Apple Cider Vinegar Health Benefits: You May Know Before Using

For centuries, Apple cider vinegar (ACV) has been one of the most common types of vinegar, produced by fermenting apples. This acidic solution is consumed throughout the world as a flavouring and preservative agent in foods. ACV contains a variety of flavonoids, such as gallic acid, catechin, caffeic acid, and ferulic acid. Various experiments have reported that ACV has a variety of pharmacological functions, including anti-oxidant, anti-diabetic, and anti-hyperlipidemic properties, confirm its potential advantages (1, 2).

Here are some potential health benefits based on scientific evidence:

1. Reduce Blood Sugar Levels

• Apple cider vinegar (ACV) seems to enhance glucose and insulin levels following carbohydrate consumption, potentially aiding individuals with diabetes or those who are aiming to regulate blood sugar.
• Research suggests that by consuming ACV with meals may help reduce blood sugar and insulin levels.
• A small-scale study also revealed that fasting glucose levels improved when apple cider vinegar was consumed before bedtime (1).

2. Weight Loss

• ACV has the potential to promote a sense of fullness, which may help reduce calorie consumption and support weight loss.
• Scientific studies suggested that consuming 1-2 tablespoons of ACV daily may lead to moderate reductions in weight and body fat.
• These effects might result from suppressing appetite or decreasing post-meal snacking (1, 2, 4).
• Regular consumption of ACV has been linked to a possible decrease in visceral (abdominal) fat and waist size according to some studies, but further research is needed as evidence remains limited (2, 3).

3. Reduce Cholesterol and Enhance Heart Health

• Research evidences indicates that ACV may help reduce total cholesterol and triglyceride levels while boosting HDL ("good") cholesterol, ultimately lower the risk of cardiovascular disease including heart disease.
• Nonetheless, the majority of the pharmacological or biological reports is derived from small-scale human trials or animal studies, indicating the need for further research (2, 3).

4. Antimicrobials Properties

• Apple cider vinegar (ACV) has demonstrated effectiveness in eliminating specific bacteria and pathogens, making it a valuable natural option for food preservation and cleaning.
• It has traditionally been used to treat mild infections and ensure food safety (1).

5. Rich in Nutrients and Antioxidants

• ACV consists of acetic acid, certain amino acids, and antioxidants, especially in unfiltered versions that include the "mother" (a combination of proteins, enzymes, and beneficial bacteria).
• It also contains trace amounts of minerals such as potassium and magnesium (1).

6. Boost immune system

• As you all know, ACV is made through the fermentation process. Due to its fermentation process, ACV is rich in natural probiotics, and it improves gut bacteria (1).
• The elevated polyphenol content helps neutralize free radicals in bodies, which increases the immune  system, ultimately boosting the body's defense system that protects it from various diseases and disorders.

Possible side effects of Apple cider vinegar

• The acidity has the potential to wear away your tooth enamel, which serves as the protective layer on the surface of your teeth. Once it's gone, it cannot be restored. Undiluted acetic acid in pure apple cider vinegar can potentially harm your oesophagus.
• To avoid these issues, dilute your ACV by mixing a tablespoon with a mug of warm water. "This reduces the amount of acid that comes into contact with your teeth and throat.

In conclusion, there are a number of potential advantages of apple cider vinegar for blood sugar regulation, immunity, weight control, cholesterol, and as an antibacterial agent; nevertheless, more extensive human clinical studies are required to make more firm recommendations.

References

(1). Apple cider vinegar (ACV) and their pharmacological approach towards Alzheimer’s disease (AD): A review. Indian J. Pharm. Educ. Res. 2020; 54:s67-74.
(2). The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC complementary medicine and therapies. 2021; 21(1):179.
(3). Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of functional foods. 2018; 43:95-102.
(4). Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of functional foods. 2018; 43:95-102.