22 Amazing Benefits And Side Effects of Apple Cider Vinegar

An apple cider vinegar is a vinegar made by the fermentation of apple juice or apple must. It is used for salad dressings, marinades, food preservatives, and chutneys. It also provides many health benefits and beauty benefits. 

How To Make Apple Cider Vinegar At Home

Apple cider vinegar can also be prepared at home by following the given steps.

(1) Cut Freshly grown organic apples into quarters and let them sun dry until they turn brown. 

(2) Place them inside a wide mouth glass jar and pour water to submerge the apples. 

(3) Lightly cover the glass jar with a cheesecloth (to allow oxygen to pass) and place in a warm and darkroom for about six months ( while stirring the mixture weekly). 

(4) At the end of six months fermentation period, retrieve the jar and filter the content into another glass jar.

(5) Tightly close the glass jar with a cheesecloth ( without allowing passage of air) and keep it in a warm and dark place for four to six weeks.

(6) Fully fermented apple cider vinegar is now ready to be stored and refrigerated in small containers. 

Health Benefits of Apple Cider Vinegar

Some major health benefits of apple cider vinegar are as follows.

(1) Manages Cholesterol

Apple cider vinegar help in managing cholesterol level as it reduces LDL cholesterol and increases HDL cholesterol in the body.

By reducing LDL cholesterol, prevents the accumulation of plaque and fat deposits in the arterial walls and reduces the risk of atherosclerosis, a leading cause of cardiovascular problems such as heart attack and heart stroke.

Apple cider vinegar is beneficial against hyperlipidemia ( too much fat in the blood).

(3) Controls carving and reduce appetite

As per a 2005 Swedish study, eating bread with apple cider vinegar keeps us fulfill for longer in comparison to eating bread without apple cider vinegar.

The acetic acid in apple cider vinegar reduces the glycemic index of the food ( like bread) and slows down the rate at which sugar is released into the bloodstream.

This controls craving, reduce appetite, and help with weight management

(4) Weight management

The acetic acid in apple cider vinegar controls craving, reduce appetite and help with weight management.  It provides stomach satiety and controls overeating, a major cause of obesity. 

As per a 2009 study, obese people who consumed 15 ml to 30 ml of diluted acetic acid ( apple cider vinegar with water) for about 12 weeks showed a significant reduction in weight gain, abdominal fat, waist circumference, and triglycerides.

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(5) Improves digestion

Pectin present in the apple cider vinegar creates a fibrous material that coats the lining of the colon and prevents intestinal spans. 

It improves our digestive health and reduces the risk of diarrhea.

Taking one teaspoon of apple cider vinegar before a meal provides relief from digestive problems like abdominal pain, gas, bloating, flatulence, and indigestion. 

Antioxidants in apple cider vinegar protect our digestive system from free radical damage and reduce the risk of colon cancer, abdominal cancer, pancreatic cancer, and intestinal cancer, etc. 

(6) Boosts Energy

Consuming apple cider vinegar with honey and water keep us refreshed and energetic for the day.

Apple cider vinegar contains essential nutrients such as potassium, magnesium, and B vitamins, etc that help our cells to produce energy for the day to day activity. 

(7) Reduces Nighttime cramping

Taking apple cider vinegar help in reducing cramping as they contain potassium, calcium, and other essential trace minerals. These minerals keep our joints healthy and reduce cramping risk.

For this, take two tablespoons of apple cider vinegar with a glass of water. It also helps in dissolving acid crystals of the blood.

(8) Reduce Bad Breath

Apple cider vinegar helps fight bad breath and halitosis ( chronic bad breath) as they are acidic and kill off bacterias responsible for causing bad breath in the mouth.

For this, take two tablespoons of apple cider vinegar with water or use the solution as a mouth wash.

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(9) Controls Blood Sugar

Apple cider vinegar reduces blood sugar levels and helps in managing type-2 diabetes.

As per a 2007 study, taking two teaspoons of apple cider vinegar with 30 grams of cheese before bedtime reduces fasting blood sugar levels by 4 to 6 percent.

The acetic acid in apple cider vinegar lowers the glycemic index of the food it is taken with and regulates blood sugar levels.

There is not much known about the effect of apple cider vinegar on type-1 diabetes. 

Despite the advantage, consume apple cider vinegar in moderation to avoid the risk of dropping blood sugar below the healthy range as otherwise, it may cause excessive hunger, excessive sweating, dizziness, shakiness, irregular heartbeat, confusion, or moodiness.

