The Benefits Of Apple Cider Vinegar According To Science

The benefits of apple cider vinegar have been documented in various studies. While it’s true that many of its uses come from popular literature, there is evidence for its nutritional value and anti-inflammatory and antimicrobial potential. Do you want to know more about it?

To begin with, let us remind you that this product is obtained from a combination of apples and yeast. The latter ferment sugars and turn them into alcohol. Later, bacteria are added to the mixture and the alcohol is converted into acetic acid.

It is this substance that gives the product a sour taste and strong aroma. In addition, it turns out that this acid is responsible for the benefits of apple cider vinegar . In addition to this, apple cider vinegar also contains water, traces of other acids, vitamins, minerals, and other compounds that have a beneficial effect on health.

The health benefits of apple cider vinegar

Apple cider vinegar, like other varieties of vinegar, is characterized by the content of bioactive compounds with pharmacological potential. According to a review published in Food Chemistry , this product contains polyphenols, organic acids and micronutrients that have a beneficial effect when the body absorbs them.

In particular, it is believed to have antibacterial, antioxidant and antidiabetic properties. It also works against high blood pressure. In addition, it has a positive effect on the condition of the skin and prevents premature aging. Let’s take a closer look at the benefits of apple cider vinegar, which is backed by scientific evidence.

1. Advantages of apple cider vinegar – antibacterial effect

Apple cider vinegar is used as a disinfectant and as a natural preservative. Thanks to its acetic acid content, it helps to inhibit the growth of bacteria such as E. Coli , which can accelerate the breakdown of food and cause infections.

In a study published in 2018, researchers found that vinegar has many antimicrobial properties. It turned out to fight pathogens such as E. coli, Staphylococcus aureus  and Candida albicans . However, evidence is still lacking to determine what dose is effective and safe.

2. Contributes to the regulation of blood glucose levels

One of the most popular benefits of apple cider vinegar relates to the regulation of blood glucose levels. Although this product is not the drug of first choice for the treatment of diabetes, its consumption in moderate amounts serves as a glucose stabilizer.

One study published in Diabetes Care found that consuming apple cider vinegar diluted in water can improve insulin sensitivity by 19% to 34%, especially after a carbohydrate-rich meal.

Meanwhile, a review published in Molecular Nutrition and Food Research found that vinegar helps improve insulin function after meals. Consequently, in doing so, it lowers blood sugar levels.

3. It helps in weight loss

The rate of weight loss varies from person to person as it depends on genetic and lifestyle factors. Apple cider vinegar is not a miracle product, so it cannot fight excess weight on its own. However, its consumption works as a supplement for people who are trying to lose weight.

Human studies suggest that moderate consumption of apple cider vinegar increases the feeling of fullness. As a consequence, caloric intake is reduced and weight loss is accelerated.

A study published in the Journal of the American Dietetic Association found that taking it after a carbohydrate-rich meal increased satiety. The results even showed that participants consumed between 200 and 275 calories less during the day.

On the other hand, in a study published in Bioscience, Biotechnology, and Biochemistry , it was observed that daily consumption of apple cider vinegar reduced abdominal fat in subjects.

4. The benefits of apple cider vinegar – positive effect on the heart

In folk medicine, there is talk of the beneficial effects of apple cider vinegar on the health of the circulatory system. There are even some who suggest that its daily intake lowers cholesterol and the risk of heart disease. However, there is insufficient scientific evidence so far.

Animal studies have shown that this ingredient reduces cardiovascular risk factors such as the build-up of cholesterol and triglycerides in the blood. It also seems to counteract high blood pressure. Even so, there is no solid data to support the same effects in humans.

Either way, as long as we consume it in moderate amounts, it can complement a healthy and balanced diet. However, if you are taking medication, it’s best to check with your doctor first.

5. Contributes to skin care

There is some controversy about the use of apple cider vinegar on the skin. Some dermatologists advise against using it completely. Others, meanwhile, claim that when diluted in water, it can help manage symptoms of problems such as eczema and dandruff.

How do they explain this fact? The skin has a protective acid barrier. When this acidity changes, dryness increases and inflammation arises. Vinegar, which contains organic acids, seems to help restore the skin’s pH balance. However, this is not entirely proven.

In any case, to avoid undesirable effects, it should always be diluted in equal parts with water. For added safety, it is ideal to perform a small test on a small area of ​​skin before applying it all over the place. If any adverse reaction is observed, rinse the skin with plenty of water and discontinue use.

How to use the benefits of apple cider vinegar?

To take advantage of the benefits of apple cider vinegar, simply use it in the kitchen. It is great for sauces, homemade mayonnaise and other recipes. There are also those who prefer to dilute one or two teaspoons (5 to 10 milliliters) in a glass of warm water. In this form, it is best to eat it in the morning.

However, the use of undiluted apple cider vinegar should be completely avoided as it can damage tooth enamel as well as digestive problems. It also interacts with medications. Always consult your doctor if you are taking medication.

Apple cider vinegar is not a miracle product

As you can see, the evidence points to some interesting properties of apple cider vinegar. However, this does not mean that it is a medicinal product. While it has health benefits, it is not a replacement for medical treatments and does not work on its own.

It is imperative to combine the consumption of apple cider vinegar with a healthy lifestyle. Also, in the case of diseases, you should always consult a doctor. Be aware that this ingredient may interact with medications.