There is vinegar a long historyIts history dates back to at least B.C. It dates back to 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 to support at least some of the claims circulating about its health benefits.

Yes, apple cider vinegar has health benefits if you take the appropriate dosage. For your health, do not ignore potential side effects before use. 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 it ferment, apple cider vinegar. Over a few weeks, the yeast will digest the sugar to make alcohol. When this happens, 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 purchasing apple cider vinegar: filtered and pasteurized or raw and unfiltered. The cloudy sediment that collects at the bottom of the bottle is the “mother”, a combination of bacteria and yeast. Some think it is the mother that provides health benefits because it contains trace amounts of healthy bacteria and probiotics.

apple cider vinegar available In the kitchen, around the house and for your health:

• Deodorant
• Protector
• Dressing or salad dressing
• Cleaner
• facial toner
• pickle
• Washing fruits and vegetables
• denture cleaner
• hair rinse
• dandruff treatment
• weed killer
• Mouthwash

4 health benefits of apple cider vinegar you should know

Although more research is needed, many small and medium-sized studies benefits of apple cider vinegar for certain health problems and as a potential weight loss aid.

1. May Help Control Blood Sugar and Diabetes

much 95 percent of diabetic patients have type 2 diabetesAccording to the Centers for Disease Control and Prevention. Type 2 diabetes is caused by insulin resistance, which means “cells in the body do not respond properly to insulin, leading to increased levels of sugar, or glucose, in the blood.” Amelia TiShe is a registered dietitian and diabetes educator in New York.

Even if you don’t have diabetes, it’s best to keep your blood sugar levels within the normal range. Studies have shown that apple cider vinegar may be beneficial. improve insulin response And lower blood sugar levels after meals.

Consuming apple cider vinegar before sleeping has also been proven to be beneficial. reduce fasting blood sugar after waking up. If you have diabetes, be sure to talk to your doctor before consuming ACV, especially if you are taking medication due to possible side effects.

“ACV alone does not lower blood sugar levels and should not replace diabetes medications,” says Ti.

Read more: Atlantic Diet: Why Eating Whole, Local Foods Can Improve Your Health

2. Kills harmful bacteria

Those who want to preserve their food naturally may consider using apple cider vinegar. It’s a known thing pathogenicContains germs like staph and candida.

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

Read more: 12 Best Probiotic Foods for Gut Health

3. May cause weight loss

Another useful benefit of apple cider vinegar is: weight loss. ACV has been shown to aid satiety (feeling of fullness) when taken before or during a meal.

In one study, participants ate approx. 200 to 275 fewer calories when apple cider vinegar is combined with a meal. Participants who took one to two tablespoons of apple cider vinegar daily for three months saw: Weight loss up to 3.7 kilos and reduction in body fat.

4. May Improve Cholesterol Levels

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

Adding an ounce of apple cider vinegar to your day along with a low-calorie diet, reduce total cholesterol and triglycerides It also increases HDL “good” cholesterol.

Those with type 2 diabetes can also see positive results on total cholesterol and triglyceride levels while adding half an ounce of ACV to their diet.

Read more: 7 Money-Saving Tips for Eating Healthy on a Budget

Potential apple cider vinegar side effects to watch out for

Although there are benefits to using apple cider vinegar, potential side effects take into account. High acidity can cause tooth enamel to erode, and once the tooth enamel is removed, it will not grow back. If consumed undiluted, it may damage your esophagus or throat.

Some other potential side effects of apple cider vinegar include:

• May cause hypokalemia (low potassium levels)
• May interact with diuretics, insulin, and other medications
• May cause nausea or vomiting
• It can weaken tooth enamel
• May cause esophageal (throat) burns or ulcers when consumed excessively

Juicing it with water or juice not only makes ACV more palatable, but it may also reduce the risk of damaging your throat and teeth. Combining a tablespoon or two with either of these can also treat stomach upset.

Marisa MooreA registered dietitian nutritionist, MBA, RDN, LD, also recommends: “It’s important to remember that no one food is a silver bullet. If you choose to include apple cider vinegar, do so safely and with a focus on maintaining a balanced whole. Diet for your overall health and well-being.” .”

How much apple cider vinegar should you drink per day?

Apple cider vinegar dosage depends on your reason for using it. In general, Ti says: “I recommend 1 tsp 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 eat it by adding it to your favorite foods, especially sauces, salad dressings, and even when making your own mayonnaise.

There are also many ready-made products apple cider vinegar drinks This may make ACV taste more pleasant. You can find these drinks from brands such as Bragg, Poppi, Remedy and Sidekick Sodas. Local health stores and even grocery stores may sell them, so be careful if you’re interested in apple cider vinegar drinks.

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

To use apple cider vinegar as a hair rinse, mix two tablespoons with a glass of water and pour it onto your hair after shampooing. Wait five minutes, then rinse. It can be drying, so use with caution. ACV can also irritate the scalp, so a weaker dilution may be better.

In conclusion

While some studies have found 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 foods. Drinking undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consuming can prevent damage to 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 (e.g. nutritious and balanced diet, adequate fluid intake, regular physical activity/movement, good sleep, stress management, etc.) are far greater than any food, drink or supplement,” he said. Ti finishes. “There is no quick fix and ACV is definitely not a miracle solution!”