Apple Cider Vinegar | Proven Benefits, Dosage, Uses, And Probable Risks

For centuries, Apple Cider Vinegar has been used in cooking as well as in the world of the medical realm.  It is popular for a quite long time for its several helpful uses. This has also been used by many people as an effective remedy for weight loss. Also, to burn excessive fat. Apple Cider Vinegar is nothing but the fermented juice from full loads of crushed apples.

an apple tree

As you may have known, apple cider vinegar is jam-packed with its numerous health benefits. It is rich in minerals, vitamins, and other useful substances. It constitutes of vitamins such as Vitamin C, Vitamin E, Vitamin A, Vitamin P, Vitamin B1, B2, and B6. All these are mainly recommended for an individual to be in good health. This article outlines the proven benefits, proper dosages to get the maximum from it, and the uses of apple cider vinegar. You will also be enlightened about the potential risks that you may suffer from it. Along with some key precautions to be taken into consideration before including this fitness booster in your daily diet regime. Furthermore, you will have a deep walkthrough of each of these marks in detail. 

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Few Proven Benefits Of Apple Cider Vinegar

Like apple juice, apple cider vinegar consists of various essential minerals and vitamins along with the needed dietary fiber. As it is acidic, it may contain citric and acetic acid. But it is quite hard to know exactly what’s in there in some of the bottles of this vinegar. This means each of its components may vary from product to product. Apple cider vinegar has many health properties counting antimicrobial and antioxidant holdings. Many people have claimed that it can give comfort from a wide range of health disorders. Although you might think that what actually the research shows? 

Here are a few proven health benefits that you must know about this wonderful health amplifier. However little research exists to support these benefits. Though some shreds of evidence suggest that it may offer various health benefits. These are aiding weight loss, lowering blood sugar levels, and hence managing diabetes. Diminishing cholesterols, remodeling heart health in animals, boosting skin and hair health, etc are the few other spikes of it.

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1. High In Healthy Pieces Of Stuff

Manufacturing of apple cider vinegar

Apple cider vinegar is prepared via a two-step process. Firstly the mashed apples are being exposed to yeast for the fermentation of sugar that turns them into alcohol. Next, the addition of bacteria takes place which further ferments the alcohol turning it into acetic acid. This forms the primary active compound in this vinegar. Researches show that apple cider vinegar gets its predominant health benefits from this acid only. Even, the firm sour smell and flavor of this vinegar are due to acetic acid.

However, the organic, crude, and unrefined apple cider vinegar contains a material called as the mother. This further consists of strands of enzymes, proteins, and healthy bacteria. This gives the vinegar a muddy appearance. Nevertheless, many people believe that the mother is primarily responsible for most of its health perks. Though, some of the good quality brands may also offer some essential amino acids and antioxidants.

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2. May Help To Kill Unhealthy Bacteria

Homemade apple cider vinegar

The main compound in apple cider vinegar is acetic acid. This is mainly responsible to kill unhealthy bacteria and can even prevent it from multiplying. Traditionally, vinegar has been used by people as a disinfect and for cleaning purposes. As such for treating nail fungus, lice growth, and ear infections. Some studies show that it prevents bacteria like E.Coli from flourishing further. Hence, it can be used as an effective food preservative. If you want to preserve food naturally, apple cider vinegar fits the best.

3. Aid In Effective Weight Loss

weight loss

Since earlier days, apple cider vinegar has been used as an effective way to get rid of excessive weight. The pH of apple cider vinegar is very advantageous for good health. Here a common question arises; how to use it to aid weight loss effectively? Firstly, you don’t need to drink it in a large amount. Considering it would promote more weight loss, rather it may affect your health adversely. 

Mix 2 teaspoons of it to a cup of water and drink the diluted mixture. You need to have it for around 1 to 3 times a day. Ideally before having your meals. Some even suggest drinking it the very first thing in the morning works wonder. That is on an empty stomach after waking up. Then, an hour before every meal throughout the day.

Apple cider vinegar will not equip you with a quick weight loss. You have to be patient if you really want to check on its effects. The changes will be gradual, though permanent. Nevertheless, how fast you will lose weight will depend on other aspects as well. These are exercise, nutrition, stress, and even genetic factors.

