, and gut-friendly bacteria in ACV can help boost total immunity.

6. Maintains Good Gut Health

Now, probiotics are precisely what apple cider vinegar is good for. The “mother”—that cobweb-like substance one finds at the bottom of some apple cider vinegar bottles—is rich in these live, active cultures that will aid in the establishment of a healthy microbiome.

A balanced gut flora is important for proper digestion, absorption of food, and proper functioning of the immune system. Probiotics in apple cider vinegar may work by crowding out certain unwanted bacteria that might be leading to adverse symptoms and even help dampen inflammation within the gut. Indeed, probiotics have been found to mitigate some symptoms associated with gastrointestinal disorders like IBS.

The acetic acid of apple cider vinegar may have a prebiotic effect, feeding the good bacteria in the gut and allowing them to thrive. This may create a domino effect throughout the body that is very positive.

7. Encourages Dental Health

The antibacterial properties contained in apple cider vinegar make it an impressive natural way to improve oral health. ACV demonstrated the inhibition of growth of the Streptococcus mutans bacteria, one of the top contributors to tooth decay and cavities.

The acetic acid in ACV also has a role in acting against the maléfica bacteria of the mouth and controls the pH of the mouth itself, thus avoiding plaque and tartar accumulation.

Some people also use this as a natural mouthwash, diluted, to refresh the breath and whiten teeth. The acid nature of the vinegar might be of help in removing surface stains and discolorations. Be sure to dilute ACV before using it in the mouth, as undiluted vinegar may be a bit harsh on tooth enamel.

8. Relieves Acid Reflux Symptoms

It might sound a little counterintuitive, but apple cider vinegar could help in heartburn and acid reflux. Although of acidic nature, it helps balance the pH level of the body and reduces too much production of stomach acid.

The theory is that the acetic acid in ACV cues the body to produce less stomach acid, therefore avoiding reflux and discomfort in the process. Several small studies have found a small amount of ACV taken before meals has greatly improved symptoms of acid reflux among people who have the problem.

It should be noted, however, that apple cider vinegar may not work for all those who have acid reflux—especially more serious or chronic cases—with the acidity potentially further irritating an already sensitive esophagus. This remedy requires moderation and proper dilution.

9. Can Help Lower the Risk of Cancer

Although the research in this regard is at a very initial stage, some studies do indicate that apple cider vinegar is equipped with anticancer properties. Its constituents, acetic acid and polyphenol antioxidants of ACV, act against the proliferation of cancer cells and prevent their growth and invasiveness in cell culture.

One study applied ACV topically and found it reduced the size of skin tumors in mice. Another work, on the ingestion of ACV, showed a lower incidence of esophageal cancer in humans. Proposed mechanisms include the ability of the vinegar to induce apoptosis, that is, programmed cell death, in cancer cells, and prevent angiogenesis, which is the formation of new blood vessels feeding the tumors.

Further studies are warranted to outline the direct anti-cancer effects of apple cider vinegar. However, it would do pretty well as a natural dietary supplement for cancer prevention with its rich content of powerful antioxidants and anti-inflammatory properties, possibly even in treatment.

10. Energy and Endurance Boosting

Apple cider vinegar could turn out to be a natural energy booster and exercise performance enhancer for athletes and all kinds of people engaged in fitness activities. ACV contains acetic acid, which is the main factor improving insulin sensitivity, enabling the body to make better use of carbohydrates and fat in fuel.

Secondly, apple cider vinegar contains much-needed potassium, which is extremely important for both muscle and nerve function. Proper levels of this mineral will help prevent cramping and fatigue during exercise and other physical activities.

Other studies also show that ACV prolongs endurance by way of increasing the time to exhaustion, delaying the onset of muscle fatigue. Another example is a research study that shows that cyclists who consumed a diluted solution of ACV prior to exercise were able to cycle for a significantly greater amount of time before exhaustion.

Although this mechanism is yet to be researched, apple cider vinegar, nutritionally, is such that it certainly will turn out to be very much an attractive or natural ergogenic aid for athletes and active individuals.

11. Detox

Finally, apple cider vinegar can help your system in its natural detoxification process. The acetic acid present in ACV helps mobilize poisonous toxins, heavy metals, and other metabolic by-products for evacuation.

The potassium content of ACV helps to neutralize metabolic acids, while the pectin fiber acts as a binder that sweeps the toxins out of the body. Indeed, some research has been shown that ACV may also offer protection to the liver against damage incurred from too great a load of toxins.

Apple cider vinegar works on the health of the liver and kidneys, ensuring overall well-being and vitality. With detoxification properties, it becomes a valued addition to any health-enhancing regime.

Conclusion

Research for the countless benefits of apple cider vinegar, from promoting weight loss to better heart health, is quite interesting. While larger studies are still warranted, the current evidence does point toward the inclusion of ACV in a daily regimen likely having positive effects on different areas regarding health and wellness.

From topical use to internal consumption, the uses for apple cider vinegar as a natural remedy are numerous and not very expensive. Needless to say, as with any supplement, discuss with your healthcare provider before adding ACV to your regimen, especially if you have underlying medical conditions.

Perhaps owing to its astounding list of all possible benefits, apple cider vinegar is that elixir which has stood the test of time. By tapping into the power of this easy, remarkable ingredient, you’ll be able to take a confident, proactive approach to the support of your overall health and wellbeing.