If you have been kicking around the internet in search of natural remedies, then you have probably come across apple cider vinegar. Despite its simplicity, apple cider is easily one of the popular vinegars out there and for good reason.
For centuries, apple cider vinegar has been valued for its multi-use. Apple cider vinegar has a number of household purposes, such as being an effective disinfectant and preservative. More importantly, apple cider vinegar has been cited for its ability to treat health issues.
From improved cholesterol and blood sugar to weight loss, apple cider vinegar can make a huge difference in one’s health. Today, we will dive into a number of apple cider vinegar’s health benefits and how you can use it improve your health and weight loss routine.
Health Benefits of Apple Cider Vinegar
1. Anti-bacterial Properties
Vinegar has always been known to kill bacteria and pathogens. Two thousand years ago, vinegar was used as a way of treating and disinfecting wounds. Since then, vinegar has become a multi-used disinfectant and cleaner. For example, apple cider vinegar can also be used for treating lice, warts, ear infections, and even fingernail fungus.
Like we mentioned above, apple cider vinegar can also be used as a natural food preservative. Studies have shown that vinegar can protect food from spoiling and protect it against dangerous bacteria, like E. coli.
2. Treats Indigestion
Apple cider vinegar has been cited to treat symptoms of indigestion, such as heartburn, acid reflux, constipation and diarrhea. These conditions are typically caused by a lack of stomach acid. In turn, apple cider vinegar provides enough acidity to counteract those symptoms.
If you decide to use apple cider vinegar in this fashion, be mindful that apple cider vinegar’s high acid quantity can result in mouth, esophageal, and throat irritation or burning. As such, it is better to consume apple cider vinegar when it is diluted in water.
It should be also noted that a number of tested diets to treat heartburn suggest lowering the amount of acidic foods. Thus, it is best to refer to a medical professional before using apple cider vinegar to treat your heartburn and indigestion.
3. Improves Cardiovascular Health
Hearth health has become one of the top health concerns in the world.
There are a number of biological and health factors that may be responsible for increasing the risk of heart disease, such as high cholesterol and triglyceride levels. Fortunately, a number of animal studies have found that these risk factors can be alleviated by consuming apple cider vinegar.
The studies found that the apple cider vinegar had a direct impact on lowering cholesterol and triglyceride levels. They also found that apple cider vinegar was effective in balancing out blood pressure, which is a huge factor in heart disease.
4. Improves Blood Sugar
The most successful use of apple cider vinegar has been the treatment of Type 2 diabetes and high blood sugar levels, which can make a huge impact on a number of other chronic illnesses.
One of the most effective ways to improve blood sugar levels is by avoiding carbs and refined sugars. Fortunately, apple cider vinegar can assist you in that regard.
The acetic acid in apple cider vinegar can block enzymes that allow you to digest starch. As a result, your body will have a reduced blood sugar response after you eat meals that are high in starch or refined sugars.
Studies have also found that consuming apple cider vinegar can strengthen your insulin sensitivity during high-starch meals. Another study found that taking 2 tablespoons of apple cider vinegar before bed can lower your fasting blood sugar when you wake up.
As such, apple cider vinegar can be a great natural supplement for people living with diabetes. It can also be a great for individuals who are pre-diabetic and those who just want to keep their blood sugar in check.
5. Freshen Hair & Treat Dandruff
If you suffer from oily roots, instead of dry shampoo, try a spritz of apple cider vinegar. Five drops of apple cider vinegar to a five-ounce bottle of water can do magic for your hair when used once or twice a week in between washes. You can also use it as a more thorough hair rinse.
This can get rid of shampoo build up and help treat dull hair. The apple cider vinegar and water solution can also be great for those who deal with chronic scalp issues, such as flakiness, irritation, and itchiness.
The acetic acid in the vinegar can balance out your scalp’s pH balance. In turn, this makes it much more difficult for yeast and dandruff to flourish.
In general, you want to ensure that when washing out the solution, you want to avoid getting it in your eyes and ears. Also, refer to your hair stylist if you have color treated hair. The apple cider vinegar may have other effects.
6. Great for Sore Throats
One of the most traditional uses of apple cider vinegar is as a throat elixir. Diluted apple cider vinegar drinks and gargles are great remedies for sore throat.
The most basic recipe consists of a cup of warm water with a teaspoon of apple cider vinegar, a teaspoon of honey, and a pinch of cayenne pepper. Together, this mix should have exceptional bacteria and germ fighting properties while also soothing your throat.
However, it is important to note that an undiluted solution of apple cider vinegar can cause major irritation in your mouth and throat.
7. Natural Deodorant
Apple cider vinegar also makes a great natural odor neutralizer. Specifically, it can be used to deodorize armpit and foot odor. Essentially, much like using apple cider vinegar as a hair and scalp treatment, apple cider vinegar can balance your skin’s pH balance and prevent the growth of odor causing bacteria.
