Uses and 12 Proven Health Benefits Of Apple Cider Vinegar

Apple cider vinegar (ACV) has several health benefits, including the ability to manage blood sugar levels, accelerate weight loaa, improve gastrointestinal health, reduce cholesterol levels, and improve skin health. What is apple cider vinegar and apple cider vinegar benefits in this article.

What is Apple Cider Vinegar ?

Apple cider vinegar is a vinegar produced from freshly crushed ripe apples. To create the final vinegar product, the apples are fermented and put through a rigorous procedure. The smashed apples are first exposed to yeast to initiate the alcoholic fermentation process, and the sugars are subsequently converted into alcohol. In the second phase, bacteria are introduced to the alcohol solution, which ferments the alcohol further and produces acetic acid.

Nutritional Facts of Apple Cider Vinegar

One tablespoon (15 grams) of apple cider vinegar has barely three calories and nearly no carbs. It includes trace levels of potassium, magnesium, phosphorus, and calcium, according to the USDA Food Central Database. It may include pectin, B-vitamins (B1, B2, and B6), biotin, folic acid, niacin, pantothenic acid, and vitamin C, just as apple juice.

Acetic acid is the key active ingredient responsible for its numerous health advantages, one of which is supposed to be weight reduction. The amino acids in this vinegar are efficient antiseptics and antibiotics, and the acetic acid concentration can help treat a variety of fungal and bacterial illnesses.

The vinegar mother, which has a cobweb-like appearance in unfiltered organic apple cider vinegar, is a colony of bacteria. This bacteria is beneficial to the intestines and is frequently regarded as the most nutritional component of ACV.

Apple Cider Vinegar Benefits

apple cider vinegar benefits acv

The most notable apple cider vinegar benefits of apple cider vinegar as follow:

1- Prevents Acid Reflux

Gastroesophageal reflux disease, often known as acid reflux or GERD, is a disorder that develops when there is a backflow of food from the stomach into the esophagus, causing symptoms such as nausea and discomfort. Dr. Zoe Yeh of Arizona State University conducted a research in which it was discovered that patients who ingested apple cider vinegar had a 75% reduction in acid reflux episodes and an hour delayed reflux when compared to those who were given antacid. These are encouraging data that point to the potential usefulness of ACV in those suffering with GERD.

2- Apple Cider Vinegar for Weight Loss

Apple cider vinegar is thought to be a good weight-loss treatment. It works by causing the body to burn unnecessary calories while also increasing the body’s metabolism to ideal levels. It aids in the management of appetite and the burning of fat in the body. According to a study published in the journal Bioscience, Biotechnology, and Biochemistry by a group of Japanese researchers, the major component, acetic acid, can assist with metabolic syndrome by lowering fat.

After receiving the vinegar, the Japanese individuals’ body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were measured. Their blood sugar levels were significantly reduced. This study suggests that consuming vinegar on a regular basis may be beneficial in the prevention of metabolic syndrome by lowering obesity.

3- Blood Sugar Management

Two tablespoons of diluted apple cider vinegar can lower fasting blood sugar levels, according to a study published in the American Diabetes Association Journal.

It may help enhance insulin sensitivity in people who have insulin resistance or type 2 diabetes. One animal study found that diabetic rats given apple cider vinegar for four weeks had considerably lower blood sugar levels.

4- Reduces Cholesterol & Improves Heart Health

The vinegar includes acetic acid as well as chlorogenic acid, which is considered to help reduce LDL (bad) cholesterol levels while boosting HDL (good) cholesterol levels, therefore preserving the cardiovascular system. A study published in the American Journal of Clinical Nutrition by researchers from the Department of Nutrition at Harvard School of Public Health found that women who ate vinegar-based salad dressings (greater intake of alpha-linolenic acid) had a lower risk of developing heart disease.

5- Skin Care

Balancing your body’s pH levels is essential for maintaining good skin, and apple cider vinegar, with its mild alkaline levels, may do wonders for your skin. The pH of this vinegar is identical to the pH of the skin’s protective acid layer. An apple cider vinegar rinse can help restore the skin’s radiance while also limiting pore dilatation. This prevents your skin from getting too oily or dry, regulates sebum production, and enhances nutrient circulation.

How to use:

  • Mix one tablespoon of apple cider vinegar with two cups of water.
  • Moisten a cotton ball with the rinse and use it to wipe your face clean and dry.

According to anecdotal evidence, using this vinegar may help fend against germs and eliminate dead skin cells. More scientific data and research, however, are needed to back up this assertion.

According to a study published in the journal Applied Microbiology and Biotechnology, apple cider vinegar contains lactic acid, citric acid, acetic acid, and succinic acid, all of which have the ability to inhibit the growth of propionibacterium acnes, the bacteria that causes acne. 

Similarly, a research published in the Journal of Cosmetic Dermatology found that using lactic acid to treat acne scars for three months improved the texture, pigmentation, and look of the skin. It also helped to soften the scars.

