You might be using apple cider vinegar for various purposes in the kitchen like cooking, salad dressing, etc.
But did you know that Apple cider vinegar has been a potential medicine for several health issues over the years? This is because fermentation of the apple juice leads to the creation of apple cider vinegar.
Apple cider vinegar making involves a two-step process and requires two microorganisms to support the making. At first, the makers introduce yeast to the crushed apples that convert the crushed apples’ sugar into alcohol by fermentation.
The fermented alcohol is converted to acetic acid (the main active compound in Apple cider vinegar) using certain bacteria. As a result, apple cider vinegar contains many vitamins and minerals that could play a vital role in keeping you healthy.
Moreover, several people worldwide have claimed that Apple cider vinegar would help relieve multiple health ailments. Hence, in this article, you will learn several known benefits of apple cider vinegar. Not to miss, you can also drink apple cider vinegar while following intermittent fasting, and it will not break your fast.
10 Benefits Of Apple Cider Vinegar
-
It May Have Several Healthy ingredients.
Organic and less processed apple cider vinegar contains a highly nutritious substance called “mother”- extracellular cellulose, a byproduct of yeast and bacteria.[1]
It presents as a thick, hard layer formed by the acetic acid bacteria on the surface of vinegar, and it is believed that it
could offer many health benefits to an individual.
Alongside the “mother,” the acetic acid content in the apple cider vinegar ranges between 5-6%. This percentage of acetic acid would be sufficient enough to keep you healthy.
Moreover, apple cider vinegar isn’t lacking in vitamin and mineral content.
It contains valuable vitamins like Vitamin B1, B2, B6, and C alongside many micro and macronutrients like sodium, potassium, phosphorus, calcium, iron, and magnesium. -
May Promote Weight Loss
Apple cider vinegar for weight loss is often preferred. This is because apple cider vinegar’s antioxidant and acetic acid content significantly promote[2] weight loss.
As a result, one could use apple cider vinegar as one of the best condiments for weight loss.
On the other hand, if you consume small shots of Apple cider vinegar with your diet, it may keep you full for a more extended period and reduce your calorie intake.
The acetate may help the brain to suppress the appetite and desire to eat more food.
It may also reduce the belly and liver fat storage capacity.
Further, the slightly acidic nature of acetic acid may help burn fat in humans. But, it would be best if you do not consume apple cider vinegar in large amounts as it may cause burning sensations in your body.
Hence, you could say that consuming apple cider vinegar in moderation might help you achieve a monthly quota of fat loss.
Its natural fat loss property has also been acknowledged in this[3] paper. -
May Protect Against Pathogens
Apple cider vinegar has antibacterial and anti-pathogenic activity; hence, they restrict the growth of pathogens and preserve food for extended periods.
Previously, people used apple cider vinegar as a cleansing agent and disinfectant[4]. They used the vinegar to treat several external problems like nail fungus, lice, warts, and ear infections.
Moreover, centuries ago, people may have applied apple cider vinegar to their wounds. Another advantage of apple cider vinegar is that it could help treat acne.
There is limited evidence [5]that applying apple cider vinegar to the face may reduce acne. -
May Help To Lower Blood Sugar Level
High blood sugar has been a significant concern for many men and women worldwide. The elevated blood sugar level might create several unwanted health risks.
Here, Apple cider vinegar could be a potential method[6] to improve fasting blood glucose levels.
Apple cider vinegar could be a helpful remedy for people with type 2 and type 1 diabetes. But, the vinegar might take at least 8-12 weeks to slightly lower your blood sugar level.
Moreover, apple cider vinegar won’t control the sugar alone. Hence, other habits to maintain sugar levels are also essential to balance the sugar level. -
May Keep The Blood Pressure Normal
Apple cider vinegar may be responsible for controlling elevated blood pressure. It is believed that apple cider vinegar contains renin,[7] a hormone that regulates the constriction and dilation of blood vessels.
In the case of constricted vessels, you may experience high blood pressure. Here, the apple cider vinegar would relax the constricted vessels, lowering the blood pressure.
-
May Manage The Cholesterol Level
Several studies[8] have mentioned that drinking apple cider vinegar before meals helps control the body’s cholesterol level.
It is believed that the antioxidants present in apple cider vinegar help reduce the LDL (bad cholesterol) level and increase the body’s HDL (good cholesterol).
You should take diluted apple cider vinegar regularly for at least 8-12 weeks to observe any significant difference in the cholesterol level. -
May Improve Skin Health
Apple cider vinegar is widely used across the globe to treat several skin conditions like dry skin, eczema, etc. In addition, it is believed that vinegar could act as a moisturizer for your skin.
Human skin tends to be slightly acidic, leading to chronic dryness.
Here, Apple cider vinegar could help to balance the acidic pH and improve the natural skin barrier.
In the case of eczema, alkaline soap on the skin could worsen the situation. However, the antimicrobial properties of apple cider vinegar could be excellent for preventing further skin infections.
But, it is always advised to apply apple cider vinegar in diluted form to balance its acidic nature. -
May Ease Acid Reflux
Gastroesophageal reflux or acid reflux disease could be annoying and unpleasant for people. Here, Apple cider vinegar might have a role to play, as several people consider it a potential remedy for acid reflux.
The claim isn’t proven, but consumers’ experiences have suggested that apple cider vinegar could calm acid reflux.