A simple way to do this is to mix a little bit of apple cider vinegar in water and dip baby wipes, cotton balls, or a small towel into the solution.
Then, you can simply apply it to any area of concern. You can even make your wipes ahead of time. Just keep them in an air-tight container for continuous use.
When using the solution, you may experience the smell of vinegar, but it tends to go away once it dries. Also, be mindful of the materials you come in contact with after using the solution. Materials like leather and silk can be damaged by apple cider vinegar’s acidity.
8. Reduces Belly Fat & Assists with Weight Loss
Perhaps the most popular use of apple cider vinegar is as a natural weight loss supplement. There are a number of human studies that have shown how apple cider vinegar can help you eat less calories and lose weight by increasing satiety.
Another reason why apple cider vinegar helps with weight loss is its impact on blood sugar levels. Since apple cider vinegar lowers blood sugar, your body favors fat burning more.
Lastly, apple cider vinegar slows the rate at which food leaves your body. This makes you feel fuller for longer and overall lower blood sugar and insulin levels.
One study looked at the potential impact of daily vinegar consumption of obese individuals. The 12-week study revealed that the obese individuals who consumed vinegar saw a one to two-pound weight loss. Moreover, their BMI or body mass index, waist measurement, and triglycerides were lowered.
In general, many studies on weight loss and apple cider vinegar show a modest loss in body weight and it occurs over a long period of time.
For people who want to a greater weight loss affect, they tend to take greater doses of apple cider vinegar or even take it in pill or tablet form. However, this could have negative side effects on your throat and gastrointestinal tract.
That being said, taking apple cider vinegar alone and in large quantities should be used as the sole weight loss method. Next, we will discuss in detail how you can effectively utilize apple cider vinegar for weight loss.
How to Lose Weight with Apple Cider Vinegar
If you want to use apple cider vinegar for weight loss, it is important to think of it less as a solution and more as a weight loss aid. It is important to understand that it is not a miracle mix in and of itself. Weight loss is a combination of lifestyle and diet changes.
That being said, the most effective way to use apple cider vinegar is to find ways to incorporate it into your diet. Fortunately, there are a number of ways you can add apple cider vinegar into your food.
The first method is to mix it with olive oil and make a salad dressing. This is an easy and simple way to season your salad without using copious amounts of salt or store-bought dressings, which can greatly impact your weight loss.
You can even use it to pickle vegetables as a tasty side dish to help with digestion. The most common method is to simply dilute apple cider vinegar in water and drink it straight. Around 1-2 tablespoons of apple cider vinegar a day is cited to be the most effective and safest dose.
Ideally, you want to take this dosage throughout the day and before you eat. You also want to wait at least a half hour after drinking apple cider vinegar to eat anything.
A great twist on the simple apple cider vinegar and water detox drink is to add lemon, cinnamon, cayenne pepper and honey to the mix. Cinnamon, along with a number of other health benefits, can help avoid fat buildup.
It also assists in making you feel satiated for longer. Cayenne pepper helps bring your body temperature up. As a result, your body uses more calories to help cool itself down which will help in weight loss.
You can also incorporate apple cider vinegar into juices, teas, and smoothies. There are a number of possibilities for you. You can find more recipes here.
Here are some basic questions people have about apple cider vinegar that you can use for a quick recap.
Q: How does apple cider vinegar work?
A: Apple cider vinegar aids weight loss by increasing satiety for longer and lowers blood sugar levels.
Q: What is the best brand of apple cider vinegar?
A: The best type of apple cider vinegar is one that is raw and organic. You should find an apple cider that is unpasteurized and contains The Mother, a murky vinegar mix at the bottom of the bottle that ensures you all the nutrients are intact. Some good brands include BRAGG’s Organic Raw Apple Cider Vinegar and EDEN Organic Apple Cider Vinegar.
Q: How much apple cider vinegar should you drink a day?
A: The maximum amount an average person should consume is 2 tablespoons of apple cider vinegar. However, you should start with small measurements and work up to 2 tablespoons.
Q: How often should you drink apple cider vinegar?
A: Ideally, you should aim to have 1-2 tablespoons a day. However, you should try to spread it out. Try and have it before meals
The internet is a hotbed of wild claims and theories about the abilities of apple cider vinegar. And even though apple cider vinegar can do a number of things, it is important to remember that it is not a miracle drink.
It is a great natural supplement, but you should always pay attention to the scientifically proven facts. Apple cider vinegar can have some negative side effects if you go overboard with it.
As such, we hope this article was helpful in showing you the ways apple cider vinegar can help your health. Specifically, we hope you have learned ways to use apple cider vinegar to aid in your weight loss. If you have any questions or comments, let us know!