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4. Can Improve Skin Health

Apple cider vinegar is commonly used to treat skin conditions like eczema and even dry skin. Having antibacterial properties, it can kill unhealthy bacteria. It can even help rebalance the natural ph of the skin, bettering the protective skin barrier. However, you should avoid applying undiluted apple cider vinegar directly to the skin as it may cause skin burns. Before trying any new remedies with this vinegar, you must consult your health expert. Or do a patch test first because it may act as an irritant for some of the skin types. 

In conclusion, apple cider vinegar is naturally acidic and has antimicrobial properties. This means it can be used to prevent skin infections and improve skin barrier especially skin conditions like eczema.

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5. Help Lower Blood Sugar Levels And Regulate Diabetes

Apple cider vinegar can be used to treat type2 diabetes which is mainly characterized by high blood sugar levels. This can be caused by insulin resistance or the inability to produce insulin. High blood sugar levels are primarily induced by various chronic diseases or maybe as a result of aging. Although people without diabetes can be benefitted by keeping their blood sugar levels in the normal range.

Thereafter, apple cider vinegar has been proved beneficial in improving insulin sensitivity. Thus, lowering blood sugar responses after meals by changing how foods get absorbed from the gut.

Top 10 Uses Of Apple Cider Vinegar

Apple cider vinegar has tons of household, beauty, and cooking uses. Interestingly, in all sorts of recipes, it can be used. Whether as a dressing to a salad, soups, sauces, and much more. Traditionally, it has been used for several household works and cleaning purposes. Here, are a few ways to use apple cider vinegar. Moreover, it is cheap, easily available, and provides a simple option to tackle many problems.

apples cider vinegar in different glass bottles
  • Help regulate blood sugar levels.
  • Help to suppress your excessive appetite.
  • Stimulate faster fat burn.
  • Make you feel full, if you drink it at least 1 hour before a meal, by causing an appetite suppression effect.
  • May prevent fat building.
  • May affect insulin secretion.
  • Can be used as a body detox and maintain a healthy alkaline pH level.
  • May help to treat acne and warts and even regulate the skin’s pH level.
  • Can be used as a disinfector or as an all-purpose cleaner.
  • May help to soothe a sore throat

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Proper Dosage With How To Use

The appropriate dosage for apple cider vinegar is probably 1-2 teaspoons (5-10 ml) to 1-2 tablespoons (15-30 ml) per day. This can be used either in cooking or diluting in a glass of water. However, it depends on the person’s age, health, and various other conditions. You should follow the labeled instructions as specified on the bottle. Or have the consultation of your pharmacist or other healthcare professionals before making any use of it.

How much of apple cider vinegar you should drink per day will vary for different uses. Here are some of the recommendations.

  • To manage blood sugar level, drinking 4 teaspoons (20 ml) of it diluted in a glass of water works wonder. Drink this immediately before a high carb meal. It naturally helps to regulate blood sugar levels, especially for people with insulin resistance.
  • For those suffering from PCOS, drinking 1 tablespoon (15 ml) of it with 100 ml of water daily is suggested. Drink this after dinner which may help in improving the symptoms of PCOS.
  • For weight loss, it is advised to drink 1-2 tablespoons (15-30 ml) of it diluted in a glass of water. Drinking it continuously for some months may promote active weight loss.
  • To boost digestion, drinking 1-2 tablespoons of apple cider vinegar before meals can improve digestion. However, at present, there is no scientific research to support this statement.

Whatsoever purpose you’re consuming it for, ensure that you need to dilute it to protect your teeth and throat. Along with the lining of your stomach. As it is acidic, don’t drink it undiluted.

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Probable Risks Of Taking Apple Cider Vinegar

apple cider vinegar in sealed glass bottles

Consuming apple cider vinegar with foods in small amounts is feasibly safe. It is likely safe for most of the adults when used as medicine for the short term. However, consuming apple cider vinegar in large amounts than recommended for the long term is possibly unsafe. As it may lead to some issues or disorders due to lower levels of potassium.

When applied to the skin, it is probably unsafe. As in most of the cases, it has been recorded that it may cause chemical burns even after one use. However, a patch test is always recommended. 

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