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Apple cider vinegar: find out what it can do for you

Apple cider vinegar is made from fermented apples and water, in the same way as other types of vinegars, generally has 5% acidity (acetic acid). This vinegar can be filtered, part of this ferment will be seen (the beneficial bacteria, the probiotics).

In the process, yeast is added to the apple juice. It modifies sugar into alcohol during fermentation. Bacteria convert this alcohol into acetic acid and this final product is what we know as cider vinegar.

It is not a new product. In fact, it has been used for many years for common pathologies such as sore throat. The best-known use of cider vinegar is as a seasoning on food, but there are other beneficial health uses. How to take it? Simply add 1 or 2 small spoonfuls to water or tea.

The Greeks already used it to lose weight, improve cardiovascular health or treat dandruff. It also has antimicrobial and antioxidant effects and helps reduce blood sugar.

Active ingredients

  • Magnesium

  • Iron

  • Match

  • Potassium

  • Manganese

  • Amino acids

  • Organic acids, such as acetic, malic, or tartaric acids

Health benefits

  • Improves digestion, in fact, it helps increase their digestion speed

  • Lowers blood sugar levels

  • Improves insulin resistance

  • Improves feelings of satiety and weight loss

  • Reduce excess weight around the waist

  • Lowers cholesterol levels

  • Lowers blood pressure

Antibacterial effects

Vinegar has always been used as a sanitizer and to disinfect nail fungus, lice, warts and ear infections. This antibacterial effect is also a preservative.

Lowers blood sugar

It is another of the most popular and well-known uses to help treat type 2 diabetes. Cider vinegar, according to researchers, helps improve insulin response. A study tells us that blood sugar decreases by up to 31.4% after eating 5 grams of white bread.

Another study indicates that taking two tablespoons of cider vinegar before bed helps lower morning blood sugar by up to 4%. Also taking a tablespoon before taking a significant sugar intake prevents the insulin spike from appearing.

Helps lose weight

It helps lose weight, in several ways, by providing a feeling of satiety. With this we eat less and lose more weight.

Avoid snacking

Other studies indicate that part of the fat from the waist is lost and with it weight is lost, in the proportion of 1 tablespoon up to 1.2 kg, 2 tablespoons up to 1.7 kg.

As a cardiac protector

  • Helps improve cholesterol levels and lower blood pressure

  • Helps reduce LDL cholesterol levels and increase HDL levels

  • It helps reduce triglyceride levels, although there are not enough studies to confirm that it reduces the risk of other types of heart damage

Better skin health

They have always been used for skin problems such as dryness or eczema. The skin is slightly acidic than normal. Cider vinegar helps rebalance the skin’s natural pH, thus protecting the integrity of the skin’s barrier function.

Some people use cider vinegar as a diluted toner. Prevents the proliferation of bacteria. This acts as a preventative against the appearance of acne and other skin infections.

It improves digestion, in addition to helping to improve stomach acidity, reduce stomach inflammation and improve digestion in general.

What is the way to take AIDS vinegar?

Cider vinegar is more popularly known in liquid form, like other vinegars. We can take it this way or including it in the diet. It can also be found in capsules or gummies. It can be used, of course, and as we all know, in dressings and marinades.

If we want to recover the health benefits of cider vinegar, the ideal would be to take it directly, since in this way we can control the amount being taken.

The most common doses are two dessert spoons of cider vinegar in the morning, but it can be taken directly, although it is common for the flavor to be too strong so it can be mixed with lemon juice or another type of fruit juice. You can add whatever you want: sugar, cinnamon or even pepper.

Another way to take cider vinegar is to mix it with honey, especially Manuka. It can be taken in the morning, but it would be best before meals. The dose of two tablespoons daily corresponds to 15 to 30 ml daily.

The dose can be increased, although we must take into account if we are not very used to it, the flavor may be strong. For this reason, taking cider vinegar in capsules or gummies is also effective. Commercial capsules usually have a dose of between 400 and 450 mg and are usually taken two a day. Gummies have lower doses and you can take a maximum of 6 daily.

Possible side effects

It is not advisable to take it if you have a stomach ulcer or kidney problems. We must keep in mind, especially when we take it directly without diluting it, that it is a very acidic product at first. It can lead to enamel erosion, decrease potassium levels, and at high content, it can cause the adverse effect of poor digestion.

If used directly on the skin, it can cause injuries and further irritate it, especially if you suffer burns (the ideal is to put a little cider vinegar in the bath water).

It should be taken into account that it can interact with some medication such as insulin, since vinegar itself lowers blood sugar. It can also lead to esophageal problems such as erosion or burns of the esophagus.

Taking into account that most of these side effects are due to the acidity of the product, if it is taken in capsules or gummies, we will not have this side effect or it will be greatly minimized.

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