Apple Cider Vinegar: Nutritional Value, Benefits and Risk

Apple cider vinegar is fermented apple juice. The sugar in the apple juice is turned into alcohol, which is further broken down by bacteria into acetic acid. The concentrations of the various elements of apple cider vinegar may vary, but it is essentially a combination of bacteria, yeast, acid and apple juice.  

Apple cider vinegar has been used in various cuisines around the world, specifically in salad dressings and baked goods. It also has several medicinal properties and health benefits. In fact, it has enjoyed recent popularity as a weight-loss aid.  

What Is Apple Cider Vinegar?

A particular type of vinegar called apple cider vinegar (ACV) is made from crushed apples, yeast, and sugar. It is a component of dishes like marinades, pickles, and salad dressings.

People have long used it as a DIY remedy for ailments ranging from preventing heartburn to eradicating germs. Recent studies have suggested that apple cider vinegar may have some health advantages, including lowering blood sugar levels and promoting weight loss.

Even though there isn't much proof of these advantages, ACV is generally risk-free when used properly.

Nutritional Value of Apple Cider Vinegar

Size of Serving: 1 Tablespoon

A 2,000-calorie diet is used to compute the daily percentage values. Your numbers might be higher or lower depending on how many calories you need each day.

Apple Cider Vinegar Benefits 

There are numerous uses for apple cider vinegar, across a range of medical conditions and cosmetic issues. Many people drink apple cider vinegar to lose weight, others consume apple cider vinegar for acne reduction. You could also use apple cider vinegar for skin whitening. If you’re wondering whether to start including apple cider vinegar in your diet, here are a few advantages to consider.  

1. Packed with nutrients

Apple cider vinegar is packed with proteins, enzymes and healthy bacteria. Many of its beneficial properties stem from its probiotic properties. Include apple cider vinegar in your diet to improve digestive health and improve nutrient absorption. Apple cider vinegar is also a rich source of potassium, a mineral responsible for regulating fluid balance, muscle function and the nervous system. You may also consume apple cider vinegar for period-related concerns, since it can soothe muscle contractions and ease the bloating associated with cramps. 

2. Fights harmful bacteria

As a probiotic, one of the additional benefits of apple cider vinegar is that it is a natural anti-bacterial agent. The healthy bacteria, enzymes and amino acids—the last can be found only in a very specific apple cider vinegar dosage—help regulate the natural pH and flora of the digestive system. The anti-bacterial properties extend to topical treatments as well, making apple cider vinegar dandruff treatments extremely popular.  

3. Manages blood sugar

It has been suggested that apple cider vinegar helps boost insulin sensitivity. This makes it a great way to boost your metabolism, especially if consumed with hot water first thing in the morning. Patients with type 2 diabetes could also benefit from including apple cider vinegar in their diets but should do so only under the guidance of a medical professional.  

4. Apple cider vinegar for weight loss

Many people use apple cider vinegar for weight loss not only because it boosts metabolism, but also because it contains acetic acid that can promote fat burning. If you work out regularly, consume a glass of diluted apple cider vinegar before your workout to enhance fat burn.  

5. Improves heart health

The acetic acid found apple cider vinegar is known to manage cholesterol levels, and thereby promote heart health. Its probiotic properties also improve digestion and aid in the absorption of healthy nutrients, which consequently improves metabolism and cardiovascular function. However, it is important to consult your physician if you intend on taking apple cider vinegar to help manage an existing heart condition.   

6. Benefits of apple cider vinegar for skin

Several people use apple cider vinegar for face care, due to its probiotic and anti-bacterial properties. Apple cider vinegar pimple cures can be applied at home by following this recipe: Dilute 1 part apple cider vinegar in 3 parts water, and gently apply it to your face with a cotton ball. Make sure your face is freshly washed and free of other impurities before you begin.  

Before you begin using apple cider vinegar for skin, make sure to do a spot-test to ensure that it does not cause any adverse effects. Apple cider vinegar side effects include burns on sensitive skin and inflammation of the treated area. 

7. Clears out dandruff

It is the healthy bacteria that make apple cider vinegar good for hair care. For instance, dandruff is caused by an infection of the scalp. As a probiotic, apple cider vinegar can help regulate the natural pH of your scalp and thereby eliminate dandruff. It is also said to boost hair health, making it shinier and stimulating growth. To treat dandruff, you could apply a conditioner made of diluted apple cider vinegar on hair after a shampoo, leaving it in for up to 5 minutes before rinsing it out.  

