Apple Cider Vinegar: Benefits, Effects, Consumption

Vinegar is a liquid food that can be produced from fermented carbohydrate sources such as apple, pear, grape, grain, molasses, sorghum, strawberry, melon, potato, beetroot, and maple syrup.

Vinegar is a liquid food that can be produced from fermented carbohydrate sources such as apple, pear, grape, grain, molasses, sorghum, strawberry, melon, potato, beetroot, and maple syrup. Vinegar has been used for many years as a food preservative and seasoning. Yeasts, which are responsible for the formation of vinegar, convert the carbohydrates (sugars) in the food into alcohol. Acetic acid bacteria then convert the alcohol into acetic acid, which is the main component of vinegar. Some types of vinegar, particularly dark-colored ones, are excellent sources of antioxidants. Typically, the antioxidant content of vinegar may be proportional to its darker color.

Apple cider vinegar is one of the most common types of vinegar, obtained by fermenting apples. Winter apples, which have a high sugar content, are ideal for making vinegar, while raw and sour apples are not preferred. Apple cider vinegar is used as a sweetener and preservative in various cultures. It also contains bioactive compounds that are beneficial for human health, such as gallic acid, catechins, caffeic acid, and ferulic acid, which are polyphenols. Apple cider vinegar contains certain amounts of minerals like calcium, magnesium, phosphorus, and potassium, and vitamins such as Vitamin C, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), and folic acid (B9). In addition to vitamins and minerals, apple cider vinegar also contains amino acids and non-volatile organic acids like tartaric, citric, malic, and lactic acids. In traditional medicine, vinegar is thought to have antibacterial and antioxidant properties, as well as the ability to lower blood pressure, regulate nutrient metabolism, and reduce the risk of cardiovascular diseases.

What Are the Benefits of Apple Cider Vinegar?

Apple cider vinegar is a food that is preferred in the treatment of many health problems because it contains beneficial compounds. It has been used for centuries globally in traditional medicine for the healing of various diseases. Although there aren't comprehensive studies specifically on apple cider vinegar, some research highlights its numerous benefits. The most common known benefits of apple cider vinegar are as follows:

• Blood Sugar Control: Some studies show that acetic acid and vinegar suppress blood sugar and insulin levels. Apple cider vinegar can be used to regulate post-meal hyperglycemia (increased blood sugar). It is said that the acetic acid in apple cider vinegar has antiglycemic properties. Additionally, acetic acid can slow the rate of stomach emptying and reduce blood sugar and insulin levels after consuming starchy foods.
• Cholesterol Regulation: Studies report that apple cider vinegar causes a reduction in total cholesterol levels in the blood. It may contribute to an increase in HDL (good cholesterol) and a decrease in blood triglyceride (lipid) levels.
• Weight Control: Short-term studies show that individuals who consume apple cider vinegar experience more weight loss compared to those on a low-calorie diet. However, more studies are needed to explore the relationship between apple cider vinegar and weight loss.
• Antioxidant and Cancer Protection: The phenolic compounds present in vinegar can play a role in supporting immunity against cancer formation due to their antioxidant, antitumor, and anticancerogenic properties. Polyphenols produced in plants may show activity against oxidative stress, which causes body damage, and are present in certain amounts in vinegar. Additionally, the ferulic acid, caffeic acid, and vanillic acids found in vinegar have been shown to have antibacterial, antiviral, and antipyretic effects. Furthermore, all types of vinegar can be used traditionally in the treatment of fever, dandruff, digestive disorders, and acne. It can be mixed with various foods and used for treating colds and coughs.

How Should Apple Cider Vinegar Be Consumed?

Apple cider vinegar is commonly preferred in salad dressings, stews, and sauces. It can be consumed either cold or warm, depending on preference. When drinking apple cider vinegar, diluting it with water can help prevent possible discomfort. It can be used diluted with water to aid digestion and support weight loss. It can also be used as a sauce for pickles and vegetables. In addition, it can be added to both raw and cooked vegetables, as well as salad dressings. Apple cider vinegar can be used in the preparation of bone broth to help vitamins and minerals pass from the bones to the water.

The acetic acid in apple cider vinegar has antibacterial effects, making it useful in the treatment of bad breath and tooth decay. It can be diluted with water and used as a mouthwash either warm or at room temperature. Additionally, its antifungal properties make it effective in controlling oral fungal infections. It may also help in cleaning and whitening teeth, as well as easing toothache. Furthermore, apple cider vinegar can stimulate the scalp and add shine to hair. It can help eliminate excess oil from the face and balance the skin's pH. Thanks to its antibacterial properties, it can also help prevent acne. Apple cider vinegar and water can be applied to relieve foot and nail fungal infections. It is important to note that the dosage of apple cider vinegar used should be limited and diluted with water. It is recommended to consult a doctor before using apple cider vinegar for hair and skin conditions.

Apart from its food and topical uses, apple cider vinegar can be used as a household cleaning product. It can be mixed with water, essential oils, and baking soda to create a cleaner.

How Much Apple Cider Vinegar Should Be Consumed?

There are no official dosage recommendations for apple cider vinegar. However, based on studies, general amounts are suggested. For weight control, regulating blood sugar and cholesterol, and treating other ailments, 1-2 tablespoons of apple cider vinegar daily is recommended. It is advised to dilute it with warm water. Since apple cider vinegar has a high acid content, it can be consumed daily without side effects when properly diluted. In cases of acid reflux, 1-2 teaspoons of apple cider vinegar may suffice. Diluting apple cider vinegar can help prevent triggering reflux. Additionally, if you are on regular medication, it is important to consult a doctor before consuming apple cider vinegar.

What Are the Side Effects of Apple Cider Vinegar?

When used within safe limits, apple cider vinegar can provide health benefits. However, excessive consumption may lead to side effects and interactions. Therefore, it is important to consume vinegar in the recommended daily amounts and dilute it with water. Undiluted vinegar can damage tooth enamel if consumed continuously. Furthermore, due to its high acidity, undiluted apple cider vinegar consumed in excess can irritate the esophagus. In some individuals, it may cause nausea and indigestion, and it is especially not recommended to consume apple cider vinegar on an empty stomach.

Apple cider vinegar affects blood sugar and insulin levels, so people with blood sugar imbalances or diabetes should avoid excessive doses. High doses of vinegar can lead to blood sugar fluctuations.

Apple cider vinegar may interact with certain medications, reducing or increasing their effectiveness. These medications could include diuretics, laxatives, and insulin. Apple cider vinegar may increase the effectiveness of medications, which could be life-threatening. High doses of apple cider vinegar are not recommended for people taking diabetes medications or insulin, as it can cause low blood sugar. Diuretics used for hypertension can lower potassium levels, so those individuals should consume apple cider vinegar in limited amounts. Apple cider vinegar is not recommended for individuals with low potassium levels (hypokalemia) as excessive doses can further lower potassium levels in the blood. People with kidney conditions should limit their intake of apple cider vinegar as well.

For individuals with other medical conditions, consuming apple cider vinegar without proper knowledge could cause harm instead of benefit. Therefore, it is advisable to schedule an appointment with one of our specialists for proper guidance.