The Benefits and Uses of Apple Cider Vinegar
As its popularity continues to grow, people have become more familiar with the benefits and uses of apple cider vinegar. In its centuries of widespread use, apple cider vinegar has been shown to control blood sugar levels, reduce weight, and even improve skin health. ACV is also effective in improving weight loss on ketogenic or low-carb diets.
Fermented from apple juice to form health-promoting probiotics and enzymes, ACV has been used in cooking and natural medicine because of its lower sugar content and fewer calories compared to apple juice.
Top 6 Benefits of Apple Cider Vinegar
1、Help to lose weight
There have been numerous studies that have confirmed that apple cider vinegar can increase the effect of weight loss. Drinking a spoonful of ACV before eating can increase the feeling of satiety. Based on not changing the diet and lifestyle, drinking two spoons of ACV every day for three months can reduce weight by about 3 pounds.
Of course, this number is nothing for most overweight people, but when combined with a keto and low-carb diet, or intermittent fasting, the weight loss results will be significantly improved.
2、Improve skin health
We all know that vinegar is antibacterial, and so is apple cider vinegar, which has been shown to treat acne and reduce scarring. Certain strains of bacteria often promote the development of acne, and the acetic, lactic, succinic, and citric acids in ACV inhibit the growth of the specific strain of bacteria that causes acne, Propionibacterium acnes.
A study in the Journal of Cosmetic Dermatology (JCD) showed that treating acne and scars with lactic acid for three months improved the texture and appearance of the skin and reduced hyperpigmentation and scarring. Therefore, ACV can play a role in protecting the skin.
3、Lower blood pressure
High blood pressure is a risk factor leading to cardiovascular diseases. ACV can regulate blood pressure and help keep the heart healthy. Other than the drug control to reduce blood pressure include, increasing the intake of magnesium, and potassium, and eating more high-fiber food. Changing your diet to a low-carbohydrate diet with less high-sugar and deeply processed foods.
4、Lower cholesterol
When the cholesterol in the arteries accumulates to a certain level, it will make the blood vessels narrow and harden, which can lead to heart disease. Drinking 1-2 tablespoons of apple cider vinegar daily can help regulate blood cholesterol levels, reducing bad cholesterol (LDL) while increasing beneficial cholesterol (HDL).
In addition to this, reducing the intake of added sugars and refined carbohydrates, eating more healthy fats, and eating more fish are all effective in lowering cholesterol levels.
5、Regulate blood sugar level
One of the most popular effects of apple cider vinegar is to maintain normal blood sugar levels. One study found that ACV was able to reduce blood sugar levels by 31% after meals and increase insulin sensitivity.
Insulin is a hormone responsible for transporting sugar to the tissues and cells in the body that need energy. Consistently high levels of blood sugar can lead to insulin resistance, which can lead to diabetes and obesity.
Drinking 1-2 tablespoons of apple cider vinegar before meals can keep blood sugar levels stable over time. In addition, be sure to reduce carbohydrate intake and increase fiber and protein. Healthy eating habits and proper exercise can effectively prevent diabetes and obesity.
6、Ease the symptoms of acid reflux
Gastroesophageal reflux disease, also known as GERD or acid reflux, is a medical condition. It is characterized by upward reflux of stomach acid into the esophagus, causing symptoms such as heartburn, and nausea. Low stomach acid levels are the main cause of this condition, and drinking ACV can help relieve the symptoms by increasing the acid level in the digestive tract and preventing acid reflux.
Drinking 1-2 spoons of apple cider vinegar diluted with water before eating can have a good effect. Eating more vegetables, healthy fats, and fermented foods such as sauerkraut can also prevent acid reflux disease in general.
20 Uses of Apple Cider Vinegar
1、Boost intestinal health
Adding apple cider vinegar to your cooking can increase the number of probiotics in your food and gut, thus boosting your immune system and improving your digestion and absorption of nutrients. It is even better when consumed with other fermented foods such as kimchi and yogurt.
2、Prevent and relieve sunburn
Under the hot summer sun, skin can easily get sunburned, red, swollen, and peeling if there are no proper defense measures. Apple cider vinegar is a good natural medicine that can soothe and calm dry sunburned skin.
