Benefits Of Apple Cider Vinegar; Weight Loss, Healthy Bones And More

Apple cider vinegar is one of the most popular forms of vinegar used across the world as a food preservative and in salad dressings. Learn about the benefits apple cider vinegar can have when included in your daily diet.

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With benefits ranging from weight loss to improved bone health, apple cider vinegar is a favourite across the world as a must-have for those trying to lose weight or those trying to adopt a healthier lifestyle. This sharp and pungent-tasting, golden-yellow liquid can be used for several home remedies as well. While apple cider vinegar may have no significant nutritional value, since 94% of it is just water, ACV (apple cider vinegar) promotes an alkaline environment in the digestive tract. Even though ACV is acidic in nature, with a ph of 1.0 to 2.0, its effect on the body is quite the opposite. Regular consumption of apple cider vinegar can actually help alkalize the body. Having an alkaline ph has several benefits like weight loss and better calcium absorption. Moreover, apple cider vinegar contains polyphenols, a particular type of anti-oxidant that helps in preventing cell damage.

Also Read: How To Buy ACV (And the brands we like under Rs.600) | How To Use Apple Cider Vinegar (ACV) For Weight Loss

Watch: Benefits of Apple Cider Vinegar (ACV)

Here are some common benefits corresponding with the consumption of apple cider vinegar:

1. Increases The Nutrient Absorption From Your Food

When the acidity level of our stomach goes down, it becomes a breeding ground for microbes, which can lead to gastric issues like bloating and indigestion. Overtime, this could also reduce the rate of absorption of vitamins and minerals and have a significant impact on your health. However, even though apple cider vinegar itself is acidic in nature, (thanks to the presence of acetic acid) content in when ingested, apple cider vinegar actually lowers the acidic level and makes the stomach environment alkaline. This kills the unnecessary microbes, and makes sure that the rate of absorption of vitamins and minerals is healthy and fast. In fact, it is known that when the stomach is acidic, it will absorb less calcium. An alkaline stomach environment will enable better absorption of vitamins and minerals, including calcium.

2. Presence Of Probiotics Is Good For Gut Health

The process of fermentation requires certain bacteria to be mixed along with other ingredients in order to manufacture apple cider vinegar. The presence of these live organisms, often tagged at ‘mother’ on the packaging, which provide the vinegar its acidic nature, is responsible for maintaining a healthy digestion. The probiotics found in apple cider vinegar are credited with decreasing the intestinal transit time, thus they help in getting rid of the waste material and easing indigestion.

Though there are various forms of probiotics present in ACV, most of them would not even make it alive due to the acidic environment in the stomach. 

health benefits of apple cider vinegar
One of the most popular ways of apple cider vinegar consumption is as an ingredient for salad dressings

3. Helps You With Weight Loss

If you are in a constant worry about your eating habits and weight gain, then apple cider vinegar might just be the thing for you. Tackling the enzymes present in our stomach for digesting starch, apple cider vinegar helps in reducing the amount of calories absorbed by our body, thus slowing the whole process of gaining weight. This fact was proved in a Japanese study that apple cider vinegar aids in weight loss.

Also Read: Super Foods To Reduce Belly Fat | Best Diet To Shed Tummy Flab

Due to the low level of calorie consumption, it is safe to say that your body’s digestion itself slows down, which might just be what you need to stop you from eating excessively and gaining weight.

4. Reduces The Risk Of Cardiovascular Diseases

It has been found that consumption of apple cider vinegar is associated with an overall reduction of cholesterol and triglycerides due to its acidic content. However, most of the research has been done on rats, there is also a case recorded with a human subject in which it was reported that ACV’s daily intake corresponded with lower cholesterol levels, and reduces the risk of arrhythmia. While more studies are definitely needed on the subject, we recommend that you do not start consuming ACV regular until you consult a doctor, more so if you are a patient of any kind of heart related ailment.

