Food Nutrition

5 amazing Benefits of Apple Cider Vinegar |Research & Facts based|

By October 8, 2019 October 29th, 2019 No Comments

Benefits of Apple Cider Vinegar

Apple cider vinegar has been used to combat numerous illnesses since the medieval days to prevent certain diseases and also to cure existing infections. Apple vinegar extracts from the pale medium color of apple.

Apple cider vinegar is extracted by crushing apples and get some liquid out of it. Then to start the alcohol fermentation process, yeast and bacteria are added into the liquid. Then the sugars turn into liquid. In the second fermentation process, then the alcohol changed it shape and converted into vinegar thanks to acetic acid-forming bacteria. Malic acid and acetic acid are the reason behind its sour taste.

Acetic acid contributes to the amount of 5-6% of apple cider vinegar. Water in apple cider vinegar is in abundance with some other acids, include malic acid (responsible for sour taste).

It has some properties, the same as an apple. It contains pectin (a type of fiber act as prebiotic), vitamin B1, B2, and B6, folic acid, biotin, and vitamin C.

 One tablespoon of apple cider vinegar contains about three calories.

Apple cider vinegar can be beneficial when used with salads. First, it changes the taste of salads and also adds to its value as it has some great benefits.

Some of the other benefits of vinegar also discussed below,

  1. Apple Cider Vinegar for Reducing Blood lipid levels

Research has revealed that apple cider vinegar can be beneficial for the patient of atherosclerosis (Atherosclerosis is a pernicious disease that builds up plaque in arteries (arteries are blood vessels that transport blood oxygen the heart)). (1)

Abnormalities of plasma lipoprotein and lipid metabolism disorder are considered to be the cue of atherosclerosis. Imbalance of these two can cause disability. (2)

When the low-density lipoprotein (LDL) increases, it furthers the chances of cardiovascular diseases. According to the research-based evidence, 1gm/dL increases to LDL is proportional to 1% of cardiovascular diseases. Incorporating Apple cider vinegar into your diet can significantly reduce the chances of LDL increase, which would result in a low risk of cardiovascular diseases. (3)

Thus, the lipid lower treatment recommends to the individuals who are at risk of cardiovascular disease. Many studies have also confirmed the importance of lowering blood lipids such as LDL, cholesterol, and triglyceride and at the same time increase the high-density lipoprotein (HDL), which reduces the particular risk of cardiovascular diseases, especially atherosclerosis. (4) (5)

But if someone keeps on consuming heavy meals (high-fat) will not receive the benefits of consuming apple cider vinegar on serum lipids and lipoprotein.

It is not just we have to consume apple cider vinegar to longer our heart life, but we have to be acutely ascertained about our food consumption.


2.Benefits of Apple Cider Vinegar for Diabetes

Diabetes is the widely spread issue and is quite common in eastern ASIA and America, according to the reports. Alone in America, 76,000 people die every year, and the numbers are kept on increasing. (1)

Apple cider vinegar (ACV) is prolific for patients who have diabetes due to the positive effects on insulin sensitivity and blood sugar. (2)

Diabetes Mellitus is the most prevalent disease which enraptures the considerable number of people across the world and is divided hyperglycemia into two types, dysfunction in insulin secretion and resistance to its activity. (3)

One of the useful methods involves controlling diabetes is associated with controlling hyperglycemia.

To get results, tests on rats of Tunisia was performed. Rats were made diabetic by injecting a dose of 65 mg/kg. Scientists introduce a citric buffer to dissolve a dose. Only citric buffer received by the Tunisian rats. An injection of heavy dose for three consecutive days was proven enough for fasting blood glucose levels of rats, above 250 mg/dL. (4)

In the rats’ study of diabetes, they were keenly monitored, and ACV (takes on 0.6% of rats’ diet) were introduced to them. On the 3rd and 28th day of ACV dose, the comparison of the results happens. There was a considerable difference in those two results. Their activities were back to normal. (5)

ACV introduced rats were observed to strike a steeping reduction in plasma glucose concentration. All and all, ACV is considered to be useful for diabetes mellitus. According to scientists, these behaviors pave the way for consuming ACV for humans as well. (6)


Acetic acid proved to be the cornerstone of this study as it helps to reduce postprandial insulin sensitivity.

3-Apple Cider Vinegar for weight loss

Obesity is a ubiquitous problem, and people across the world are suffering from unimaginable diseases just because of obesity. It is such a high concern that those who know regarding the solution of obesity are minting great bucks. Obesity causes numerous health-related problems such as type 2 diabetes, cardiovascular diseases, and dyslipidemia (abnormal amount of lipids).

