Organic apple cider vinegar benefits have been known by many for years. Apple cider vinegar is famous in the wellness world for weight loss and as a general health tonic. There are, however, some side effects to drinking it. In this article, we take a closer look at whether drinking apple cider vinegar is worth it. Also, learn how to improve the sharp taste and how to decide if it’s right for you.
If you mention apple cider vinegar (ACV), most people cringe at the thought of ingesting the off-putting taste. However, after a few weeks of a daily dose, many find it less yucky. There’s hope you can grow to like it (we promise)!
What Is Apple Cider Vinegar?
ACV is a natural, fermented vinegar made from fermented apple cider. Added to the apple juice is yeast, which causes fermentation. The yeast naturally converts the sugar found in the apples to alcohol. The primary health ingredient in apple cider vinegar is acetic acid. It is the acetic acid which gives ACV its health benefits. Acetic acid, malic acid and citric acid all give vinegar, kombucha, pickles and sourdough bread a sour taste.
The health benefits of the acetic acid include: balancing blood sugar levels, improved digestion, reduction in inflammation and lowered blood pressure. The acetic acid slows the breakdown of starch into sugar. This helps balance blood sugar levels.
The browner and murkier the ACV, the less processed and healthier it is. As with most foods, choosing an organic ACV offers more health benefits. A clear ACV lacks essential nutrients. One of the most popular bands of apple cider vinegar is Bragg’s. They’re known for an organic, raw, unfiltered, unprocessed and low sugar product.
Organic Apple Cider Vinegar Benefits
Health benefits of ACV come from its acid, high vitamin and mineral content. ACV contains a rich source of vitamins A, B complex, Beta Carotene and vitamin C. Minerals found in ACV include: sodium, phosphorous, iron, potassium, calcium and magnesium. You’ll also get amino acids, enzymes and pectin.
There are limited scientific studies on the benefits of apple cider vinegar. However, it doesn’t stop millions from using it. Folk medicine has been touting ACV as a health tonic for centuries. And many books have been written about its wonders. Topically, many use ACV on the skin for acne, sunburns, insect bites, dandruff prevention and in baths for shingles and vaginal infections.
Many consume ACV to help with gout, osteoporosis, cramps, sore throats, sinuses, arthritis, high cholesterol and infections due antimicrobial activity (1).
Our Top Ten Health Benefits Of ACV Include:
- Skin Issues
- Improves Digestion
- Burns Fat
- Enhances Metabolism
- Balances Blood Sugar Levels
- Neutralizes Your pH
- Lowers Cholesterol Levels
- Improves Gut Health
Inflammation is often felt as pain in your joints. Inflammation is, however, in our bodies all the time to varying degrees. For optimal health (even if you can’t physically feel inflammation or pain) it’s advised to keep inflammation low. The best way is through diet, using natural foods, drinks and herbs. ACV contains vitamin C, an antioxidant which fights free radicals.
Apple cider vinegar helps destroy germs, excess dirt, oil and makeup. It also dissolves dead skin cells, bacteria and pollution. It is often used to clear up acne. ACV restores the acidity of your skin, often destroyed by harsh soaps. Make an effective skin toner by pouring a small amount of ACV into a bottle of water. The ratio of ACV to water depends on the sensitivity of your skin. Begin with a 1:3 ratio. One part ACV to three parts water. Increase the proportion of ACV to water if you feel your skin requires it.
Headaches occur for many different reasons including dehydration, digestive issues, low blood sugar levels, and blocked sinuses. There is limited evidence to suggest ACV helps with headaches. But, many people do find relief from drinking a few tablespoons of ACV in hot water regularly.
Apple cider vinegar contains malic acid which enhances digestion. Malic acid helps break down carbohydrates which will helps bloating. ACV derived, from fermented apple juice, acts as a useful probiotic. All fermented food and drinks, including ACV, contain probiotics. These enhance good bacteria in your gut, which naturally improves your digestive system.
