Vinegar has a long historydating from at least 5,000 BC Its many uses include preservation, flavoring, pickling, and medicine. Apple cider vinegar, in particular, has antimicrobial and antioxidant properties, and there is research that supports at least some of the claims circulating about its health benefits.

Yes, there are health benefits to apple cider vinegar if you take the right dose. Just don’t overlook the potential side effects before using it for your health. Here’s everything you need to know about possible health benefits, side effects, and the best apple cider vinegar dosage to follow.

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What is Apple Cider Vinegar or ACV?

When you combine apples, sugar and yeast and let them ferment, they create apple cider vinegar. Over a few weeks, the yeast will digest the sugar to make alcohol. Once this happens, the natural bacteria will convert the alcohol into acetic acid, which is where apple cider vinegar’s pungent smell and taste come from.

You have two options when buying apple cider vinegar: filtered and pasteurized, or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother,” which is a combination of bacteria and yeast. Some speculate that it is the mother that provides the health benefits, as it contains traces of healthy bacteria and probiotics.

Apple cider vinegar can be used in the kitchen, around the house and for your health as:

• deodorizer
• CONSERVING
• Dressing or vinaigrette
• Cleaner
• Facial toner
• marinaded
• Washing fruits and vegetables
• Denture cleaner
• Hair rinse
• Treatment for dandruff
• Weed killer
• Mouthwash

4 Health Benefits You Should Know About Apple Cider Vinegar

Although more research is needed, several small and medium-sized studies show that the benefits of apple cider vinegar for some health problems and as a potential weight loss aid.

1. May help control blood sugar and diabetes

Until 95% of diabetics have type 2 diabetesaccording to the Centers for Disease Control and Prevention. Type 2 diabetes occurs because of insulin resistance, which is “when cells in the body don’t respond properly to insulin, leading to high levels of sugar or glucose in the blood,” according to the data. Amelia Tia registered dietitian and diabetes educator in NYC.

Even if you don’t have diabetes, it’s best to keep your blood sugar within normal limits. Studies have shown that apple cider vinegar can improving insulin response and lower blood sugar levels after meals.

It has also been shown that drinking apple cider vinegar before going to bed reduces fasting blood sugar after waking up. Be sure to talk to your doctor before consuming ACV if you have diabetes, especially if you are taking medication because of potential side effects.

“ACV alone will not lower blood sugar levels and should not be considered a substitute for diabetes medication,” says Ti.

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2. Kills harmful bacteria

Those looking to preserve food naturally may want to consider using apple cider vinegar. He is an acquaintance pathogen killerwhich includes microbes like staph and candida.

Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from growth in food. E. coli can cause food poisoning when eaten, but the bactericidal effects of the acetic acid in apple cider vinegar can prevent it from occurring.

Read more: 12 Best Probiotic Foods to Eat for Gut Health

3. It could lead to weight loss

Another benefit of apple cider vinegar that can be helpful is its ability to help weight loss. When taken before or during a meal, ACV has been shown to help with satiety (feeling full).

In one study, participants ate approx 200 to 275 fewer calories when apple cider vinegar was combined with a meal. Over three months, participants who took one to two tablespoons of ACV per day saw weight loss of up to 3.7 kilograms and a reduction in body fat.

4. It could improve cholesterol levels

High cholesterol and triglyceride levels can increase the risk of heart disease.

Incorporating up to an ounce of apple cider vinegar into your day, along with a low-calorie diet, can lowers total cholesterol and triglycerides while increasing “good” HDL cholesterol.

Those with type 2 diabetes may also see it positive results on their total cholesterol and triglyceride levels when they add half an ounce of ACV to their diet.

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Potential side effects of apple cider vinegar to watch out for

While there are benefits to using apple cider vinegar, there are also potential side effects to take into account. High acidity can wear away tooth enamel, which won’t come back once it’s gone. It can cause damage to the esophagus or throat if you drink it undiluted.

Here are some other potential side effects of apple cider vinegar:

• May cause hypokalaemia (low potassium level)
• May interact with diuretics, insulin, and other medications
• May cause nausea or vomiting
• It can weaken tooth enamel
• It can cause burning of the esophagus (throat) or ulcers when consumed in excess

Watering it down with water or juice not only makes ACV tastier, but can also reduce the risk of damaging your throat and teeth. Combining one or two tablespoons with either can, too cure an upset stomach.

Marisa MooreMBA, RDN, LD, a registered dietitian nutritionist, also advises, “It’s important to remember that no food is a silver bullet. If you choose to incorporate apple cider vinegar, do so safely and with an emphasis on maintaining a balanced whole. diet for your overall health and well-being.”

How Much Apple Cider Vinegar Should You Drink Per Day?

The dosage of apple cider vinegar depends on why you are using it. In general, Ti states, “I recommend 1 teaspoon per tablespoon of ACV diluted in 6-8 oz of warm water before meals.”

If you want to drink it, dilute it with water or your favorite juice or tea. You can also consume it by incorporating it into your favorite foods, especially in sauces, vinaigrettes, and even when you make your own mayonnaise.

There are also a lot of prefabs apple cider vinegar drinks there, which can make ACV more palatable. You can find these drinks from brands like Bragg, Poppi, Remedy, and Sidekick Sodas. Local health stores and even grocery stores may carry them, so keep an eye out if you’re interested in apple cider vinegar drinks.

You can also add a cup or two to a bath for skin problems. Mixing a tablespoon of ACV with a cup of water and then soaking gauze or cotton in the solution can make a wet pack.

To use apple cider vinegar as a hair rinse, combine up to two tablespoons with one cup of water, then pour over hair after shampooing. Wait five minutes, then rinse. It can be drying, so use sparingly. ACV can also irritate the scalp, so a weaker dilution may be better.

Conclusion

While some studies have found the benefits of apple cider vinegar, we need more research to definitively prove how beneficial ACV is. It can help with weight loss, control type 2 diabetes, blood sugar and cholesterol and also prevent the growth of harmful bacteria on food. Consuming undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consuming it can prevent damage to your teeth and throat. As with any natural remedy, talk to your doctor before trying apple cider vinegar and do a skin test before using it on your skin.

“Remember that the benefits of adopting an overall healthy lifestyle (eg, nutritious and balanced diet, adequate hydration, regular physical activity/exercise, good sleep, stress management, etc.) are far greater than any single food, drink or supplement. “, concludes Ti. “There is no quick fix and ACV is certainly not a miracle solution!”