Is Apple Cider Vinegar Good For Health? Benefits, Ways To Use It In Diet And Side Effects

Apple cider vinegar (ACV) has become quite popular in recent times as a multifunctional health remedy. This tangy beverage, which is made from fermented apples, is full of healthy substances, including probiotics, enzymes, and acetic acid that are believed to support its health-promoting qualities. ACV is believed to support weight reduction, enhance digestion, promote skin vitality, and may assist in regulating blood sugar levels. However, is ACV really a miraculous remedy, or does its fame exceed the scientific proof?

Let’s explore why apple cider vinegar is a popular subject in health conversations and examine its possible advantages and drawbacks. The best methods to include ACV in your daily routine, possible hazards, and benefits supported by science will all be covered in this article. 

Table Of Contents

1. What Is Apple Cider Vinegar?

2. Is Apple Cider Vinegar Good For Overall Health?

3. 7 Ways To Use Apple Cider Vinegar For Health and Wellness

4. What Are The Side Effects Of Apple Cider Vinegar?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

What Is Apple Cider Vinegar?

Ye ACV-ACV kya hai?

Apple cider vinegar is produced via a two-step fermentation procedure. Initially, apples are smashed and mixed with yeast to transform their sugars into alcohol. Then, bacteria are added to ferment the alcohol into acetic acid, the main ingredient in vinegar. The end product also contains water and other acids, vitamins, and minerals.

The unfiltered variety, often labelled as “with the mother,” includes beneficial bacteria, enzymes, and proteins that give it a murky appearance. This version is thought to have more health benefits compared to filtered ACV.

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Also Read: 6 Amazing Health Benefits Of Apple Cider Vinegar For Your Wellness

Is Apple Cider Vinegar Good For Overall Health?

With the growing days and age, anything and everything that keeps you well needs to be paid attention to!

Yes, ACV enhances your overall health and here is how apple cider vinegar is good for your health:
 

1. Aids Digestion

By raising stomach acid, apple cider vinegar (ACV) facilitates better digestion by accelerating the breakdown of food. It can alleviate symptoms of bloating, indigestion, and heartburn. Additionally, the acetic acid in ACV supports gut health by fostering beneficial bacteria, making it an excellent remedy for those experiencing occasional digestive discomfort.

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Also Read: Need Instant Relief From Acidity? Try These 7 Effective Home Remedies For Acidic Stomach

2. Supports Weight Loss

ACV may promote weight loss by increasing feelings of fullness and reducing appetite. The acetic acid in ACV has been shown to reduce fat storage and improve metabolism. Reducing cravings and stabilising blood sugar levels can help with progressive weight loss when paired with a healthy and balanced diet and regular exercise. 

ToneOp Fit’s Diet + Fitness Weight Loss Plan helps you incorporate ACV into your diet and is balanced well with a fitness regime under expert diet and fitness coaches.

Also Read: Here Are 5 Incredible Benefits Of Apple Cider Vinegar To Lose Belly Fat

3. Regulates Blood Sugar Levels

ACV improves insulin sensitivity, making it beneficial for those with diabetes or prediabetes. Consuming ACV before or after meals can help lower post-meal blood sugar spikes. Its acetic acid slows carbohydrate breakdown, ensuring a steadier release of glucose into the bloodstream.

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Also Read: Is ACV Good For Diabetes? Check Out the Benefits To Manage Blood Sugar Levels

4. Boosts Skin Health

Acne and other skin disorders can be lessened by using ACV's antibacterial and antifungal qualities. Its natural acidity helps restore the skin’s pH balance, reducing irritation and dryness. ACV diluted can be applied as a toner to lessen irritation and enhance skin texture.

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5. Improves Heart Health

Regular consumption of ACV may lower cholesterol and triglyceride levels, promoting cardiovascular health. Acetic acid may reduce blood pressure, and its antioxidant component helps protect against oxidative stress. Together, these effects reduce the risk of heart disease when paired with a heart-healthy lifestyle.

6. Enhances Detoxification

ACV supports liver function and helps flush out toxins by improving bile production and circulation. It also balances pH levels in the body, aiding in detoxification processes. Making ACV a part of your diet can assist in cleansing the digestive system and boosting overall vitality.

7. Strengthens Immune System

The antibacterial properties of ACV help combat harmful bacteria, while its antioxidants, like vitamin C, support a strong immune system. Frequent ingestion may lower the chance of getting sick and getting infected. Drinking diluted ACV can help prevent colds and the flu naturally.

Also Read: Top Immune Boosters For Adults To Strengthen Your Immune System Naturally

8. Soothes Sore Throat

ACV’s antimicrobial properties make it an effective remedy for soothing a sore throat. Gargling with a mixture of warm water and ACV can help kill bacteria and reduce throat irritation. Its anti-inflammatory effects provide relief from swelling and discomfort.

9. Promotes Healthy Hair

Using diluted ACV as a hair rinse helps remove build-up, balance scalp pH, and reduce dandruff. Its natural acidity smooths the hair cuticle, enhancing shine and manageability. ACV can also soothe scalp irritation and stimulate hair growth when used regularly.

10. Improves Energy Levels

ACV’s potassium and enzymes help combat fatigue by replenishing electrolytes and reducing lactic acid build-up. Consuming ACV in the morning or during workouts can provide a natural energy boost. Its ability to stabilise blood sugar levels also helps prevent energy crashes.

