What is apple cider vinegar?

It is most often used in salad dressings, marinades, and vinaigrettes. It is made by crushing apples and squeezing liquid from them. Bacteria and yeast are then added to the liquid to start the alcoholic fermentation process, that is, the process that turns the sugar in the apples into alcohol.

In the second fermentation process, alcohol is converted into vinegar by special bacteria capable of forming acetic acid. Acetic acid and malic acid, formed during this fermentation process, give vinegar its characteristic tart flavor.

Health benefits

May support weight loss and metabolism. There are several reasons why apple cider vinegar contributes to fat loss, and one of them is that it reduces sugar cravings and improves detoxification. Another study in mice showed that supplementing the diet with acetic acid reduced body fat by 10%.

Balances blood sugar and positively affects diabetes. Medical research has shown that acetic acid can help you balance blood sugar (glucose) levels and improve insulin sensitivity.

Use apple cider vinegar in salads, or just add it as a condiment! Alternatively, you can consume 1 tablespoon of apple cider vinegar in a glass of water before each meal.

Helps with seasonal allergies. Apple cider vinegar helps break down mucus in your body, maintain lymphatic drainage, and support the immune system. Add 2 tablespoons to a large glass of water and drink three times a day.

Kills bacteria on toes and skin. 

The antibacterial compounds in apple cider vinegar make it an excellent natural remedy for treating skin and nail infections. Simply rub vinegar on the affected area twice a day. Alternatively, after the vinegar, you can rub the skin with a mixture of coconut oil and oregano oil to rehydrate the skin. 

Reduces appetite. 

Apple cider vinegar is sometimes recommended as a weight loss aid, as it can make you feel fuller for longer. It should also be noted that the studies here are unclear, as several studies suggest that this effect may be caused by a decreased rate of gastric emptying.

Treats colds and sore throats. 

Apple cider vinegar is a widely used remedy for colds and sore throats because it is packed with vitamins and probiotic acetic acid. Take 2 tablespoons of vinegar in a glass of water three times a day.

Treat sinus disease. 

Apple cider vinegar helps shrink the mucous membrane in your body, which helps the body clear your sinuses of unwanted mucus. Due to its antibacterial properties, it is also very useful in treating infections.

A surge of energy. Apple cider vinegar contains potassium and enzymes that help relieve fatigue. Additionally, its amino acids can help prevent the buildup of lactic acid in your body, which will further prevent physical fatigue caused by exercise.

Apple Cider Vinegar Tea Recipe

Ingredients:

  • 1 cup of warm water
  • 2 tablespoons of apple cider vinegar.
  • 2 tablespoons fresh lemon juice
  • 1 pinch of Himalayan salt (optional)
  • 1/2 tablespoon of organic honey.
  • 1 teaspoon of cinnamon
  • 1 pinch of cayenne pepper

Preparation: Just mix all the ingredients and enjoy! This recipe is for 1 serving and contains 45 calories, 12.6 g carbs (1.4 g fiber and 9.4 g sugar), and 0.3 g protein. Most of the calories and carbohydrates in this recipe come from the honey. If you are afraid that this will exceed your daily norm, just do not add honey.

Apple Cider Vinegar's Potential Health Benefits

Much of the study on apple cider vinegar's health benefits has been conducted on animals, which is considered to be very poor evidence. However, some higher-quality research suggest that it may have metabolic health benefits for humans.

Weight loss

Is it true that consuming apple cider vinegar aids weight loss? Perhaps.

Apple cider vinegar is frequently advertised as a weight-loss aid. However, the majority of the scientific evidence for this claim comes from research in mice and rats that suggest acetic acid can improve fat burning and decrease weight gain.

Only two clinical research have suggested that apple cider vinegar may aid weight loss.

In the first research, 144 obese adults were given a vinegar-flavored placebo or 15 mL (1 tablespoon) or 30 mL (2 tablespoons) of vinegar to drink daily for 12 weeks.

They were instructed to keep their normal diet and activity levels.

Participants who took 1 tablespoon of vinegar per day lost an average of 2.6 pounds (1.2 kg) and those who took 2 tablespoons per day lost an average of 3.7 pounds (1.7 kg) by the end of the research. Small reductions in body fat, waist circumference, and triglycerides were also discovered. And how did the placebo group fare? They gained little under a pound in the end (0.4 kg).

Another 12-week randomised trial allocated 39 overweight adults to follow either a reduced-calorie diet alone or the same diet plus 30 mL (2 teaspoons) of apple cider vinegar daily.

The apple cider vinegar group dropped an average of 8.8 pounds (4 kg) at the end of the study, compared to 5.3 pounds (2.4 kg) in the diet-only group.

It's worth noting that the subjects in both research consumed more than 200 grammes of carbohydrates per day. If apple cider vinegar had been ingested as part of a keto or low-carb diet, would the results have been similar, more impressive, or less impressive? It's difficult to answer because no research have been conducted to date.

While the findings of these trials are promising, more data is needed to prove that apple cider vinegar drinking helps people lose weight.