Also Read: A To Z Of Antioxidant-Rich Food | Complete List Of Food Items To Fight Free-Radicals

5. Improves Bone Health

Though acidic in nature, the consumption of apple cider vinegar increases the pH level of our stomach, making it more alkaline. The reason behind it being so is the way it is broken down by the enzymes in our body. When your stomach becomes more acidic in nature, it uses the additional calcium in your body in order to increase its pH and become more alkaline. However, this excess calcium, when used, is obviously detrimental to your bone health. Thus, an adequate intake of ACV can prevent your body from using calcium for any other purpose, and would indirectly be an active participant for healthy bones.

6. Maintains Blood Glucose Level

Apart from the benefit which allows it to be absorb less calories from a meal, apple cider vinegar is also cited as a controller for blood sugar. The intake of ACV results in decreased insulin resistivity, which further results in the breaking down of sugar molecules. The more effectively your body is able to break down sugar, the better and balanced your blood sugar levels.

Benefits Of ACV For Skin

7. Natural Exfoliator For Skin

The application of apple cider vinegar over the skin helps in getting rid of the dead cells. This is due to the alpha-hydroxy acids present in the ACV that help in removing these dead cells and leave behind a fresh and radiant skin. However, it is also important for you to note that ACV must not be applied directly over the skin in its concentrated form, as its acidic nature might damage your skin. It must be diluted in your bath water.

8. Helps Treat Sunburns

This is one of the oldest benefits for which apple cider vinegar has been used. It is known for balancing the skin pH level and fastening the healing process. Acting as a natural astringent, apple cider vinegar contracts the skin cells and soothes the pain caused by sunburn.

9. Prevents Other Skin Problems

Apple cider vinegar, thanks to its acetic acid content, is responsible for balancing the pH level of our skin. In doing so, it prevents our skin from developing rashes, moisture loss, and free radical damages.

Benefits Of ACV For Hair

10. Natural Remedy For Dandruff

Apple cider vinegar is also known for its anti-microbial properties, and thus, it is a very effective natural remedy for the prevention of dandruff in your scalp. The flaky, itchy condition affecting the scalp, and chronic in many cases, can be reduced by the application of apple cider vinegar. This would help your scalp in retaining the moisture and kill the yeast infection, if any.

11. Relieves Itchy Scalp

The shampoos that you use are alkaline in nature and they disrupt the acid mantle of the scalp. If you rinse your hair with ACV, it de-sensitizes the scalp and gives it a relief from itching.

How is Apple Cider Vinegar made?

Made by crushing apples and mixing them with acetic acid bacteria in order to ferment and convert the sugar molecules into alcohol, apple cider vinegar is also a preservative that is used to make chutneys, and is quite common as a salad dressing. While we are certain of the beneficial nature that vinegar plays as a food preservative, if you re storing it making sure that it stays fresh and fit for consumption.

What To Pick: Unfiltered Or Filtered ACV?

Both the types of ACV are equally acidic with a level of 5 % along with slight sweetness from apple juice. Organic ACV is unfiltered ACV and it is not processed. It can also be used to make your own apple cider vinegar at home. Unfiltered apple cider vinegar can also lower the level of cholesterol, prevent heart burns, regulates the level of blood sugar level and also prevents acid reflux. Filtered apple cider vinegar is cheaper than unfiltered version but unfiltered ACV has more benefits.

Precautions To Take When Consuming ACV

Now that you know about the various health and beauty benefits of apple cider vinegar, it is also important for you to take necessary precautions while consuming it.

  • The ingestion of apple cider vinegar, if orally, must not be in its concentrated form, or it could have an adverse effect on your health. It can increase the acidity of your stomach, causing indigestion. Indigestion due to ACV poses a threat for your stomach and kidneys.
  • Higher consumption of apple cider vinegar is also associated with a dropping level of potassium in the body, which is an important nutrient that is required by our nerves for their proper functioning.
  • Consuming in its concentrated form, apple cider vinegar can also be harmful for your oral health, as its acidic nature might damage your teeth  enamel and gums.

Thanks to its long list of health and beauty benefits, apple cider vinegar has become a common part of everybody’s kitchen.

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