6- Hair Care

This vinegar is good for controlling dandruff and adjusting the pH of the scalp. You might also apply two to three spoonfuls of vinegar directly to your scalp and rinse it after about five minutes. To avoid irritating the eyes, avoid coming into touch with them. Many people believe that this is a helpful home treatment; however, additional scientific proof on the usefulness of ACV’s effects on hair care is needed to back up these claims.

7-Increases Satiety

When diluted apple cider vinegar is eaten with a high-carbohydrate meal, it was discovered to assist boost the sense of fullness and aid in weight reduction by limiting overeating. According to a research published in the European Journal of Clinical Nutrition, these findings – based on a small sample population – reveal fascinating findings of the impact of ingesting pickled or fermented food with a high carbohydrate meal.

8-Blood Pressure

A group of Chinese researchers released a study in the European Journal of Nutrition that demonstrated vinegar’s efficacy in lowering high blood pressure in rats, which is a major cause of heart disease and renal issues in people.


The vinegar’s pectin component aids in the treatment of diarrhea symptoms by creating bulk fibrous debris. Pectin also produces a protective covering that serves to calm the gut lining. Some claim that this wonder tonic may provide relief in as little as twenty minutes. A suggested treatment is two teaspoons of organic apple cider vinegar mixed in eight ounces of warm water three times a day.

Furthermore, according to study conducted at the Nakano Central Research Institute, the combination of vinegar and sodium chloride – when used at the right temperature – is particularly efficient in the prevention of bacterial food poisoning.

10- PCOS

Polycystic ovarian syndrome (PCOS) is a common cause of irregular menstruation in women and has been related to insulin resistance. According to study, insulin resistance affects almost 65-70 percent of PCOS women. A clinical investigation involving seven women with PCOS who were given 1 tablespoon of ACV diluted in a beverage for a little more than three months discovered that it relieved their symptoms. Four of the seven women reported regular menstruation, which was mostly attributable to enhanced insulin sensitivity following ACV use.

The best PCOS diet: Foods to eat and avoid

11- Pet Care

Animal and pet care can benefit from the vinegar. Vinegar can be used to clean the litter pan in the case of cat care. Dr. Paul Bragg et albook, .’s ‘Apple Cider Vinegar Miracle Health System,’ recommends diluting the vinegar with water and using it to wash dogs. This can assist to prevent numerous diseases as well as repel mosquitoes and ticks.

12- Asthma

Traditionally, many people think that placing vinegar-soaked pads to the inner region of their wrists can help avoid persistent asthma. This, however, has not been scientifically confirmed.

The National Asthma Council Australia, on the other hand, has indicated that the only way vinegar might help with asthma is through a solution of naturally fermented white vinegar, which will work effectively to eradicate apparent mold in one’s house.

Uses of Apple Cider Vinegar

ACV may be used in a variety of home treatments and therapies. However, they are home cures with anecdotal proof. Before integrating or using ACV for rashes, burns, or other skin irritations, we recommend consulting with a doctor. Here are a few typical ACV home remedies:

Health Tonic: A spoonful of apple cider vinegar (ACV) mixed with a glass of warm water can be used as a tonic; it is considered to aid with bowel regularity and acid reflux.

Allergy Reducer: It is also said to prevent seasonal allergies, soothe a sore throat, and perhaps provide relief from a cold.

Skin cleanser: It can be used to treat oily skin, face acne, and acne scars. As a face toner, combine ACV with green tea and apply sparingly. It may also be used as a face mask for acne when coupled with green tea and honey.

Meat tenderizer: Apple cider vinegar may be used to tenderize meat and in salad dressings. It may also be used to season cooked greens.

House cleaning product: You may dilute the vinegar with water and use it in your house as a natural cleaning spray or odor neutralizer.

Soothes sunburns: Sunburns can be relieved by adding a spoonful of vinegar to your bath. Dermatologists do not advocate using acidic vinegar immediately to any skin issue since it may aggravate it.

Teeth-whitening product: It is an effective method for removing stains from the teeth. Apple cider vinegar may be applied directly on your teeth to remove persistent stains. It is not recommended to do it too frequently since it might wear away tooth enamel. Mix 1 teaspoon of apple cider vinegar with a cup of water and swirl it around in your mouth for a less abrasive effect.

Pain-reliever: Natural apple cider vinegar is considered to alleviate joint pain while also slowing the harmful progression of the arthritic disease.

Treats warts: Dip a cotton ball in vinegar and place it immediately on the wart, then cover with a band-aid. You may do this several times. The wart will finally fall off.

Heals Rashes: Potassium, which is found in apple cider vinegar, may be applied to poison ivy rashes to help relieve inflammation and itching.

Apple cider vinegar bath: An apple cider vinegar bath or soak is a common treatment for body odor and fungal diseases. Fill a bathtub halfway with warm water, add a cup of raw apple cider vinegar, and mix it in with your hands. Soak for 15-20 minutes. However, if you have severe eczema, you should avoid it since it might irritate it.

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