7 Ways To Use Apple Cider Vinegar For Health And Wellness

Get on a wellness journey today!

7 ways to use apple cider vinegar for good health are:

Also Read: Is ACV Good For The Liver? Detox, Rejuvenate And Support Liver Health With Apple Cider Vinegar

What Are The Side Effects Of Apple Cider Vinegar?

Here are the potential side effects of apple cider vinegar:

1. Tooth Enamel Erosion

Over time, dental enamel may be eroded by ACV's high acidity, increasing sensitivity and cavity risk. The acidity of ACV can weaken enamel over time, making teeth more susceptible to sensitivity, discolouration, and cavities. Always dilute ACV before consumption and rinse your mouth with water afterwards to reduce damage. 

2. Digestive Issues

ACV is acidic in nature, and consuming too much of it can result in nausea, stomach pain, or acid reflux. Consuming ACV in large quantities or on an empty stomach can exacerbate these effects, especially for people with sensitive digestive systems or pre-existing conditions like gastritis or ulcers. Begin with minimal quantities to assess your tolerance. 

3. Low Potassium Levels

Potassium is a crucial electrolyte that supports nerve function, muscle contractions, and heart health, and low levels can cause symptoms such as muscle weakness, cramps, irregular heart rhythms, and fatigue. Overuse of ACV may contribute to hypokalemia (low potassium levels) because ACV can increase potassium excretion through urine, particularly when consumed in large quantities over time. 

4. Delayed Gastric Emptying

People with gastroparesis, especially those with diabetes, may experience worsening symptoms as a result of ACV's ability to reduce the rate at which food leaves the stomach.

5. Skin Irritation

Using undiluted ACV directly on the skin may result in burns or irritation. Symptoms of irritation may include redness, burning, itching, or dryness, and in severe cases, it could lead to chemical burns. Always dilute it and conduct a patch test before topical use.

6. Bone Density Reduction

Prolonged excessive intake of ACV may reduce bone density due to its potential effect on lowering potassium levels, impacting bone health negatively.

7. Interaction with Medications

ACV might interact with medications such as insulin, diuretics, or blood pressure medications. It can also lower potassium levels in your body. Consult a doctor before adding it to your routine if you take these.

8. Throat Burns

Pure ACV can be irritating to the throat. Acidity may hurt the tissues of the throat as it can cause some damage, leading to discomfort or pain and even a burning sensation. Repeated exposure will only exacerbate the effect and raise the possibility of long-term oesophageal damage.

9. Allergic Reactions

Although rare, some individuals may experience allergic reactions to apple cider vinegar (ACV). It might cause redness, irritation, or trouble breathing in certain people.  These reactions may be triggered by sensitivity to fermentation, natural compounds in ACV, or additives in certain products. Discontinue use if symptoms occur.

10. Risk Of Hypoglycemia

ACV lowers blood sugar; some people may experience hypoglycemia. When combined with other agents that lower blood sugar or medications, it can have the potential to cause seriously low glucose levels, thus causing dizziness, weakness, confusion, or loss of consciousness.

Dietitian's Recommendation

When utilised thoughtfully, apple cider vinegar (ACV) can be a valuable enhancement to your wellness regimen. As a dietitian, I suggest beginning with 1-2 teaspoons mixed in a glass of water, consumed prior to meals, to aid digestion and balance blood sugar levels. Steer clear of drinking ACV without dilution to avoid damaging tooth enamel and causing digestive issues.

Use it as a salad dressing to enhance flavour and boost nutrition. Keep in mind that moderation is essential; overuse may result in side effects such as low potassium levels or throat discomfort. 

                                                                                Dt. Akshata Gandevikar

The Final Say

Apple cider vinegar has been used for ages as a natural remedy, and modern research supports some of the supposed benefits it is claimed to offer. ACV offers a variety of possible benefits when taken correctly, ranging from helping with weight management and blood sugar control to supporting gut and skin health. However, it is not a cure-all, and overuse can lead to adverse effects.

FAQs

1. How should I consume apple cider vinegar?

Dilute 1-2 teaspoons of ACV in a glass of water and drink before meals. It can also be added to salad dressings, marinades, or teas. Avoid consuming it undiluted to protect your teeth and throat.

2. Can apple cider vinegar help with weight loss?

Yes, ACV may support weight loss by increasing feelings of fullness, reducing appetite, and improving metabolism. Combined with a healthy diet and regular exercise, it can assist in gradual weight management.

3. Can apple cider vinegar improve digestion?

Yes, ACV stimulates stomach acid production, aiding in food breakdown and nutrient absorption. It can reduce bloating and indigestion, especially when consumed before meals in diluted form.

4. Is it safe to drink apple cider vinegar daily?

Yes, in moderation. Limit to 1-2 tablespoons per day, diluted in water. Overuse can lead to side effects like low potassium or gastric issues. Always balance it with a healthy diet.
 

References

• https://www.webmd.com/diet/apple-cider-vinegar-and-your-health
• https://www.mdanderson.org/cancerwise/what-are-the-health-benefits-of-apple-cider-vinegar.h00-159696756.html
• https://www.medicalnewstoday.com/articles/323721
• https://www.carehospitals.com/blog-detail/benefits-of-apple-cider-vinegar/
• https://www.buzzrx.com/blog/20-benefits-of-apple-cider-vinegar

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