Apple cider vinegar has long been touted as a miracle elixir for wellness. It’s earned a place in kitchens and health routines of people worldwide. Fans of the tonic claim benefits from supporting digestion, regulating blood sugar, and even promoting weight loss. You might even say it’s the “apple” of many health enthusiast’s eyes. It’s versatile and has many applications in health tonics or even as a secret ingredient to add a tangy zest to homemade salad dressings.
Like with any trendy health supplement, we must separate what the hype says from scientific facts. Some of its benefits are backed by science, while others may be overstated.
So is apple cider vinegar a solution for better health or a sour overhyped trend? In this blog, we’ll separate the facts from the anecdotes and break down all the potential benefits and risks to help you decide if you should make it a part of your health routine.
What is Apple Cider Vinegar?
Well, at its core, apple cider vinegar is simply fermented apples. It’s made by combining apples with yeast. The yeast combines with the natural sugars in the apple to make alcohol, and the bacteria does the rest, converting the alcohol into acetic acid. This acid makes up to 6% of apple cider vinegar. It’s considered weak, but it can still pack an acidic punch when concentrated. This is what gives it its sour flavor, shelf life, and the many health properties you’ve heard so much about.
Health Benefits
Though it may seem to be a simple tonic made from fermented apples, it has a surprisingly vast array of potential benefits. This tangy liquid packs the potential to support your health from weight loss to skincare. Some of the most significant benefits of apple cider vinegar are listed below:
Sore Throat
If you’re feeling an itchy-scratchy and uncomfortable sensation in your throat, apple cider vinegar has got you covered. When it’s diluted with water, the acids eliminate the bacteria causing your sore throat and ease inflammation.
Cancer Prevention
The acetic acid and polyphenols in apple cider vinegar have been shown to slow the growth of the cells of certain cancers, like colon and breast cancer.
Blood Sugar
If you’re diabetic or prediabetic, this one is good news for you. Consuming apple cider vinegar slows the absorption of carbohydrates. This helps to regulate blood sugar, but it’s not a substitute for doctor-recommended treatment. It’s also important to note that consuming too much of it has been known to lower blood sugar too much. Exercise caution when using apple cider vinegar to help with your blood sugar.
Digestion
The acetic acid in apple cider vinegar helps your system break down food more efficiently. This prevents bloating and gastric issues. This acidic nature also means that consuming too much of it can potentially lead to digestive problems.
Weight Loss
Taking apple cider vinegar can make you satisfied and full by reducing cravings. It has also been said to boost metabolism. This means that apple cider vinegar can be a good supplement to support you in your weight loss. That being said, it's not a magical potion that will melt all your fats away. You need to maintain a balanced diet and exercise to achieve your goals.
Clear Skin
One truly surprising fact about apple cider vinegar is that it doesn’t only have to be taken orally. When applied to your skin, it can restore its pH balance, keeping it clear and lustrous. It can also be a wondrous remedy for irritating skin issues such as acne or eczema.
Heart Health
Looking for a way to give your heart health a little boost? Apple cider vinegar could do the trick to help you prevent heart disease. It’s been known to help control cholesterol and triglycerides due to its acidic properties.
Detoxification
Apple cider vinegar has been a popular way to flush toxins from the body. It stimulates the liver, producing enzymes that remove them from your system.
Balancing Body pH
Apple cider vinegar can help balance your body’s pH levels. When digested, it creates an alkaline effect even though it is acidic. However, you should be cautious about consuming too much as that could upset the natural balance of your body.
Soothing Acid Reflux
Though it’s acidic, surprisingly, apple cider vinegar has a soothing effect on acid reflux. It stimulates your body’s production of stomach acids. This helps with digestion and alleviates symptoms.
Risks
While apple cider vinegar has numerous benefits, it’s not without its risks. Here are some things to be aware of:
- Digestive Issues: The acidic properties of apple cider vinegar have been known to cause digestive issues when consumed in large quantities.
- Tooth Enamel Degradation: The acid can erode tooth enamel over time. Make sure you always dilute it with water when you consume it.
- Throat Burn: Drinking undiluted apple cider vinegar can cause irritation to the sensitive tissue of the throat.
- Skin Irritation: Applying undiluted apple cider vinegar to the skin could result in irritation and discomfort, especially in more sensitive areas.
A few medications can also have adverse interactions with apple cider vinegar:
- Diabetes Medication: If you take insulin or insulin-stimulating medications, you should be careful when consuming apple cider vinegar since it could lead to dangerously low blood sugar.
- Digoxin (Lanoxin): Lowers your blood potassium levels. Taking digoxin along with apple cider vinegar could lower your potassium too much.
- Some Diuretics: Some diuretic medications have been known to cause your body to excrete potassium. To prevent potassium levels from dropping too low, do not consume these drugs with apple cider vinegar.
If you have been prescribed medication and intend to consume apple cider vinegar, you should definitely consult your doctor first.
Conclusion
Apple cider vinegar has some amazing health benefits, and its versatility, both as a remedy and an ingredient, is remarkable. While it isn’t a cure-all, it’s a powerhouse with a surprising variety of health benefits. From getting rid of that sore throat to helping you keep a healthy heart, this sour liquid can be the secret weapon in your journey to good health and fitness.