Method: Mix one cup of ACV with 1/4 cup of coconut oil and some lavender essential oil to add to a warm bath for soaking.
3、Regulate blood sugar
Apple cider vinegar helps stabilize blood sugar and improve insulin sensitivity. Dilute 1-2 tbsp of ACV in 200 ml of water and drink it before meals to maintain a healthy blood sugar level.
4、Bactericidal
Apple cider vinegar can treat fungal infections such as ringworm, grey toenail, ringworm, or yeast infection. Make an antifungal spray by spraying apple cider vinegar with water in a ratio of 1:1 on the affected area, which can effectively reduce the symptoms.
5、Treating eczema
Apple cider vinegar is the best natural remedy for eczema.
Method:
- Use apple cider vinegar and water in a ratio of 1:1 to make a spray to spray the affected area, or apply it directly twice a day. For sensitive skin or young children can reduce the ratio of vinegar appropriately.
- For large areas of eczema on the body, a vinegar bath can be used. Pour 2 cups of ACV into a jar filled with warm water and mix it well and soak in the bath for about 30 minutes.
- Oral consumption of apple cider vinegar can improve immunity and relieve eczema symptoms. Add 1 spoonful of ACV to 200 ml of water and drink it once or twice a day, 30 minutes before meals, and stick to it for a while until eczema subsides.
6、Treat varicose veins
Although there are not many scientific studies to prove it, apple cider vinegar is a common folk ingredient for treating varicose veins. Local application of ACV is believed to improve blood circulation and thus reduce the severity of varicose veins.
Use a piece of gauze dipped in apple cider vinegar and rub it in a circular motion on the part with varicose veins, let the vinegar remain on the leg for half an hour and then wipe it off.
7、Remove flat warts
Apple cider vinegar is very effective in treating and removing flat first.
Method: Mix ACV and water in a ratio of 2:1, cover warts with cotton balls or gauze dipped in vinegar water, and then fix them with bandages or tape. Keep this on for about 10 hours or overnight. Repeat every day until the stream comes off.
8、Treatment of poison ivy allergy
Poison ivy, also known as three-leaved poison ivy, is a plant found in North America and Australia. The sap of poison ivy contains allergenic chemicals that can cause contact dermatitis when touched by people.
Although this dermatitis can heal itself without treatment in about two weeks, it can be unbearably itchy and interfere with normal life and sleep. ACV can help relieve the itchy skin cancer caused by poison ivy allergy. Apply the vinegar directly to the affected area several times a day until the symptoms are relieved or disappear.
9、Kill insects and remove fleas
If you have pets such as small dogs and cats at home, fleas and ticks are estimated to be your most hated. These pests don’t like sour taste, so you can use apple cider vinegar to deal with them regularly.
Mix ACV and water in a ratio of 1:3 or 1:4, add some soapy water, mix well and put it in a spray bottle and spray it on your pet, trying to make every part of the hair wet, taking care to avoid the eyes of meow or dog.
If you want to enhance the effect, you can also mix in 2-3 drops of lavender or cedar oil. After adhering to this method for a while, it will be difficult to see those pesky little bugs again.
10、Prevent and relieve seasonal allergies
ACV can strengthen the immune system and has antibacterial and antihistamine effects, so many people use it as a natural remedy for seasonal allergies.
Add 1-2 tablespoons of apple cider vinegar to a glass of warm water and 1 tablespoon of honey or lemon juice, and drink it three times a day during the high allergy season to effectively prevent and relieve allergy symptoms.
11、Natural deodorant
Armpit is a good place for bacteria to breed, especially in summer when there is much sweating, which will increase body odor. And the powerful antibacterial ability of apple cider vinegar makes it a natural deodorant.
You just need to simply dip your finger into a drop of ACV and apply it on your arm or armpit, it will neutralize and cover up the smell well.
12、Hair care
If your hair is very frizzy, dry, and lusterless, you can try apple cider vinegar directly spray ACV on your washed hair, and your hair will become soft and shiny after a thousand drying.
Mix ACV and water in a ratio of 1:1, if your hair is especially dry, you can also add some olive oil, apply the mixed conditioner on your washed hair, let it sit for a while, and rinse it out.