If you are on diabetic medication, have a word with your doctor before including apple cider vinegar in your routine and ensure there is no food-drug interference. 

(10) Keeps Heart Healthy

Apple cider vinegar manages cholesterol levels and reduces the risk of atherosclerosis, a leading cause of cardiovascular problems.

Antioxidants in apple cider vinegar protect our cardiovascular system from free radical damage

It contains potassium, a natural vasodilator that relaxes blood vessels, improves blood circulation, and provide relief from hypertension or high blood pressure, a leading cause of cardiovascular and other health problems.

(11) Whitens Teeth

Diluting apple cider vinegar with water and then using the mixture as mouth wash fight bad breath, reduce white stains, and whitens our teeth.

Diluting is important as otherwise acidic properties of apple cider vinegar may damage teeth enamel.

(12) Protection Against Cancer

Antioxidants and other relevant compounds in apple cider vinegar protect our cells and tissues from free radical damage and reduce the risk of various cancers such as colon cancer, stomach cancer, lung cancer, breast cancer, pancreatic cancer, and intestinal cancer, etc.

Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules and causes oxidative damage to them.

Apple cider vinegar reacts with the toxins in our body and converts them to a less toxic substance.

Apple cider vinegar increases our body’s ability to fight cancer. 

Beauty Benefits of Apple Cider Vinegar

Some major beauty benefits of apple cider vinegar are as follows.

(1) Skin Detoxification

The acidic properties of apple cider vinegar make it a wonderful detoxifier that removes toxins and other impurities from the skin. For this, mix an equal portion of apple cider vinegar, fuller’s earth, and honey to form a paste. Apply it on the skin for 10-15 minutes, and after 10-15 minutes, wash off with water. 

(2) Skin Toner

Apple cider vinegar is a wonderful skin toner that clears the complexion, diminish discoloration and keep freckles away.  Applying apple cider vinegar diluted with water tones and moisturizes skin.

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(3) Reduces Inflammation

Because of its astringent properties, apple cider vinegar help in treating skin inflammation and conditions such as Psoriasis.

(4) Fights age and Freckles

Sulfur in apple cider vinegar tightens skin and reduce fine lines, wrinkles, and other signs of aging. 

For this, apply to dilute apple cider vinegar directly on the skin before going to bed and leave it overnight. Wash off with water in the morning. 

Avoid the use if you feel a burning sensation on the skin. 

(5) Reduces pimples and acne

Apple cider vinegar helps in treating skin problems like acne and pimples.

Acne is a common skin problem that affects millions around the world and is mainly caused by the clogging of our skin pores by toxins, pollutants, and other impurities.

Detoxifying compounds in apple cider vinegar removes toxins and other impurities from our system.

When there are fewer toxins, they are less likely to accumulate in skin pores and reduce the risk of skin problems like acne and pimples. 

Side effects of apple cider vinegar

Following are the major side effects of apple cider vinegar 

(1) Tissue Disruption

Consuming undiluted apple cider vinegar may harm the esophagus and other sections of the body. Dilute apple cider vinegar with honey or water before consuming. Direct application of undiluted apple cider vinegar on skin and hair may cause irritation, rashes, or burning sensation. 

(2) Lowers Bone Density

The acetic acid in apple cider vinegar may reduce potassium in our body, and increase the risk of bone disorders such as osteoporosis. 

If you suffer from osteoporosis or other bone disorder, consult your doctor before adding apple cider vinegar to your routine. 

(3) Reactions with Drugs

Because of its acidic properties, apple cider vinegar may react with certain drugs like laxatives, diuretics, and insulin. 

If you take any medication, consult your doctor before taking apple cider vinegar to avoid food-drug intolerance risks. 

(4) Gastrointestinal problems

In large doses, the acidic properties of apple cider vinegar may cause diarrhea, indigestion, and heartburn. Diluting apple cider vinegar with water or honey could reduce the severity of the symptoms, but if you still feel discomfort, discontinue the use and consult a doctor. 

(5) Damaged Tooth Enamel

As apple cider vinegar is acidic, in its undiluted form it could damage the enamel of the teeth. 

consume apple cider vinegar with a straw to minimize its contact with the teeth, and to reduce the acidic nature, dilute apple cider vinegar with water or honey before consuming.

Disclaimer

This article provides general information about the topic and is not be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.

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