Apple cider vinegar is a popular natural remedy used to treat everything from heartburn to warts. Some people even claim that drinking apple cider vinegar every day can benefit your health. But does science support these claims? Let’s take a look.
Improves oral health
There are many ways to promote dental health with apples, including putting a slice of an apple under your tongue for 5 seconds and then sucking out the juice. The liquid remaining is a rinse that can be repeated every morning or as needed.
Apples contain malic acid, which helps reduce bacteria in our mouths. When we consume this fruit, it creates a chemical reaction that kills these bacteria.
In addition, apples help wash away harmful microbes that live in our teeth and gums. Apples also serve a practical function by acting as natural toothbrushes! Because they are so small, apple seeds do not spill into the mouth, but instead, stay where they fall.
If you have loose teeth, ask your dentist about developing a brushing routine that will work best for you. Or just pick up some apple slices and go to town.
Helps reduce symptoms of allergies
Several studies show that apple cider vinegar may help reduce allergy symptoms, such as rhinitis (nosebleeds/congestion) and bronchospasm (swelling of the airways in your lungs). However, you should note that there are no severe adverse effects of drinking apple cider vinegar.
Apple cider vinegar contains water, which helps thin mucus in your colon. The alcohol in it also kills bacteria in your gut.
These two actions make apples a very effective prebiotic fruit. Many doctors will recommend an increase in the number of fruits you eat for allergies to be effective. More fruit means more fiber in your diet, which is another protective factor against allergy disease.
Is a natural anti-inflammatory
Does an apple cider vinegar hang tag to make your skin glow? There are many ways to use apple cider vinegar (ACV) that can help reduce pain and inflammation in your body.
This natural liquid comes from fermented fruit, so it contains probiotics that help maintain digestive health.
Studies show that ACV reduces swelling and helps with chronic joint aches. Researchers believe this effect is mediated by proanthocyanidins, antioxidants found in plant foods.
It also works as a mild antibacterial and antifungal agent. This means it may be used to treat infections caused by bacteria or fungi.
Contains fiber, which helps keep you full
Not only is apple cider good because it’s made from cold pressing apples, but also due to the high content of soluble fiber found in both raw and sweetened versions.
Soluble fibers have been linked to lower risk factors for various diseases, including heart disease and diabetes.
They help keep your gut healthy by producing fewer levels of gases such as methyl sulfate, whose molecules can damage your colonic wall.
These foods are an excellent source of prebiotics, which promote the growth of good bacteria in your digestive system.
However, since apple cider does not contain any live cells (like milk does), it is recommended that you still eat dairy products until you do not enjoy drinking this beverage.
Helps you lose weight
Did you know that one apple cider dose is equal to two servings? Two cups (650 milliliters) of apple cider can contain between 100 and 120 calories.
That’s right – there are no empty calories when it comes to making delicious, fresh-tasting apple cider. And not only does it provide ample portions of fruits and vegetables, but it can also help you meet your daily fiber requirements.
Fruits and vegetables in general, and apples especially, are wonderful sources of dietary fiber
This was an unexpected benefit of apple cider! While researchers aren’t sure why they do know that increased intake of this may reduce the risk for chronic medical conditions like heart disease and type 2 diabetes.
Diabetics should be careful about their sugar intake, as excess glucose in the blood can cause hyperglycemia or too high of a level of glucose inside the body. But drinking two cups of apple cider could contribute around four grams of fructose and six grams of glucose to your diet, which should have little effect on your overall health.
Improves sleep
Between 16 and 20 minutes of sleep is definitely recommended to feel your best, but when you don’t get enough sleep, everything feels harder — including getting up in the morning and staying awake during work or school hours.
Apple cider vinegar (ACV) may help with that. According to one study, drinking two 8-ounce glasses weekly can reduce acuity of vision by 12%. Plus, it contains modest amounts of vitamin K, which helps keep our bones healthy.
However, there are no studies examining how ACV affects sleep patterns in humans. In animals, however, we do know that adding 1 teaspoon of apple cider vinegar to your daily meal plan can improve overall health and energy levels.
By incorporating apple cider into your diet, you can enjoy its benefits without consuming lots of sugar or additives. For these reasons, I recommend drinking an eight-ounce glass every weekday.
I haven’t experienced any adverse effects from my supplement regimen, but as with any new therapy, talk to your doctor first.
Reduces symptoms of diabetes
Several studies have shown that regular consumption of apple cider vinegar reduces blood glucose levels in people with type 2 diabetes.
But how? What about acidity plays a role? Scientists believe that acetic acid, which is produced by the fermentation process, interacts with insulin to help regulate blood sugar.
Data indicates that this action can be intensified through the use of enriched concentrates. One study conducted among diabetic patients who had poor control over their blood sugars (HBA1C > 8) found that consuming 300 milligrams (about 1 gram) of acetic acid every day for two weeks decreased HbA1c by 0.5 percent points.
By contrast, another clinical trial involving healthy adults reported no changes in total cholesterol or LDL (bad) cholesterol after six months. However, those who took part did report lower levels of HDL (good) cholesterol.
Boosts your immune system
Although most physicians will advise you to eat a variety of foods to boost your immunity, apple cider may be an easy addition to your diet. If you don’t like drinking alcohol, try chugging a glass (or two) in the morning or evening.
That same article mentions how it can also help keep your heartbeat steady by boosting your blood pressure. Many people report that drinking ACV late in the day helps them sleep better at night.
Contains antioxidants
Emerging research suggests that apple cider may provide numerous health benefits, including antioxidant protection for the skin.
Antioxidants are nutrients that may help maintain skin elasticity and structure by breaking down harmful free radicals. Free radicals can be produced through exposure to sun damage, certain chemicals, or from regular use of cosmetics and household cleaners.
Apple cider may also have anti-inflammatory properties, helping reduce symptoms such as joint pain and muscle relaxation.
These findings indicate that drinking two cups of raw apple cider per week is providing an array of health benefits and should be added to your diet.
Apple cider vinegar is a great way to start incorporating more healthy habits into your life. It’s affordable, easy to find, and has a variety of benefits. Not all apple cider vinegar is created equal, though.
Make sure you buy one that still contains the “mother,” which is the beneficial bacteria that make ACV so good for you. Once you have your bottle of apple cider vinegar, start by adding just a tablespoon to your daily diet. From there, increase the amount as needed until you reach the desired effect.
Have you started using apple cider vinegar yet? If so, tell us about your experiences in the comments below. And don’t forget to share this post with your friends and family – they may want to give it a try too!