ACV can remove the scalp flakes and oil and dirt that block the hair follicles so that the hair gets more adequate nutrition.
13、Reduce weight
Drinking a glass of warm water with 1-2 tablespoons of apple cider vinegar 30 minutes before eating can increase the feeling of satiety and reduce the amount of food eaten, thus helping to reduce weight. Especially with the ketogenic diet, low-carbon diet, or intermittent fasting, the weight loss effect will be more obvious.
14、Cleaning and whitening teeth
The antibacterial effect of apple cider vinegar can clean the plaque on teeth and freshen the breath. When you brush your teeth, put a drop of ACV on toothpaste and then brush your teeth. Remember to rinse your mouth thoroughly after brushing, and don’t overuse apple cider vinegar to avoid damaging tooth enamel.
15、Ease the symptoms of cold and flu
ACV is another natural anti-cold remedy, if you feel cold and runny nose, drink a few tablespoons of diluted apple cider vinegar immediately to relieve the symptoms. ACV contains beneficial bacteria, which can help to enhance the immunity of the body. In the season when the weather is cold and warm, and the change is relatively big, drinking a glass of apple cider vinegar water every day can prevent the cold.
16、Lower blood pressure
Acetic acid, the main ingredient of apple cider vinegar, has been shown to lower blood pressure and help improve heart health. Adding 1 spoonful of ACV to a cup of 200ml of warm water and drinking it three times a day can help lower blood pressure.
17、Detoxification
Drinking a diluted glass of ACV water every morning or before meals can improve blood circulation, help detoxify the liver, and reduce inflammation in the body.
18、Clean kitchen, toilet
Due to its antibacterial and antiseptic properties, natural cleaners made from apple cider vinegar can easily clean dirt in kitchens and toilets.
Pour a cup of ACV directly into the toilet, let it stand for 30 minutes, and then flush it out, it will remove the odor. Use diluted ACV water to spray in the room, it will also play the role of air freshener.
19、Relieve greasily and sleep well
If you have a greasy dinner, you can drink a glass of diluted apple cider vinegar water to help digestion and relieve greasiness, and help you sleep.
20、Treating bruises
Put a piece of gauze or cotton ball directly wet with apple cider vinegar and apply or cover the bruise, leave it for an hour, and you can fix it with tape or a bandage. ACV has good anti-inflammatory properties and can improve local blood circulation and accelerate the healing of the injury.
3 Different Types of Apple Cider Vinegar
When you buy apple cider vinegar, you often find the word “organic, unfiltered” or “raw” on the package, and many people will feel confused, wondering what is the difference between them and which to choose. Let’s take a look at these three different types of ACV.
1、Organic apple cider vinegar (Organic)
If the package is labeled as certified organic, it means it is free of GMOs and synthetic additives, and therefore more beneficial to health.
2、Raw apple cider vinegar (Raw)
This ACV is an unheated or unprocessed product, meaning it still contains the full range of nutritional elements, including yeast. Usually, the product loses its original proteins, enzymes, and beneficial bacteria during the processing.
3、Unfiltered apple cider vinegar (Unfiltered)
We’d better choose unfiltered apple cider vinegar, that is, the product with brown net-like sediment at the bottom of the bottle. This sediment is called yeast, which is the beneficial bacteria left in the fermentation process. And the filtered ACV is just a clarified amber liquid, which will be inferior in quality and nutrition.
Matters Needing Attention
Although apple cider vinegar is healthy and safe for most people, there are some negative effects caused by excessive consumption. Side effects of ACV include, among others, tooth enamel erosion, throat and skin burns, and lowered potassium levels in the body.
When drinking ACV, make sure to dilute it with water to avoid adverse reactions. And it is best to start taking it at a low dose and gradually adapt to it to slowly find the right amount for you to tolerate. In addition, ACV itself has the effect of lowering blood sugar and blood pressure, so if you are taking sugar-lowering or blood pressure-lowering drugs, please consult your doctor first, and you may need to modify the dosage of the drugs if necessary to avoid causing hypoglycemia or hypotension.
Finally, despite all the effects and uses of ACV, we should not take it as a panacea for quick fixes and diseases. It should be used in conjunction with a healthy diet and lifestyle habits to see better results.