To counterweight loss, there are abounds of methods. Still, Apple cider vinegar has had considerable successes in catering with weight loss due to main active constituents, including polyphenolic compounds and acetic acid.

Apple cider vinegar can increase satiety according to many resources. Which simple involves in calorie reduction. (2)

It is advisable by the researchers to take 1 to 2 tablespoon of ACV to thwart hunger cravings. As it is earlier that ACV contains pectin, and when pectin mixes with water, it makes one feel replete. It naturally reduces calorie intake. (3)

Apple cider vinegar contains potassium, which is beneficial in flushing out sodium. When the body retains water, sodium content in daily diet has been augmented, which increases body fat. By incorporating ACV, we negate excessive sodium from our diet. (4)

Apple cider vinegar helps to facilitate a fast metabolic rate. Every process our body encompasses, it relates to metabolism. The more food gets digested, the quicker the weight loss. It is due to the presence of acetic acid, which is proportional to the metabolic rate. (5)

A comprehensive study took place. 175 people were involved in the study; all of them were tackling unwanted obesity.

They were given ACV for about 3 months straight, 1 tablespoon of ACV, around 15mL. Surprisingly, over the long-haul of ACV, their body fat was reduced to 1.2kg. Those were on 2 tablespoons of ACV had reduced about 1.7 kg, on average, of course. (6)

Just by introducing or repudiating any single thing cannot lay to the desired outcome, but still, it is fruitful to have these experiments under the record.

Overall, it does promote satiety, which is essential for weight loss.

4- Antimicrobial activity of Apple cider vinegar against harmful bacteria

The resistance of antibiotics is becoming a real threat throughout the world. Pathogens are kept on increasing steadily, which indicates the strength of multiple drugs. According to the predictions by WHO, infections will pose significant pathogens resistance, which will result in patient care management issues. (1)

Such a precarious condition of microbial infections can result in sepsis. Which would then lead towards inflammation and failure of organs.

According to the historical figure Hippocrates, he used ACV combined with honey to fight with certain infections and some other open skin wounds.

Acute infections and induced immune dysregulation can be catered with additive dietary supplementation with ACV.

Research also fosters that ACV has effects of antimicrobial directly on E-coli, C.albicans, and S. aureus. (2)


5- Apple Cider Vinegar for Skin

There are several claims regarding the benefits of Apple cider vinegar towards skincare. Furthermore, some claims are also on the surface regarding ACV ability to improve shine and smoothness in hair. Some articles are claiming such knowledge, but in our research, there was not any evidence or any findings. Maybe there are certain benefits, but it is inane to consume anything that might exacerbate the case. Be cautious and be wise in food-related choices. It is better to be prudent, anyway.

How to USE Apple Cider Vinegar

In all those studies, subjects were advised to use one 1 tablespoon of Apple cider vinegar (15 mL) with a glass of water. Some patients were asked to consume two tablespoons of Apple cider vinegar.

It is better to consume small portions. May besprinkle upon salads and dressings.

Be careful while using ACV, if any of the side effects mentioned below would ever happen then stop consuming and concern to a doctor. Do not cure one thing at the cost of other matters.


Side effects of consuming Apple cider vinegar

Tooth enamel can be affected by the use of apple cider vinegar as Doctors claim that excess consumption of acidic food could damage tooth enamel. (1)

Be vigilant in consuming ACV as consuming undiluted ACV could lead to teeth enamel problems. Which then further damage the cause and teeth then prone to cavities and sensitivity.

Applying Apple cider vinegar directly to the part of the skin could make the case worse. It could even lead to burning and irritation. (2)

NCPC, in their report, mentioned the damage it could cause and include cautious words, not to apply ACV directly on the wounds. It might do the opposite than what you may anticipate.

Consuming too much ACV could lead to nausea, damage teeth, stomach upset. Due to its pH value (PH=4.2). (3)

Final Words

From the experiments, the conclusion can be made, which suggests that ACV is beneficial for those who are suffering from Diabetics, increase LDLs, Weight loss, and some bacteria.

All the above data was collected through various reputable resources. If you have the above-mentioned diseases, then try to incorporate Apple cider vinegar in your diet and analyze the results. It is also advised to talk to your doctor about your latest inclusion in the diet.

If you are having any of the above effects, then people stop consuming ACV and concern to your doctor on an immediate basis.

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