8. Soothes sore throat

As an anti-bacterial agent, one of the several benefits of apple cider vinegar is that it can be used to treat throat infections. You can make a gargle with apple cider vinegar to soothe a sore throat, or you can sip a hot drink made of diluted apple cider vinegar in warm water to experience the same effects. 

9. Treats varicose veins

By managing blood sugar, improving digestion and reducing cholesterol, apple cider vinegar essentially improves cardiovascular function. Those with varicose veins may find that regular consumption of apple cider vinegar soothes the pressure on their blood circulation, and greatly reduces the pain and swelling caused by varicose veins.  

10. Reduces risk of kidney stones

As a probiotic agent, apple cider vinegar improves digestive function by ridding the body of toxins. This enhances the body’s ability to process the excess minerals and added toxins that would otherwise get lodged in the kidney and cause kidney stones. With regular consumption of apple cider vinegar, kidney stones and other urinary complications can reduce significantly.  

11. Removes warts

The acetic acid in apple cider vinegar is also a natural wart-removal agent. Simply soak a cotton ball in apple cider vinegar solution and bandage it over the wart overnight. Repeat every night until the wart falls off.   

It is important to remember that apple cider vinegar benefits are only experienced when it is consumed in appropriate quantities. For instance, apple cider vinegar is good for hair only in very mild quantities but can otherwise cause a severe pH imbalance. Apple cider vinegar hair treatments are therefore best done with the guidance of a hair care professional.

Dosages for Apple Cider Vinegar

There are no established dose recommendations for apple cider vinegar because there is still much to learn about it. However, some research has provided hints as to how much apple cider vinegar may be beneficial for various medical conditions:

Weight management:

People who participated in the study that demonstrated advantages for weight reduction took around two2 teaspoons of ACV daily, one before lunch and the other before supper. According to experts, most people should be safe with that dosage.

Regulation of cholesterol and blood sugar:

Study participants who consumed roughly 112 tablespoons of apple cider vinegar saw improvement after eating.

Reflux of acid:

After a meal, a teaspoon or two of apple cider vinegar diluted in a mug of warm water may help with acid reflux. It's doubtful that it will make your condition worse.

Risks of Apple Cider Vinegar

Since apple cider vinegar contains a lot of acids, consuming too much of it or drinking it straight might irritate your oesophagus, the tube that joins your throat and stomach. Undiluted ACV can also damage tooth enamel.

• Always dilute apple cider vinegar and sip it via a straw to protect your teeth to prevent these problems. (Usually, ACV in meals doesn't have these effects.)
• Some people may experience nausea or indigestion after consuming apple cider vinegar. Avoid consuming it on an empty stomach, and stop taking it if you start to feel nauseous or puke up after doing so.
• ACV may interfere with the effects of various medications, including diuretics, laxatives, and insulin. Always check with your doctor to see whether combining your existing drugs with apple cider vinegar is safe.
• ACV overdose may exacerbate hypokalemia, a disease marked by low potassium levels. This is due to the fact that excessive ACV can cause potassium levels to drop. If you have a renal illness, stay away from using ACV excessively since your kidneys might not be able to manage high doses of acid.

Possible Side Effects of Apple Cider Vinegar

It's common to find apple cider vinegar in home supplies. Since it's used so often, daily consumption is completely safe. However, there are certain possible adverse effects that you should be aware of.

• If the apple cider vinegar is excessively powerful or stays in touch with your body for too long, the side effects may become more problematic.
• For example, it could result in chemical burns. After using it to treat warts and the skin ailment molluscum contagiosum, some people had burned.
• To whiten teeth or freshen breath, some people have tried using vinegar as a home cure. But the acids can erode tooth enamel and result in cavities.
• Some possible side effects are hypoglycemia (low blood sugar), throat discomfort, and allergic responses.
• Vinegar can be harmful to the digestive system and cause acid burns. This is particularly true if it is used often or is not diluted with water.
• Apple cider vinegar should not be used as a nasal spray, sinus wash, or in a neti pot. It shouldn't be included in eye drops.

Similarly, the apple cider vinegar benefits for skin are only seen when it is applied in the right dosage. To determine the correct dosage for apple cider vinegar, consult a medical professional. While there are many benefits to apple cider vinegar, disadvantages may include rashes, digestive side effects or reduced hair quality, specifically if taken in an incorrect dosage. However, the benefits of apple cider vinegar have been proven across the ages, and it is therefore a worthy addition to any household.  

In order to make the most out of apple cider vinegar benefits, ensure that you consult the right general physician or nutritionist.

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