The “mother” or yeast in apple cider vinegar may be a natural probiotic to reduce acid reflux.
Hence, you could have a teaspoon of apple cider vinegar in lukewarm water before or after a meal to melt down the condition. -
Could Help To Heal Cuts And Wounds
Apple cider vinegar could be a potential healer of cuts and wounds.
The vinegar has anti-itching properties[9] that may allow cuts and wounds to heal quickly. Moreover, the antimicrobial property of Apple cider vinegar would not allow bacteria or fungus to grow on the cuts or wounds.
Hence, the healing process gets unaffected by applying apple cider vinegar. Never apply concentrated vinegar as it may cause burns over the wound.
Hence, take a tablespoon of Apple cider vinegar, and dilute it in warm water to balance its acidic nature.
Now, gently apply the diluted vinegar over the cuts and wounds using cotton or a smooth cloth. -
May Reduce Hair Fall
Apple cider vinegar is considered a helpful remedy to control vigorous hair fall. The ACV is highly rich in nutrients that promote hair growth and reduce falls. It is used in producing nanoemulsions for the treatment of alopecia. [10]
By applying apple cider vinegar to hair, you could keep the hair thick and strong. However, you should apply diluted apple cider vinegar directly and rinse it after 15 minutes for better results.
Conclusion
Apple cider vinegar isn’t just an ingredient in the kitchen but more like a healer at the house. The moderate use of Apple cider vinegar could help you fight against many common but hazardous health conditions.
But, it might show some side effects during regular consumption or allergic reactions in some people. So, you should consult the doctor before including apple cider vinegar in your diet.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed researches, academic and medical institution studies.
- Elif Aykın, Nilgün H Budak, Zeynep B Güzel-Seydim. Bioactive components of mother vinegar. J Am Coll Nutr. 2015;34(1):80-9. doi: 10.1080/07315724.2014.896230. Epub 2015 Feb 3.
- Tomoo Kondo, Mikiya Kishi, Takashi Fushimi, Shinobu Ugajin, Takayuki Kaga. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Randomized Controlled Trial Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. doi: 10.1271/bbb.90231. Epub 2009 Aug 7.
- Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing. Apple cider vinegar diet: Does it really work? October 29, 2020. Available from: https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703.
- W A Rutala, S L Barbee, N C Aguiar, M D Sobsey, D J Weber. Antimicrobial activity of home disinfectants and natural products against potential human pathogens. Infect Control Hosp Epidemiol
. 2000 Jan;21(1):33-8. doi: 10.1086/501694. - Kareem G Elhage, Kayla St Claire, Steven Daveluy. Acetic acid and the skin: a review of vinegar in dermatology. Review Int J Dermatol
. 2022 Jul;61(7):804-811. doi: 10.1111/ijd.15804. Epub 2021 Aug 5. - Lixin Na, Xia Chu, Shuo Jiang, Chunjuan Li, Gang Li, Ying He, et al. Vinegar decreases blood pressure by down-regulating AT1R expression via the AMPK/PGC-1α/PPARγ pathway in spontaneously hypertensive rats. Eur J Nutr
. 2016 Apr;55(3):1245-53. doi: 10.1007/s00394-015-0937-7. Epub 2015 Oct 18. - Lixin Na, Xia Chu, Shuo Jiang, Chunjuan Li, Gang Li, Ying He, et al. Vinegar decreases blood pressure by down-regulating AT1R expression via the AMPK/PGC-1α/PPARγ pathway in spontaneously hypertensive rats. Eur J Nutr
. 2016 Apr;55(3):1245-53. doi: 10.1007/s00394-015-0937-7. Epub 2015 Oct 18. - Amir Hadi, Makan Pourmasoumi, Ameneh Najafgholizadeh, Cain C. T. Clark, Ahmad Esmaillzadeh. The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complement Med Ther. 2021; 21: 179. Published online 2021 Jun 29. doi: 10.1186/s12906-021-03351-w.
- Kapil S. Agrawal, Anup Vidyadhar Sarda, Raghav Shrotriya, Manoj Bachhav, Vinita Puri, Gita Nataraj. Acetic acid dressings: Finding the Holy Grail for infected wound management. Indian J Plast Surg. 2017 Sep-Dec; 50(3): 273–280. doi: 10.4103/ijps.IJPS_245_16.
- Waleed Y Rizg, Khaled M Hosny, Samar S Elgebaly, Abdulmohsin J Alamoudi, Raed I Felimban, Hossam H Tayeb. Preparation and Optimization of Garlic Oil/Apple Cider Vinegar Nanoemulsion Loaded with Minoxidil to Treat Alopecia. Pharmaceutics. 2021 Dec 14;13(12):2150. doi: 10.3390/pharmaceutics13122150.
- This article has been written for informational purposes only.
- None of the above statements have been evaluated by the FDA authority.
- We do not intend to provide medical treatment, cure, or advice using this article.
- In case of allergies or medical issues, consult your health expert.
- About the Author
- Latest Posts
Otella has an experience of around eight years of writing about health and nutrition-related topics. She is a full-time mother and a housewife, and the time she has left after doing her mother and household duties is spent writing for Working for Health as a full-time writer. Her life goal is to raise both her boys into a gentleman, and at the same time, she wants to educate people on how to keep themselves fit by tweaking their daily diet.