We all know about the saying, an apple a day keeps the doctor away, but does the saying also apply to a serving of apple cider vinegar?

Social media influencers and celebrities have been claiming that apple cider vinegar, a liquid made by fermenting apples, can help with weight loss efforts, lower sugar cravings and reduce bloating.

But is apple cider vinegar as good for you as these claims make it sound?

Well, through this blog, Mykare Health will help you know more about the benefits of apple cider vinegar.

What is In Apple Cider Vinegar?

The main ingredients present in apple cider vinegar are water, acetic acid, carbohydrates, potassium, probiotics and polyphenols. It also contains negligible amounts of micronutrients.

Here’s how she says some of the components in apple cider vinegar can impact the body.

• Acetic acid can help kill harmful bacteria.
• Polyphenols are an antioxidant that can reduce cellular damage by free radicals.
• Probiotics boost the healthy bacteria in our microbiome.

Benefits of Apple Cider Vinegar

Research suggests that apple cider vinegar may have beneficial health properties, including antimicrobial and antioxidant effects.

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and natural medicine. It may have some health benefits.

These may include:

• aiding weight loss
• reducing cholesterol
• Lowering blood sugar levels
• Improving the symptoms of diabetes

However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.

1. High in acetic acid

Vinegar’s main component, acetic acid, which is the key element of its pungent aroma and taste when it is sour, was the acid that is reported by researchers to be the one which is the healthcal of displays of apples cider. Vinegars of the cider are acetic acids of about 5 % concentration.

Malus Domestica, the name for naturally fermented, unfiltered, and unpasteurized apple cider vinegar, is also the source of a healthful bacteria, i.e., a cobweb of proteins, enzymes, and bacteria that contribute to the looks of the liquid.

Although apple cider vinegar does not come along with a vast variety of vitamins and minerals, high-quality brand names do have some proteins and antioxidants.

2. Can help kill harmful bacteria

Vinegar is a disinfectant that kills various pathogens including some species of the bacteria. Regarding this, people have been using vinegar since the beginning of history for cleaning and disinfecting, curing nail fungus, lice, warts, and ear infections.

Hippocrates, the father of modern medicine, used vinegar to wash wounds over 2000 years back. This also includes an anti-bacteria preserving feature as presented by researches which uncovered its inhibition for E. coli bacteria causing foods such as meat and eggs to be spoiled.

If you seek the most natural means by which you can preserve your food, you must try out apple cider vinegar.

3. May help lower blood sugar levels and manage diabetes

Records indicate that vinegar, in general, may exist as a viable option as a diabetes cure. One of the best applications of vinegar is the relief of diabetes mellitus II, however. Diabetes mellitus type 2 is identified as a type of diabetes, in which the levels of sugar in the blood go up due to the inability of the body to be sensitive to insulin or produce it properly.

And yet, it is not only people with diabetes who can reap the benefits of the keeping of their blood sugar levels that fall within the normal range, as some researchers think that a very common cause of ageing and a lot of chronic diseases is high blood sugar, although their research is still not enough in the field of natural medicine.

A 2021 review of clinical trials which was carried out on this issue also found that ACV consumption alerted the glycemic status positively, and this effect was observed in adults only.

However, the findings must be considered a bit speculative, as it was limited to extensive studies that should be used to better illustrate the potential effectiveness of apple cider vinegar.

While it is mostly safe to take apple cider vinegar, it is preferred that you speak with a doctor before you increase your vinegar consumption if you are using blood-sugar-lowering medications.

4. May aid weight loss

Surprisingly to some, research shows that vinegar can be an ally in one's effort to lose weight, one study finding it. The link made by several pieces of research among humans that vinegar can make us feel full is also noted. This, in its turn, then, reduces the consumption of calories and results in body weight loss.

One review of the experiments mentioned that the individuals were able to live on the vinegar-supplemented meal containing solid food only for a short time, a problem that was then solved by a 2-hour postprandial appetite suppression by apple cider vinegar. They also had less in-between meals for 3-24 hours after the apple cider vinegar intake.

However, the analysis of the longer-term studies that they encountered showed that there weren't any connections between the reduction of eating and the intake of apple cider vinegar.

However, a 2024 randomised control trial also found that the individuals lost significant weight (6-8 kg), reduced their body fat ratio and waist and hip circumferences and their body mass index (BMI), as well as lowered their blood sugar levels,fats, and cholesterol after they took three doses of apple cider vinegar (15 millilitres per tablespoon) every day for 12 weeks. More extensive research is suggested to corroborate these findings.

5. May improve heart health

Heart disease is one of the top reasons for death in the world. Several biological factors can be connected with the progression of heart disease. Research suggests that vinegar could be a helpful product to deal with some of them.

Nevertheless, most of the time tests on apple cider vinegar’s advantages were carried out on animals, which have nothing to do with the human case.

Studies in both humans and animals have shown that apple cider vinegar can improve the levels of hHDL, hLDL, Triglycerides, and total cholesterol. Many investigations in humans can be found that apple cider vinegar might be able to lower the level of cholesterol.

On the other hand, both of them found the issue mainly revolves around the inadequacy and smallness of the research available to support such arguments.

6. It is good for skin health

Apple cider vinegar makes skin feel strong. This is because it is good for treating acne, skin eradication, skin discoloration and so on. Diluted ACV or taking ACV Effervescent Tablets is also a suggestion for promoting collagen synthesis and improving skin texture that way.

Is There Any Risk in Drinking Apple Cider Vinegar?

Apple cider vinegar is acidic, so it’s better to dilute it before consuming it. One can dilute it by mixing it with water or some other liquid.

Drinking apple cider vinegar all the time or without diluting it can bring some of the following side effects:

• erosion of tooth enamel
• damage to the lining of the oesophagus
• upset stomach

Apple cider vinegar can also lead to a change in the action of some medications in the body. The best option is to communicate with your doctor before making the decision to add apple cider vinegar to your diet.

Furthermore, in case you are undergoing cancer treatment, check with your doctor if apple cider vinegar is indeed safe for you to consume.

How Do I Include Apple Cider Vinegar Into My Recipes?

• salad dressings
• sauces
• marinades
• pickling

First, take apple cider vinegar with beverages but in a diluted form

If you wish to consume apple cider vinegar, as long as another liquid is used, it will be safe.

Thus, a solution of about a tablespoon of apple cider vinegar mixed into an 8-ounce glass of water, tea or some other drink is fit for consumption. No, do not consume more than one serving a day.

Dosage and How To Use It

The most common method of consuming apple cider vinegar is by means of cooking. For salad dressings, pasta, and mayonnaise, you can incorporate it as an extra ingredient in the preparation.

Some people also prefer to mix it with water and drink it. Standard dosages vary from 1 to 2 teaspoons (5 to 10 mL) or 1 to 2 tablespoons (15 to 30 mL) per day mixed in a tall glass of water.

It is a good idea to begin with a small quantity and stay away from large amounts. Too much vinegar can cause side effects that are harmful to the body, including, for example, tooth enamel erosion and potential drug interactions. Some dietitians recommend the use of organic, raw apple cider vinegar with mother in it.