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Apple Cider Vinegar: Benefits, Uses, Risks and Dosage

Published : Apr 08, 2022 3 mins read Updated On : Mar 15, 2023

Apple vinegar has been known to treat a variety of health problems for ages. It's perhaps best known now as a weight-loss tool and a way to assist control of blood glucose levels. When apple cider is fermented, apple cider vinegar is created. Bacteria or yeast interact with the sugar in apples during this process. Cider is converted to alcohol, which is then converted to vinegar. The sugar in apples is fermented to form apple vinegar. This converts them to acetic acid which is responsible for many health benefits.

Also Read: Apple Cider Vinegar for Weight Loss

Some individuals consume the vinegar directly or use it as a dressing. Others take capsules, gummies, or supplements.

Apple Cider Vinegar for Weight Management

Apple Cider Vinegar Health Benefits:

Everyone loves apple cider vinegar, and for good reason: it provides a variety of healthful elements and advantages. Apple cider vinegar comes to the rescue when it comes to health, food, and natural cures. The 'mother,' which includes all the required proteins, enzymes, and healthy bacteria and gives your apple cider vinegar its murky look, is also present in unfiltered apple cider vinegar drinks. Along with several vitamins and minerals, an apple cider vinegar drink also contains potassium, amino acids, and antioxidants.

Helps with Weight Loss:

Apple cider vinegar aids weight reduction by inducing a sense of fullness, which reduces calorie intake and aids weight loss. To promote fullness and minimize belly fat, combine ACV with a high-carb diet. Overall, drinking apple cider vinegar promotes satiety, which aids in weight loss.

Heart Health Is Improved

An apple cider vinegar drink may lessen the risk of heart disease by lowering cholesterol and triglyceride levels in the body. ACV also reduced blood pressure levels in rats in animal research, indicating enhanced cardiovascular health.

Skin Health Benefits

A common technique to improve skin health by reducing dryness, eczema, and other skin problems is to do an apple cider vinegar detox. It acts as a protective barrier between your skin and external irritants by balancing the pH levels of your skin. Its antimicrobial characteristics also help to keep your skin clear of bacterial diseases. Many individuals even use it as a skin toner or as a face cleanser.

Blood Sugar Levels are Lowered

Drinking apple cider vinegar has been shown to reduce the risk of type 2 diabetes by helping to keep blood sugar levels in a healthy range. According to several research, ingesting apple cider vinegar before bedtime can lower blood sugar by 4%. In addition, it also helps regulate insulin levels.

Apple Cider Vinegar Uses:

Apple Cider vinegar has multiple benefits as discussed above and it also can be used diversely in making you feel fuller for a longer time and aiding in weight loss, as a deodorizer, as salad dressings to make your salad tastier, as a facial tone for skin health and improve blood sugar levels and much more!

Apple Cider Vinegar Risks:

  • Drinking a lot of apple cider vinegar can lead to the removal of tooth enamel and further damage and upset your stomach due to its strong acidity.
  • It also reduces your potassium levels as it is required for your muscles, bones, and nerves to function properly.
  • Apple cider vinegar inhibits the passage of food and liquids from the stomach to the intestines. Slow digestion makes it cumbersome to maintain blood sugar levels.
  • Since apple cider vinegar helps in delaying food time it may reduce the rate at which food leaves the stomach and enters the lower digestive tract. This could slow the absorption of nutrients into the bloodstream. This condition is known as gastroparesis.
  • Some drugs may become less effective as a result. People who ingest vinegar while taking insulin or insulin-stimulating medicines may develop dangerously low blood sugar or potassium levels.

Apple Cider Vinegar: Benefits, Uses, Risks and Dosage

Apple Cider Vinegar Dosage:

Because the acidity of apple cider vinegar is responsible for many of its health advantages, avoid mixing it with anything that will neutralize the acid and lessen its beneficial effects. While there are health benefits to drinking apple cider vinegar, taking high amounts (237 ml) every day for many years has been related to low blood potassium levels and osteoporosis.

Stop taking apple cider vinegar if you suffer unpleasant side effects including nausea, burping, or reflux, and talk to your doctor about your symptoms.

There are no clear guidelines on how to make use of it. Some people consume 30 g of apple cider vinegar each day, combined with a cup of water or juice. There also are tablets with 285 mg of dehydrated apple vinegar.

Apple Cider Vinegar: Benefits, Uses, Risks and Dosage

To help regulate blood sugar, mix 2-4 teaspoons in the water soon before a meal.

If you have PCOS, 1 tablespoon mixed into the water right after dinner can help you manage your period.

To aid weight loss, take 1-2 tablespoons per day in water or as a salad dressing.

Shilpa Manwani
Shilpa Manwani
Health and Nutrition

Shilpa is an expert on food science. She enjoys writing blogs that give complete information about nutrition. She is also a foodie and loves to talk about different types of food. her extensive kno... Read More

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