What Is Apple Cider Vinegar?
Apple cider vinegar has gotten a lot of attention over the last decade for its amazing health benefits, but what exactly is apple cider vinegar anyway? As the name implies, apple cider vinegar (sometimes referred to simply as ACV) is a type of vinegar. It is made with crushed apples, yeast, and sugar. The juice of the crushed-up apples is fermented, which is part of what gives this vinegar a lot of its health benefits. Fermented foods, in general, tend to be very healthy for you.
Why Is Apple Cider Vinegar Good?
As a fermented food, apple cider vinegar provides a lot of intestinal and digestive health benefits. For example, fermented foods, in general, can strengthen the digestive tract and provide you with beneficial gut bacteria.
However, the health benefits of apple cider vinegar go way beyond that. In the following article, we will be going over the many health benefits of apple cider vinegar and answering some important questions about apple cider vinegar dosage and possibly beneficial supplements.
7 Health Benefits Of Apple Cider Vinegar
While there are a lot of purported health benefits of apple cider vinegar, for the following list, we only included ones that have solid scientific research behind them. As far as the optimal apple cider vinegar dosage goes, that will depend on what you are using it for.
For example, if you are taking apple cider vinegar for weight loss, it is recommended that you ingest 1-2 tablespoons of apple cider vinegar every day for several months. 1-2 tablespoons are also advisable for other health benefits, such as improved digestive health. Now let’s take a look at the various health benefits of ACV:
- It Improves Heart Health – There have been both animal and human studies that, at the very least, suggest that apple cider vinegar is beneficial for heart health. One animal study found that apple cider vinegar supplementation can lower cholesterol and triglyceride levels, which will benefit cardiovascular health.
- It Improves Skin Health – One of the most amazing things about apple cider vinegar is that it contains potent antimicrobial agents. These agents can help reduce skin inflammation. It’s important to keep in mind that apple cider vinegar has mild acid content. So, in addition to reducing skin inflammation, it can also help balance pH levels. Apple cider vinegar may also help your skin retain more moisture.
- It Can Help you Lose Weight – One of the most popular weight loss tips of the past decade is to ingest apple cider vinegar every day. One of the ways that apple cider vinegar can help with weight loss is by reducing cholesterol and triglyceride levels. However, it should be noted that most studies have observed that apple cider vinegar results in only mild weight loss (about 2-4 pounds over a few months).
- It Improves Gut Health & Digestion – Apple cider vinegar may help improve your digestive functions by providing your gut microbiome with a mild acid. Acids are needed to help break down foods in the digestive tract.
- It Helps with Sore Throat – Studies have also shown that apple cider vinegar can be helpful when you start to feel your throat getting sore. Sore throats are typically caused by the presence of germs, and since apple cider vinegar has a mild acid content, it can help by killing off some of the germs that cause sore throat. It is recommended that you mix a quarter cup of warm water with a quarter cup of apple cider vinegar and gargle.
- It Helps Detox & Cleanses The Body – Apple cider vinegar can also help clear toxins from the body. It has been observed to have detox effects in different applications. That is why some apple cider vinegar supplements may also be good for detoxification. Nuu3 Apple Cider Vinegar Gummies have been associated with detoxification and body cleanses. However, it may be that drinking apple cider vinegar may be more effective than taking a supplement – the issue is still very much up for debate.
- It Helps Reduce Inflammation – There have been some studies that suggest that apple cider vinegar has anti-inflammatory properties. For example, some studies seem to prove that apple cider vinegar can help reduce the inflammation that is commonly associated with arthritis. However, it should be noted that the effects are generally mild. It is believed that long-term apple cider vinegar supplementation combined with regular exercise and a good diet may be able to prevent inflammation as you get older.
How To Use Apple Cider Vinegar?
A lot of people simply don’t take apple cider vinegar because they don’t like the sour, acidic taste, but the good news is that you can take it in a variety of ways. For example, many people have taken to using apple cider vinegar to make their salad dressings. Some people even use straight apple cider vinegar for their salads and other foods. Of course, you can always drink apple cider vinegar straight up – it may be the most effective method.
Weight loss tips that involve taking apple cider vinegar mention that you should drink 1-2 tablespoons of apple cider vinegar every day. Though, again be advised that the weight loss effects may be moderated and may take a few months.
Then there are apple cider vinegar supplements like Nuu3 Apple Cider Vinegar Gummies. These types of supplements mix apple cider vinegar with other ingredients that mask the acidic flavor of apple cider vinegar and boost its effectiveness. These types of supplements may also contain additional nutrients in the form of green tea or botanical extracts.
Does Apple Cider Vinegar Have Side Effects?
Unfortunately, some side effects are associated with apple cider vinegar. However, it should be noted that most of the side effects we are about to list are usually very mild. At any rate, here are the apple cider vinegar side effects that you should know about:
- It may cause nausea.
- Because of the acid content in apple cider vinegar, long-term use can also wear away at the enamel of your teeth.
- Again, due to the acid content in apple cider vinegar, it has been known to cause mild throat burns.
- Apple cider vinegar may also interact negatively with certain diabetes medications and diuretics.
- Taking apple cider vinegar (either straight up or in supplement form) may also disrupt your bowel movements. In some cases, it may delay your bowel movements.
What Is The Best Dosage?
This is something that you should discuss with your doctor. However, the general rule of thumb is to take 1-2 tablespoons of apple cider vinegar a day. This is generally enough to help improve your digestion and may even result in moderate weight loss.
For any other health benefits, it would be best to speak to your physician about how much ACV you should be taking before you start taking it. Remember that apple cider vinegar ingestion or supplementation could cause complications if you are taking certain medications so talk to your doctor and keep an eye on how it is affecting you.
Final Thoughts
One thing to keep in mind as we wrap this article up is that the health benefits that we have discussed are just the ones that have been backed up by scientific research. Many people believe that apple cider vinegar has health properties that go beyond what we have covered today. Apple cider vinegar can benefit your health in a variety of ways, but how to take it and how often should be something that you discuss with your doctor. As always, you should also combine any ACV regimen with exercise, diet, and a healthy lifestyle.
References:
https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet
http://www.aztecnm.gov/senior-community/nutrition/AppleCiderVinegar.