Less salt, more vinegar!- The Benefits of Apple Cider Vinegar

Less salt, more vinegar!- The Benefits of Apple Cider Vinegar

Dr Cesar Lara

Apple Cider Vinegar (ACV) has been around for ages as an ancient folk remedy. It has a strong history as an alternative therapy in places such as Africa, China, and Germany. Hippocrates, the father of medicine, even asserted the beneficial health providing properties of Apple Cider Vinegar.

Made by combining apple cider to yeast, the sugars are fermented into alcohol and bacteria is added forming acetic acid. This main compound found in the vinegar aids in the body’s absorption of vital minerals and also includes some biotin, vitamin C, and B vitamins.

While scientific based research is still developing, there include a wide range of potential uses of this vinegar in preventative care and maintaining good health with little risk.

Traditionally, some of its reported benefits (1) include improving digestion and skin conditions,  alleviate symptoms of arthritis and heartburn, boost stamina while reducing muscle fatigue after exercise, and help fight allergies in both humans and animals. Some suggest it may even exhibit anti-cancer properties.

Kills Harmful Bacteria

Apple cider vinegar has a history as a disinfectant and natural preservative due to its main substance, acetic acid. Studies have now been investigating the antimicrobial capacity (2) of apple cider vinegar against bacterial infections such as E. coli. and S. aureus. because of its ability to inhibit cell growth. ACV has the potential to be a both suitable substitute to antibiotics and as a food preservative.

ACV is helpful in balancing the body’s pH levels and eliminating bacteria C. albicans, which includes Corynebacteria, the type of bacteria responsible for body odour. This makes it an effective remedy to bad breath or body odour and for that reason has also found use as a natural deodorant. Apple cider vinegar may also help control acne as well as can treat ear infections, warts, and lice.

Aids in Weight Loss and Reduces Belly Fat

Many claims have circulated regarding apple cider vinegar’s role in promoting weight loss. While definite correlation is inconclusive, some suggest that the vinegar helps speed up metabolism and burn calories. There is also suggestion that combining a dose of apple cider vinegar with B6 and Lecithin can prove even more beneficial in weight loss and reduce atherogenic risk caused by a high fat diet (3). This may also be in part due to the vinegar’s ability to lower blood sugar and control insulin levels (4). ACV may also promote satiety as people reported feeling fuller longer after a high carb meal along with the vinegar and consumed fewer calories throughout the day

Another study (5), found that the supplementation of apple cider vinegar attenuates obesity- induced oxidative stress.

Controls Blood Sugar Levels and Fights Diabetes

This vinegar (6) has shown many benefits in lowering blood sugar and controlling insulin levels. The use of apple cider vinegar as an antidiabetic therapy (7) is warranted as it was found to significantly lower blood sugar and insulin after the consumption of high carb meals.

Additionally, a number of studies suggest that vinegar might prevent spikes in blood sugar in people with prediabetes and type 2 diabetes (8) by blocking starch absorption.

Lowers Cholesterol and Improves Overall Health

Although most studies have been performed on animals, there is significant evidence to suggest that vinegar can reduce blood triglycerides (9), cholesterol, and blood pressure. In one study (10), findings concluded that apple cider vinegar has significant antihyperglycemic and antioxidant effects. It lowered the toxicity in the liver and kidneys while raising the concentration of magnesium, calcium, and copper increased and as well as Vitamin E, an important antioxidant.


Whether you choose to use it as a cleaning disinfectant (just add some baking soda) or to help you shed those last couple pounds, apple cider vinegar is a product that should be in every home.

Apple cider vinegar can be found at practically any grocery store. The best products being untreated, unfiltered, organic, and raw apple cider vinegar which contain “mother” strands of proteins and enzymes.

The recommended dose is no more than 2 tablespoons per day in cooking or in a glass of water. It is not recommended to exceed this dose or to take undiluted as too much can lead to side effects such as tooth erosions, throat irritation, or stomach issues. Although, it may be beneficial in treating or preventing diabetes, the vinegar may interact with diuretics or medicines for heart disease so caution should be taken. Despite these precautions, Apple Cider Vinegar still remains a low risk alternative remedy to various health concerns and for that reason should be given a try.

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(1) https://www.greenmedinfo.com/blog/health-benefits-apple-cider-vinegar
(2) https://www.nature.com/articles/s41598-017-18618-x
(3) https://www.greenmedinfo.com/article/taking-apple-cider-vinegar-could-reduce-metabolic-disorders-caused-high-fat-di
(4) https://www.ncbi.nlm.nih.gov/pubmed/16015276
(5) https://www.greenmedinfo.com/article/apple-cider-vinegar-attenuates-oxidative-stress-and-reduces-risk-obesity
(6) https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#section3
(7) https://care.diabetesjournals.org/content/27/1/281.long
(8) https://www.health.harvard.edu/blog/the-data-are-in-eat-right-avoid-diabetes-2017010510936
(9) https://www.ncbi.nlm.nih.gov/pubmed/16611381
(10) https://www.greenmedinfo.com/article/apple-cider-vinegar-possesses-significant-antihyperglycemic-and-antioxidant-ef




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