Weight loss claims top the list of apple cider vinegar benefits. The pectin content supposedly binds to cholesterol and removes it from your body. ACV curbs your appetite and prevents your blood sugar levels from spiking (2). Balancing blood sugar levels prevents sweet and carbohydrate cravings. To learn more about balancing your blood sugar and managing insulin, visit the 131 Method.
Due to its acidity, it affects the enzymes responsible for improved metabolism and the enhanced absorption of nutrients.
Balances Blood Sugar Levels
A small study conducted fourteen people suggests that a daily dose helps lower blood sugar levels (3). 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%.
Neutralises Your pH
ACV balances your stomach acid’s pH levels. For optimal health, keep your pH around 7.35 and 7.45. (You can buy a home test kit to ascertain your pH levels). Neutralizing your pH helps if you suffer health conditions like IBS, acid reflux, gout and joint pain.
Balancing your body’s pH is vitally essential for optimal health. With food and lifestyle choices, try to maintain an equilibrium between acidic and alkaline chemical ions in your blood. Specific foods such as alcohol, processed foods, artificial sweeteners, peanuts, sugar and caffeine have an acidic effect on your pH.
Stress also negatively impacts the acidity of your body. We combat acidity by increasing alkaline foods. Aim to have 70% of your diet filled with vegetables, fruits and legumes.
Lowers Cholesterol Levels
Studies done on animals show that ACV reduces cholesterol and triglyceride levels. Low cholesterol and triglycerides offer significant health benefits against heart disease (4). High blood pressure is also a risk factor for heart disease. ACV has been shown to lower blood pressure as well.
Improves Gut Health
The anti-fungal properties of ACV help against Candida. Candida is a fungal infection often caused by stress, hormonal imbalances, a weak immune system, an unbalanced ratio of good gut bacteria, a diet high in sugar, lack of sleep and pregnancy.
Potential Side Effects Of Apple Cider Vinegar
Although ACV has a neutralizing effect on your body’s pH, ACV is acidic. The acidity of ACV can:
- Damage the enamel of your teeth
- Burn the back of your throat
- Reduce your potassium levels
- Damage your stomach lining
- Negatively impact insulin levels if you have diabetes.
Always brush your teeth after consumption. If you take medication, check with your doctor before consuming it. ACV can interact with some supplements and drugs, namely diuretics.
How To Make Apple Cider Vinegar Tasty
Most people cringe at the thought of consuming ACV. While definitely ‘an acquired’ taste, some do drink like a shot. We recommend diluting it. Try a few tablespoons in a big glass of fresh water. Our tasty hot drink is delicious! So is our alkalizing salad dressing. Start with small amounts and increase incrementally.
Apple Cider Vinegar Soothing Hot Drink
Add the following to a small pot:
- 2 tablespoons of organic ACV
- The juice of half a lemon
- A teaspoon of Manuka honey
- Two slices of turmeric
- A pinch of black pepper
- 12 oz water
Brew the mixture for a few minutes. Stir and enjoy daily.
The two slices of turmeric offer additional anti-inflammatory health benefits. The black pepper improves the absorption of the turmeric. Manuka honey enhances the taste and provides additional antibacterial benefits (5). Other benefits of Manuka honey include: improving digestive symptoms, preventing gastric ulcers and soothing a sore throat and cough.
Alkalizing Apple Cider Salad Dressing
Salad dressings drizzled on salads and vegetables is a tasty way of consuming your daily dose!
- 6 garlic cloves, crushed
- Himalayan rock salt and a large pinch of black pepper
- 2 tablespoons coconut aminos or tamari
- 1 tablespoon chia seeds
- Juice from 2 lemons
- 6 tablespoons organic apple cider vinegar
- Fill the jar up with extra virgin olive oil
Try adding three tablespoons of apple cider vinegar to a bone broth recipe. The ACV extracts extra nutrient from the bones.
After taking apple cider vinegar, rinse your mouth out with water to help prevent tooth enamel erosion. We love our daily dose of ACV!
How do you get your doses? Let us know in the comments below.