Apple cider vinegar is one of the favourite vinegars used in the natural health community. It is made by fermenting the sugars from crushed apples. This produces acetic acid which is the main component of apple cider vinegar.

Did you know that apple cider vinegar has numerous amazing benefits? Let’s take a look..

Here are 6 apple cider vinegar benefits

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1) Apple Cider Vinegar Can help kill some types of bacteria

One of apple cider vinegar benefits is its effectiveness at killing some types of bacteria. The acetic acid is a strong antimicrobial.

A study published in the Infection Control and Hospital Epidemiology in 2000, found that vinegar was effective at killing human pathogens including bacteria (1).

Another study also published in the Journal of Food Protection in 2002 found that the acetic acid in vinegar was effective as a food preservative, preventing bacteria (like E.coli) from spoiling the food.(2)

2) Apple Cider Vinegar can help with Weight Loss

Helping with weight loss is one of apple cider vinegar benefits.

A study published in the Bioscience, Biotechnology and Biochemistry Journal in 2009, found that after a number of obese individuals drank a glass of water mixed with a tablespoon of vinegar  for a 12 week period, there was a reduction in their body weight, BMI, visceral fat area, waist circumference and weight(3)

Another study published in the European Journal of Clinical Nutrition in 2005, also suggested that vinegar combined with a high carbohydrate meal can increase feelings of fullness and help you eat less assisting with weight loss(4)

3) Apple Cider Vinegar can improve your digestive health

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Improving your digestive health is one of apple cider vinegar benefits.

When you have too little acid in your stomach (this is called Acid Reflux), drinking a large glass of water with a tablespoon of raw unfiltered apple cider vinegar (with the ‘mother’) added to it can simply increase the acid content of your stomach and bring relief.

The pectin in the apple cider vinegar also supports your intestinal lining.

4) Apple Cider Vinegar can support the health of your heart

Supporting the health of your heart is one of apple cider vinegar benefits.

A study published in the Journal of Food Science in 2014, pointed out that  “Polyphenols such as chlorogenic acid , which is present in high levels in apple cider vinegar might prevent the oxidation of LDLs and improve the health of your heart by deterring cardiovascular disease”(5)

5) Apple Cider Vinegar can improve insulin sensitivity in individuals with type 2 diabetes

Improving insulin sensitivity in individuals with type 2 diabetes is one of apple cider vinegar benefits.

A study published in Diabetes Care in 2004 found that vinegar improves insulin sensitivity to a high carbohydrate meal in subjects with insulin resistance or type 2 diabetes.

The researchers explained that the acetic acid in apple cider vinegar may prevent the complete digestion of complex carbohydrates by increasing the uptake of glucose by tissues resulting in reduced  blood glucose level(6)

6) Apple cider vinegar can improve the health of your hair

Improving the health of your hair is one of apple cider vinegar’s benefits. The acetic acid in apple cider vinegar can help to remove dandruff and leave your hair shiny and healthy.

To help with dandruff, mix equal parts of apple cider vinegar and water, spray all over your scalp and wrap a towel around your head and leave to sit for an hour then wash out your hair as normal. You can repeat this twice a week to help keep your scalp healthy.

When buying your apple cider vinegar, make sure you choose organic, unfiltered, unprocessed apple cider vinegar which is cloudy with a substance called the “mother”.

Apple cider vinegar is great in salad, smoothies, sauces, marinades, etc.  It is important to take it in moderation and not excessively as excessive use may cause low potassium levels.

References

Rutala W A, Barbee S L, Aguiar N C, Sobsey M D, Weber D J (2000) Antimicrobial activity of home disinfectants and natural products against potential human pathogens, Infection control and hospital epidemiology 21: 33-38

Vijayakumar C, Wolf-Hall C E (2002) Evaluation of household sanitizers for reducing levels of Escherichia coli on iceberg lettuce. European Journal of Clinical Nutrition, 65:1646-1650

Kondo T, Kishi M, Fushimi T, Ugajjn S, Kaga T (2009) Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, Biotechnology and Biochemistry, 73: 1837-1843

Ostman E, Granfeldt Y, Persson L, Bjorck I (2005) Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition, 59: 983-988.

Budak N H, Aykin E, Seydim A C, Greene A K, Guzel-Sydim Z B (2014) Functional Properties of Vinegar. Journal of Food Science. DOI: 10.1111/1750-3841.12434

Johnston C S, Kim C M, Buller A J (2004) Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27: 281-282

 

 

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